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Walk with Weights The Right Way: 5 Stride and Strength Moves to Try Today

Walking with hand weights is usually not a good idea as a regular stride while holding (or wearing wrist or ankle) weights can cause joint strain. But these 5 strength moves can be done during in intervals throughout your walk for a 2-in-1 workout that is both efficient, effective and safe!

After a full warm up (walk for 3-5 minutes and perform simple upper body moves like overhead reaches, shoulder circles, etc without any weight), try adding in each move in between a 3-5 minute power walking interval to add safely strength training (and more calorie burning!) to your next walk.

Training Tip: Choose a set of dumbbells that will fatigue your muscles within 20 reps, and when not performing the strength moves be sure to walk with them with your hands anchored at your hips, or if you can, set them down completely while walking, to avoid joint strain.

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Strength Move #1: Plie Press

Reps: 20

Targets: Thighs, shoulders, core

Stand with feet wider than hips, toes turned slightly out, arms extended towards the floor, weights in front of thighs. Bend knees and lower into a deep plie position, keeping knees pointing over toes and shoulders stacked above hips, reaching dumbbells towards the ground, palms facing in [A]. Bend elbows and bring weights in towards body, then extend arms overhead pressing weights to ceiling, maintaining deep plie position [B]. Return to start. Do 20 reps in total.

Striding Interval: Walk (in place or travel) at a brisk pace with hands on hips holding dumbbells (avoid swinging arms while holding weights as it can cause joint strain).

Strength Move #2: Chest Squeeze

Reps: 20 alternating

Targets: Chest, shoulders, inner thighs

Stand tall with feet hip width, elbows bent at 90 degrees with arms open to sides of shoulders (upper body should resemble a goal post), holding weights with palms facing forward [A]. Draw abs in tighter to spine and step right foot into left as elbows move come together in front of shoulders, maintaining 90 degree angle [B]. That’s one rep. Repeat to opposite side. Do 20 alternating reps.

Striding Interval: High Knee March (in place or travel) at a quick tempo with hands on hips holding dumbbells.

Strength Move #3: Rear Row Raise

Reps: 10 on each side

Targets: Back, thighs, glutes

Begin in a split stance with right foot forward and left leg back, left heel lifted; bend knees and sit back into hips, hinging torso forward from hips about 45 degrees, reaching weights towards floor on either side of front foot, palms facing in [A]. Keeping spine naturally straight and abs drawn in tight, bend elbows and pull weights in to body on either side of rib cage, squeezing shoulder blades back and together, as left knee bends, drawing left foot towards inside of right knee, balancing on right leg [B]. Return to start. Do 10 reps in total; repeat for 10 more reps on opposite side.

Striding Interval: Side to Side Step quickly with hands on hips holding dumbbells.

Strength Move #4: Marching Biceps Curl Complex

Reps: 10

Targets: Biceps, core muscles

Stand tall with feet hip width, abs tight, with arms extended by sides. Begin marching in place, and as right knee bends, lifting right foot, perform a hammer biceps curl by bending arms, bringing weights in toward body with palms facing in (elbows remain by sides) [A]. Step right foot back to floor as arms extend back down by sides [B]. Lift left knee up and perform a traditional biceps curl by bending arms and opening forearms out to sides of body, raising weights with palms facing up (elbows remain by sides) [C]. Step left foot back to floor as arms extend back down by sides. That’s one rep. Repeat full complex a total of 10 times.

Striding Interval: Walk (in place or travel) at a brisk pace with hands on hips holding dumbbells.

Strength Move #5: Hamstring Curl And Row

Reps: 20 alternating

Targets: Hamstrings, shoulders, upper back

Stand tall with abs drawn in to spine and feet slightly wider than hips, arms extended in front of legs with palms facing in towards thighs [A]. Perform a hamstring curl by bending right knee, bringing right heel in towards body as elbows bend, pulling weights up in front of shoulders as shoulder blades squeeze back and together and arms move slightly behind body [B]. Return to start. That’s one rep. Repeat to opposite side. Perform a total of 20 reps, changing legs each time.

Striding Interval: High Knee March (in place or travel) at a quick tempo with hands on hips holding dumbbells.

Like these moves? Be sure to check out our “30-Minute Tred and Shed” walk included in our “Walk On: 21 Day Weight Loss Plan!” In addition to this cardio strength walk, this DVD set includes a 30-minute low impact HIIT walk, a 30-minute cardio core (standing abs) session plus a 30-minute, recovery day Stride, Stretch and Relax walk for a complete and balanced walking based, weight loss workout program.

Walk With Weights The Right Way

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