The Game Plan: Do this workout two to three times per week, resting a day in between to let your muscles recover.

You'll Need: A walking area outdoors with staircases or benches along your path. A school track that also has bleachers is a great option.

Warm-Up: Walk for five to 10 minutes at an easy pace to prime your body for action.

Circuit: Do one to three sets of each of the following moves, interspersed between walking bouts of two to three minutes. Walk at a moderate pace; you should feel slightly breathless.

During the lower body moves, especially the stair climbing, you'll be working even harder.

1. Single-Arm Shoulder Circle
Increases mobility in the shoulders and stretches them
Continue walking as you slowly move your right arm in large circles forward. Then repeat with the left arm. Do 10 smooth, easy circles on each side, then repeat, reversing direction.

2. Leg Swing
Warms up and stretches the hips
Stand still and open your arms out to the sides so you're in a T position, hands at shoulder level, palms facing down. (A) Gently kick forward with your right leg, then swing it back so your thigh moves behind you. Avoid trying to stretch farther with each kick; stay within a comfortable range of motion.

(B) Return your right leg to the start position, then kick it toward the left across your body (right thigh will cross in front of the left). Next, let it swing sideways to the right. Squeeze your abs for balance. Perform 10 gentle kicks to the front, back, and sides with the right leg, then repeat with the left.

3. Slow-Walking Lunge
Improves range of motion in the hips; works thighs and buttocks
Reduce your walking speed to half. Then take a giant step forward (three to four feet) with your right leg, landing softly on your right heel first, then putting the entire foot down. Slowly lower your hips into a lunge position, so your right thigh is close to parallel to the ground and your back heel is lifted. Make sure you’ve stepped far enough that your right knee does not go past your toes. Your body weight should be on the front heel and back toe.

Next, squeeze the buttock muscles of your right leg to rise. Step forward to bring your left leg to meet the right, and repeat. Swing your arms in opposition to each leg (so left arm is in front as your right leg steps forward). Do 10 slow lunges on each leg. Walk for two minutes, then do one more set of 10 slow lunges on each leg.

To make it easier: Alternate legs while you're lunging; it provides more rest between lunges.