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Get Strong & Stay That Way:
For all-around fitness, aim to do these four strength moves on the days that you do our walking workout. For each exercise, do 2–3 sets of 12–15 repetitions, resting 30–60 seconds between sets.
1. STANDING PUSH-UPS Face a vertical support, feet hip-width apart, and place your hands on the support slightly wider than shoulder-width apart, arms straight. Contract abs and press your hips forward so your body forms a straight line from head to heels. Bend your elbows and lean your chest toward the support until your elbows are in line with your shoulders. Push back to starting position and repeat. Strengthens chest, front shoulders and triceps.
2. CAT BACKS Kneel on the ground on all fours with your wrists just in front of your shoulders and knees in line with your hips. Inhale, lifting up head and tailbone. Exhale, let your head relax and use your abs to round your spine up like a cat, as if pulling your navel in to touch your spine. Repeat for reps in a rhythmic pattern. Strengthens abs and back.
3. BACK PRESS Lean your entire back and buttocks against a wall with your feet about 6 inches
in front of it, knees slightly bent and arms crossed
in front of your chest. Use your abs to pull your navel toward your spine and tilt the bottom of your pelvis upward; hold for 20 seconds. Contract your abs for the entire 20 seconds, continuing to breathe throughout the hold. Release and repeat. Strengthens abs.
4. TRI-DIPS Sit on the edge of a bench or low wall, knees bent to 90 degrees, feet flat on the ground. Place your hands on the edge of the seat close to your buttocks, arms straight. Lift your buttocks off the bench or low wall and, without changing feet position, lower your torso until elbows are in line with shoulders. Straighten arms without locking and repeat. Strengthens triceps.