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Easy Winter Walking Workout Plans That Help You Stay Fit When It’s Freezing

Workout #1: Power Up at Home

Get fit without leaving your house! In this workout, you alternate walking up and down the stairs with six simple but effective exercises. (You can even do this in your PJ’s — just throw on a sports bra and walking shoes.)

Warm-up:

Head up and down the stairs (a flight of 10 to 15 is ideal) at a moderate pace three times.

Matokeo ya picha ya up and down the stairs exercise

The Workout:

\ Pick one exercise from the ones below and do 10 reps, then walk up and down the stairs three times. Pick another exercise, do 10 reps, then climb and descend the stairs again three times. Continue alternating the exercises and stair-climbing until you’ve done all six moves.

Standing Push-Ups

Stand facing a wall, a little more than arm’s length away. Put your palms against the wall at shoulder height, bend your arms and lower yourself toward the wall, then push back to the original position. That’s one rep.

Lunges.

Stand with feet hip-width apart, hands-on hips and back straight. Step left foot forward, bending left knee no farther than 90 degrees. Step back. Repeat on other leg for one rep.

Marching in Place

Stand straight with your elbows bent at a 90-degree angle and your feet hip-width apart. Bring your right elbow forward at the same time as you bring your left knee up. Repeat on the opposite side and keep alternating sides until set is complete.

Jumping Jacks

 Stand upright with your legs together, arms at your sides. Bend your knees slightly, and jump into the air.  As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head.  Jump back to starting position, repeat.

Knee Crossovers

Stand with feet hip-width apart. Lift left knee, bringing right elbow to meet it. Return to start; switch sides for one rep.

Squats

Stand with feet hip-width apart; bend knees and hips as if sitting in a chair. Stand up. That’s one rep

Cool Down

Do three flights up and down the stairs one last time, at an easy pace. then do some streaching.

No stairs? All you need is a spot in front of your TV.

Matokeo ya picha ya workout  online tv

Workout #2: Power Up at the Mall

It’s warm. It’s dry. There’s coffee. Go ahead, grab a friend and join the throngs of walkers already taking advantage of this genius workout spot. There are water fountains and bathrooms, and many malls open early (before the stores do) for exercisers.

Warm-Up.

Walk for five minutes at a comfortable pace.

The Workout.

Walk briskly around the mall for 20 minutes. As you walk, do 10 jumping jacks when you pass a big department store. When you pass a kids’ clothing store, do 10 squats. A jewelry store is 20 lunges (10 on each leg). When you hit the food court, march in place 10 times, with the emphasis on raising your knees high. When you get to an empty bench, do 10 push-ups, hands on the bench.

Matokeo ya picha ya Mall cool down

Cool Down

Walk for five minutes at a comfortable place.

Check to see if your mall has a walking program. Some even have guest speakers and monthly breakfasts. Or you can start your own:

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