Run walk & tone: melt the pounds away and discover a leaner, stronger you with our 6-week total-body conditioning program

Shape, May, 2005 by Julie Osterman

With summer right around the corner, it's time to shed those unwanted pounds and sculpt your body into bikini shape. Combining cardio with strength training is the fastest way to slim down and tone up, says Walkvest Training System creator Debbie Rocker, who designed this exclusive program. "If you're new to exercise, you will absolutely see your body change in 14 days," she promises.

Our calorie-burning Run/Walk cardio program attacks fat and has lower-body conditioning built in so you'll lose weight and firm your legs and butt at the same time. Add our strength moves twice a week, and you can look forward to a lean, long and strong body in just six weeks. So what are you waiting for?

Strength Moves

Schedule Perform these moves twice a week when indicated on the Run/Walk Calendar on page 234. Do 1 set of 10-15 reps of each exercise if you're a beginner, 2 sets if intermediate, 3 sets if advanced.

Start with all reps and sets of side step-up; then do a circuit of push-ups, alternating lat rows, biceps curls and bent-over double triceps extensions (do 1 set of each move without resting, then repeat 1 or 2 more times, depending on your level); finish with all reps and sets of ab semicircles.

To progress Beginners and intermediates should add reps and sets, working up to 3 sets of 15 reps. Advanced exercisers can up the challenge by increasing weights or not resting between circuits.

Warm-up and cool-down On noncardio days, begin and end each strength session with 5 minutes of easy walking at RPE 3. Finish workout by stretching all muscles, holding each stretch for 30 seconds without bouncing.

1. side step-up Stand with left side facing a 6- to 8-inch step or curb, hands on hips. With abs pulled in, step up on platform with left foot [A]. Straighten left leg and lift right leg out to the side, keeping torso erect [B]. Lower right foot to the ground, then left. Complete reps, then switch sides. Strengthens upper hips, quadriceps, buttocks, hamstrings, calves; inner thighs and upper hips of standing leg work as stabilizers.

2. push-up Kneel with palms slightly wider than shoulders and in front of your body, arms straight. Extend both legs back so you're supported on balls of your feet (drop knees to ground if that's too hard). Press hips forward so torso forms a straight line from head to toes [A]. Bend elbows, lowering torso until elbows align with shoulders [B]. Push up to start position and repeat. Strengthens chest, front shoulders, triceps

3. alternating lat row Standing with feet hip-width apart, hold 5- to 8-pound dumbbells. Bend knees and hinge forward from hips, back parallel to floor, arms hanging down, palms facing in [A]. Bend right elbow back, bringing dumbbell toward waist [B]. Straighten right arm and alternate with left arm for reps to complete 1 set. Then decrease weight to 1- to 2-pound dumbbells and row alternating arms as fast as you can using good form for 30 seconds. Strengthens upper and middle back, rear shoulder, biceps

4. biceps curl Holding 5- to 8-pound dumbbells in hands, stand with feet hip-width apart, knees slightly bent, arms at sides, elbows aligned with shoulders, palms facing forward [A]. Keep elbows still as you bend your arms, bringing dumbbells up toward shoulders [B]. Slowly lower and repeat. Strengthens biceps

5. bent-over double triceps extension Stand with feet hip-width apart, holding 3- to 5-pound dumbbells in hands. Bend knees and hinge forward from hips until torso is parallel to the ground, arms hanging down, palms facing in. Bend elbows back toward your ribs, knuckles pointing down [A]. Extend both arms back, rotating palms upward at top of lift [B]. Hold for 2 seconds, then bend elbows, turning palms in, and repeat. Strengthens triceps

6. ab semicircle Sit on floor and lean back, propping yourself up on your forearms, knees bent and together, feet on ground, abs pulled in [A]. Keeping knees bent and together and hips on ground, lift feet off the floor and make a half-circle to the left. Barely touch feet down on ground before bringing knees to chest [B]. Alternate sides to complete reps. Strengthens abdominals

How Many Calories Are You Burning?

Your calorie burns depend on whether you choose to walk or run this
program. Use this chart to calculate your individual results.

                 Warm-up  Easy   Moderate  Hard   Easy  Moderate  Hard
Activity         walk     walk   walk      walk   run   run       run

RPE              3        4      5-6       7-8     4     5-6       7-8
Calories Burned  4*       4.5-5  5.5-6     6.5-8  12    13-15     17
Per Minute

Activity         Sprint

RPE               9
Calories Burned  19
Per Minute

*Calorie burns are based on a 145-pound woman.

RELATED ARTICLE: How to Do Walking Lunges

half walking lunge Standing, take a stride forward, bending both knees halfway, still keeping front knee aligned over ankle, rear heel lifted [shown]. Straighten legs and step forward with other leg.

deep walking lunge Start as in half walking lunge, but bend both knees more, bringing back knee closer to the ground when you step, front thigh parallel to ground and rear knee almost touching ground while maintaining ankle/knee alignment.