HIIT Walk - Progression 4 - Walk the Plank

Adding hip rotation to our short, smooth stride while using our posterior chain muscles, increases total body muscle activation! However, if it doesn't feel right for you, modify!!
4 Progressions – All videos on my channel 😊
1. Eyes Up, Arms Up
2. Short Stride, Smooth Steps
3. Think Backward to Move Forward
4. Walk the Plank
High Intensity Interval Training Walking
*Rate your Walk Intensity on 1-10 Scale*
Warm Up!
-10 Shoulder Rolls Forward & Back
-Feet Shoulder width apart, Rock forward and back on feet from toes to heels 10 X
-10 Alternating Knee Hugs
-Repeat ALL 3 X

OPTION 1 - Chalk Walk
-Creatively use a piece of chalk to mark your start location
-HIIT Walk for 30 sec. – use phone timer/App or stopwatch.
-Try to get to a 6-8 on your Walk Intensity Scale
-Mark end location
-Moderate or Recovery Walk back to original start location
-Repeat process 6X. Try to go a bit farther each time!
OPTION 2 - Count Your Steps
-Using phone timer/app or stopwatch, HIIT Walk 30 sec., counting steps.
-Try to get to a 6-8 on your Walk Intensity Scale
-Recovery Walk – continue moving forward or return toward start location - for 30 sec.
-Repeat process 4 X
-Walk Moderately for 3 minutes
REPEAT ALL
STRETCH!
-Calf Stretch – Each Leg – 3 Happy Breaths each leg
-4 Alternating Knee Hugs – 1 Happy Breath per Hug
-10 Shoulder Rolls Forward & Back

SMILE