Cool Cardio + Super Strength

It’s hard to believe that there are only three more days left in our September Success challenge. We hope you’ve been enjoying it as much as we have and have started seeing – but more importantly, feeling – the results of all your hard work. Over these past 18 days, we’ve chatted with you about healthy breakfasts, lunches and dinners to fuel you, as well as provided an introduction into what makes a walk SUPER.

Today, we’re taking what we know about those Walk Body Boost Cables one step further! We’ve mentioned before that these cables can be added to the Walk, Eat, Lose program to provide resistance through each movement, giving you even bigger results. In other words, incorporating these cables into your Walk at Home workouts can mean the difference between an all cardio walk and a walk that provides cardio with the added benefit of strength training – for a toner, firmer you!

The resistance levels can range based on how much you pull on the cables once they have been properly attached to your feet (instructions in this post). The closer you can bring your arms to 90 degrees, the more resistance you are going to add to your feet and the bigger the burn.

When you have decided on a resistance level that is comfortable, yet still provides an effective workout, you can begin by incorporating strength training into our leg and feet movements, such as:

1. Basic Step – The no frills, simplest walking movement.
2. Side Step – Moving from side to side so that your arms and hands follow behind every step.
3. Basic Kick – Lifting your leg slightly off the ground with added effort from the cables.
4. Knee Lifts – Lifting your knee to a 90 degree angle. You can do these in singles on each side and slowly work your way up to doubles (or more!) for a nice challenge.
5. High Kicks – Lift those legs up as high as they will go. You will definitely feel those muscles working!

As you become more and more comfortable with those cables, you can add further strength movements by incorporating arm exercises while doing the basic walking step, such as:

1. Bicep curls – Lift those cables up to a 90 degree angle. Lower and repeat!
2. Dumbbell fly – Bring those arms up and around. As Leslie says, like you’re going to hug a tree!
3. Overhead press – Push those arms up above your head to really work those shoulder muscles.
4. Tricep kickback – Extend your arms back, making sure the shoulder to the elbow does not move. Only the forearm should do the motion for maximum results.
5. Arms up and out – Concentrate on working the upper back as you lift those arms up parallel to the ground. You can also cross the cables for an even deeper movement.

There is no doubt that you will feel stronger with every repetition. We challenge you to give it a try!

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How do you add strength training to your workout routines? Share your tips with us below!

Walk ON!