Take a big step toward being fit and dropping pounds with this 6-week walking and core workout from walking expert and author of The Complete Guide to Walking, Mark Fenton. End each workout with the three quick stretches below. To keep progressing after the 6-week mark, add five minutes to two walks each week.
Week 1
Sunday: 20 minute walk, core workout*
Monday: 25 minute walk
Tuesday: 20 minute walk
Wednesday: 20 minute walk, core workout
Thursday: 30 minute walk
Friday: off
Saturday: 45 minute walk
Week 2
Sunday: 20 minute walk, core workout
Monday: 30 minute walk
Tuesday: 20 minute walk
Wednesday: 20 minute walk, core workout
Thursday: 35 minute walk
Friday: off
Saturday: 45 minute walk
Week 3
Sunday: 20 minute walk, core workout
Monday: 30 minute walk
Tuesday: 20 minute walk
Wednesday: 20 minute walk, core workout
Thursday: 35 minute walk
Friday: off
Saturday: 50 minute walk
Week 4
Sunday: 20 minute walk, core workout
Monday: 35 minute walk
Tuesday: 20 minute walk, core workout
Wednesday:25 minute walk
Thursday: 35 minute walk, core workout
Friday: off
Saturday: 50 minute walk
Week 5
Sunday: 20 minute walk, core workout
Monday: 35 minute walk
Tuesday: 20 minute walk, core workout
Wednesday: 30 minute walk
Thursday: 35 minute walk, core workout
Friday: off
Saturday: 55 minute walk
Week 6
Sunday: 20 minute walk, core workout
Monday: 40 minute walk
Tuesday: 20 minute walk, core workout
Wednesday: 30 minute walk
Thursday: 40 minute walk, core workout
Friday: off
Saturday: 55 minute walk
*do two of your favorite abs-strengthening moves or click [here] for a great core workout from Mark Fenton.
Four-minute stretching routine
Calf and hip: Take a giant step forward with your right foot. Bend your right knee (but don't push it beyond your foot), keeping your left heel on the ground and your left leg straight behind you. Feel the stretch in both you left calf and hip. Hold. Then switch legs and repeat.
Back and hamstring: Stand with your feet together and your knees soft (not locked). Lean forward from the waist and let your arms and head hang loosely toward the ground. It's not necessary to touch your toes–just feel your body ease into the stretch with each deep breath. Slowly stand up ad repeat.
Shin and thigh: Pull your left toes up behind you with your right hand, keeping your left knee pointed toward the ground. Your heel doesn't have to reach your butt–just pull to the point of feeling a gentle stretch in the hip, thigh and shin. Hold, then switch legs and repeat.
Reprinted from Complete Guide to Walking, New and Revised, (2008), by Mark Fenton. Published by The Lyons Press, an imprint of The Globe Pequot Press, Guilford, CT
