Walk You Way To A Leaner You!

Walking is great exercise and a great cardio addition to your program. Prepare for different terrains and conditions by engaging in a comprehensive strength and conditioning program for Walking Strength so that you can further enjoy the trails!
Nate

Walking Strength

The focus of the

12-Week Walking Strength

Programs is to develop balanced muscular endurance and strength for the entire body. This workout uses lighter weights and higher repetitions throughout the entire 12 week cycle. However, some workouts will be harder and some will be easier than others. This variety is achieved through the use of more or less exercises on a particular workout.

Throughout the length of the Walking Program, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workouts.

The starting point of the workout is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. You can also fine tune the program to include all the exercises that feel the best.

Select a Program
Walking Strength/Free Weight and Machine Combo
Sample Workout Below:

Week 1 - Day 1 (Monday) of Matt Ahrens's Program	Week Difficulty: Medium
View Printer Friendly Version (Available In Fully Registered Version)

Click on an Exercise Name to view a description of that exercise (Available in Fully Registered Version)

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Leg Press (45 Degree)	20 reps @ 280 lbs, 20 reps @ 280 lbs, 12 reps @ 280 lbs
	3	Video Machine Leg Curl	20 reps @ 60 lbs, 15 reps @ 70 lbs
	4	Video Dumbbell Bench Press	20 reps @ 40 lbs, 15 reps @ 45 lbs, 10 reps @ 40 lbs
	5	Video Lat Pulldown Wide Grip Front	20 reps @ 65 lbs, 15 reps @ 70 lbs
	6	Video Dumbbell Military Press	20 reps @ 25 lbs, 15 reps @ 30 lbs, 10 reps @ 25 lbs
	7	Video Dumbbell Rear Lateral Raise	20 reps @ 11 lbs, 15 reps @ 12 lbs
	8	Video Dumbbell Triceps Kickback	20 reps @ 10 lbs, 15 reps @ 11 lbs
	9	Video Dumbbell Hammer Curl	15 reps @ 25 lbs, 10 reps @ 25 lbs

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