Add Power to Your Walk
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.
Cooldown: Walk slowly for five to 10 minutes.
Single-Arm Shoulder Circle
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.
Squat Back Extension
Squeeze your butt to stand straight, then extend your right leg behind you, lifting it until you feel your buttock muscles squeeze. Lower and repeat. Do 10 repetitions on each side, then walk for two minutes. Repeat another set of 10 repetitions on each leg.