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Description

Aim for a walking speed that's about 75 percent of your maximum effort, meaning you can speak in choppy sentences. Depending on your level, that may be a very brisk 4.5 miles per hour (which burns 403 calories* an hour) but -- and here's the golden rule -- try not to let it dip below 3 miles per hour (211 calories an hour).


Exercises

Set 1: 1 round
Power Walk
45 seconds
Knee Lifts
30 seconds
Power Walk
Power Walk
45 seconds
Forward Kicks
45 seconds
Power Walk
Power Walk
45 seconds
Side Cross Kicks
Side Cross Kicks
30 seconds
Power Walk
Power Walk
45 seconds

Set 2: 1 round
Jog on the Spot
Jog on the Spot
2 minutes
Jumping Jacks
Jumping Jacks
45 seconds
Jog on the Spot
Jog on the Spot
2 minutes
Air Rope
Air Rope
1 minute
Jog on the Spot
Jog on the Spot
2 minutes
Burpees
Burpees
45 seconds
Jog on the Spot
Jog on the Spot
2 minutes
Seal Jacks
Seal Jacks
30 seconds
Jog on the Spot
Jog on the Spot
2 minutes
Plank Hop Outs
Plank Hop Outs
45 seconds
Jog on the Spot
Jog on the Spot
2 minutes
Plank Ski Jumps
30 seconds
Jog on the Spot
Jog on the Spot
2 minutes

Set 3: 1 round
Jog Slowly Or Walk
Jog Slowly Or Walk
2 minutes
Walk
1 minute
Right Quad Stretch
Right Quad Stretch
30 seconds
Left Quad Stretch
Left Quad Stretch
30 seconds
Standing Leg Stretches
Standing Leg Stretches
30 seconds
Center Leg Stretch
Center Leg Stretch
30 seconds
Shoulder Stretches
Shoulder Stretches
30 seconds
Tricep Stretches
Tricep Stretches
30 seconds
 Inhale and slowly stretch your arms up and backwards over your head. Option: keep palms together, bend backwards for even more stretch.
Upward Salute
30 seconds
Child's Pose
Child's Pose
30 seconds


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