Below are the time increments you should follow during Interval Walks on Day 1,3, and 5 of your schedule. With the use of a resistance band, we've transformed a regular walk into a total- body sculpting workout.
On this page are the 6 multi-tasking moves you'll do during the Toning Walks. As noted in your schedule, you'll be doing this routine on Days 2 and 4. When you're finished, drape band around neck and speed up to a brisk pace, as if you're in a hurry, for 1 minute.
Finish with 4 minutes of easy walking to cool down, for a minute routine. Make it harder: Move hands closer together so you're using less band. Make it easier: Separate hands farther apart so the band is more slack.
Hold center of band overhead, hands shoulder-width apart, palms forward, elbows bent slightly. Keeping left hand stationary, pull right arm down and out to side to shoulder height, without bending elbow.
Hold, then slowly return to start position. Work left arm on next toning interval, after doing a 1-minute brisk walk between moves. Loop band around back under arms. Grasp each side with hands near chest, palms forward, elbows pointing out. Extend arms straight in front at chest level. Hold, then slowly return so start position. Hold center of band with both hands, arms extended in front at chest level.
Keeping left arm stationary, bend right elbow and pull hand back toward hip, elbow pointing behind you. Work left arm on next toning interval, after a 1-minute brisk walk.
Loop band around upper back and under arms. Grasp an end in each hand, with elbows bent and pointing diagonally down, hands near shoulders, palms forward. Press hands straight up overhead. Benefits of exercise Why we should sit less Physical activity guidelines: children under 5s Physical activity guidelines: children and young people Physical activity guidelines: adults Physical activity guidelines: older adults Exercise as you get older.
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This program includes: Coaching, guidance, and support from an experienced coach. Three weekly group training sessions optional Relevant weekly e-mails with tips on training, nutrition, injury prevention, hydration, motivation, and more. Seminars and clinics on topics such as injury prevention, nutrition, how to dress in the ever-changing Boulder weather, and cross-training. Discounts at Runners Roost during the training period.
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