A FIT30 EXERCISE
Walk Outs
Walk Outs are a dynamic full-body movement that engages the muscles of the core, shoulders, arms, and hamstrings. It involves a sequence of reaching down to the floor, walking your hands out into a plank position, and then walking your hands back to your feet.
HOW TO
How do I do Walk Outs?
- Stand with your feet hip-width apart and arms by your sides.
- Hinge at your hips and bend forward at the waist, reaching your hands toward the floor. Keep your legs straight but not locked.
- Walk your hands forward, one at a time, until you are in a plank position. Maintain a straight line from your head to your heels.
- Hold the plank position for a moment, engaging your core muscles.
- Walk your hands back toward your feet.
- Return to the standing position.
- Perform the exercise for the desired number of repetitions or time.
TIPS
What are some tips for Walk Outs?
- Execute each movement with control, especially when walking out into the plank position and back.
- Keep your core muscles engaged throughout the exercise to support your spine.
- Aim to maintain a flat back when walking out and in, avoiding rounding or arching.
- Inhale as you walk out into the plank, exhale as you walk back toward your feet.
- If needed, adjust the placement of your hands during the walk-out to find a comfortable range of motion.
MODIFICATIONS
How do I modify Walk Outs?
Easier
- Bend your knees slightly during the forward bend if you have tight hamstrings.
- Perform a half-inchworm by walking out only to a plank position and then standing.
Harder
- Add a push-up in the plank position for an extra challenge.
- Perform with light wrist weights.
What are the benefits of Walk Outs?
Full-Body Strength
Core Strength
Flexibility
A bodyweight30 workout
Oh Snap!
Complete 15 Rounds In 29:00
- Squat Thrusts (00:20)
- Jumping Jacks (00:10)
- Butt Kickers (00:10)
- Walk Outs (00:20)
- Rest (1:00)
Free
A dumbbell30 workout
O-FISH-LLY Awesome!
Complete 6 Rounds In 29:00
- Dumbbell Thrusters (00:30)
- High Knees (00:15)
- Walk Outs (00:15)
- Rest (00:30)
- Calf Raises (00:60)
- Dumbbell Thrusters (00:30)
- High Knees (00:15)
- Walk Outs (00:15)
- Standing Y Raises (00:30)
- Rest (1:00)
Free