WALKOUTS! This is the fourth exercise of ten in the functional fitness series and as such it is a true body weight exercise. The walkout will use every major joint in the body when executed to completion. It is for this reason that it has a prominent place in the top ten daily exercises.
How To Perform: Before engaging in the actual walkout exercise you may want to perform some lower body exercises to warm up your legs and back before beginning the walkout. Once you are warmed up, perform a few toe touch repetitions (step B) to realize a nice stretch in your legs and back.
If you are still working on upper body strength and not sure whether you can perform the entire exercise with good form, then only perform steps A through C of the walkout for the first week or two before walking yourself out (and back) to the high plank position. You may bend your knees during the beginning of the walkout phase to assist your hands reaching the floor without over-stretching your hamstrings.
Perform three to ten walkouts each day, paying special attention to your form throughout the exercise. When you reach the end of the walkout (step D), make sure your shoulder and wrists are aligned (one above the other), and engage your core (no sagging or hiking at the hips) so your body forms a straight line from shoulders to toes. Hold this position for a count of three to five seconds, then walk yourself back to a standing position. Perform up to 10 repetitions.
Little by little one walks far. ~ Peruvian Proverb
How To Progress: As you gain upper body strength and core stamina, you can progress this exercise by adding some pushups at step D, before walking yourself back to the standing position. Additionally, you may challenge your core strength by walking your hands out a couple inches past your shoulders and a little wider than shoulder width apart (pictured below). Hold this new position for three to five seconds in good form, then walk your hands back toward your feet to the standing position.
Perform these purposeful exercises faithfully everyday, and your strength and flexibility will improve before your very eyes. Functional fitness exercise 5 of 10 will be posted within the next few days. Keep moving!