Add Three Body Weight Exercises to Your Morning Walk

I love being outdoors.  I wake up in the morning, put on my shoes and go outside.  Some of the different activities that I do are run, walk, bike, hike, paddle, etc.  I do some weight training outside but not on a consistent basis. I mostly do that in the house where my weights are.  This has been changing.  I have created a new habit. You can join me, just add three body weight exercises to your morning walk.

My new routine is to add in body weight exercises during my morning walk.  As an example, during a 5 mile walk I will stop 10-15 times and do a set of exercises.  I mix up the exercises every day.  These exercises usually include something for my arms, legs, and abs.  Listed are a few examples of my sets.

First Set Example

  • 10 push ups
  • 15 squats
  • 20 double leg lifts

Second Set Example

  • 10 burpees
  • 15 step ups on curb
  • 20 mountain climbers

Third Set Example

  • 10 push ups
  • 15 lunges
  • 20 bicycles

During my walk, I will stop about every ½ mile and do one set.  Again, I will do each set 10-15 times. 

People’s Reaction

I have loved people’s reaction to my body weight exercises. Let me set the stage, I am walking in a neighborhood and then stop to do my set. Sometimes that means I am laying on my back on the sidewalk or moving in a “different” manner.  I have had some funny reactions from others who see me.

  • One lady in a car stopped and asked if I was OK and needed help getting up
  • Some people clap or give an encouraging comment as they walk by
  • A gal who was in her driveway across the street did the set with me and then gave me a thumbs up before she headed into her house.

Accumulated Benefit

At the end of my walk, in addition to going 5 miles, I have also completed 100 push-ups, 150 squats and 200 double leg lifts.  I feel strong, wonderful, and ready to conquer the day. 

I have really enjoyed combining my strength training with my morning walk.  The exercises are fun and attainable when sprinkled in during my 5 miles. I like accomplishing both in just a little bit longer timeframe. Come join me as you add three body weight exercises to your morning walk.  And don’t worry about the “looks” you might get from the neighbors!

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