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Walking Workouts for a Greener Planet

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Sculpting Circuit

Calories burned: 255

Add strength to your power walk with the stride-and-sculpt circuit on these pages from Petra Kolber, creator of the new 3, 2, 1 Dance DVD. Since you'll need a bench, stairs, and a wall or tree for some of the moves, this workout is best done in and around a park. Depending on where you walk, do the moves all together at the end of your routine or mixed in, as shown below.

Warm up: Walk at an easy pace (5 minutes; RPE: 5-6).

Speed drill: Increase speed until you almost have to jog to keep it up (3 minutes; RPE 7-8).

Supported squat (targets glutes and thighs): Stand with your back against a wide tree or a wall. Slowly walk your feet out and bend knees until thighs are parallel to the ground (keep knees aligned over ankles). Hold for 30 seconds; come back to standing. Repeat.

Speed drill: Walk as quickly as you can without breaking into a jog (3 minutes; RPE 7-8).

Bench dip (targets arms, chest, upper back and abs): Sit on a park bench, knees bent, feet on ground. Place hands on bench to the outside of your hips, fingers pointing forward. Slide butt off bench and use triceps to slowly lift and lower hips about 4 inches. Repeat for 1 minute.

Speed drill: Walk as quickly as you can without breaking into a jog (3 minutes; RPE 7-8).

One-arm wall push-up (targets chest, arms, back and abs): Stand arm's-distance from a wall or tree and place right palm on it at shoulder height, arm extended. Press chest into the wall or tree until nose is near surface, then push out. Repeat for 30 seconds; switch sides.

Speed drill: Walk as quickly as you can without breaking into a jog (3 minutes; RPE 7-8).

Cross-body kick (targets abs, obliques, and thighs): Stand on left leg, knee slightly bent, hands on hips and right leg lifted a few inches out to side with foot flexed. Kick right leg across body to the left and back to side; keep range of motion small and muscles contracted. Repeat for 30 seconds; switch sides.

Speed drill: Walk as quickly as you can without breaking into a jog (3 minutes; RPE 7-8).

Sidestep squat (targets butt and thighs): Stand sideways to a set of stairs, hands on hips. Place right foot two stairs up with both feet pointing forward. Squat, lowering hips until right knee is bent about 90 degrees. Hold for 1 count, pressing into right foot, then stand back up. Repeat for 30 seconds; switch sides.

Cool down: Walk quickly (5 minutes; RPE 6-7), then gradually slow your speed (5 minutes; RPE 3-4).

Time: 35 minutes

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