Each week we will add a new fulfillment to Debbie's Training Program to get in shape and live healthfully.

These work outs can be done on a treadmill or outdoors. Start with one day walk, one day off, After 4 sets YOU WILL FEEL AND SEE A DIFFERENCE

walk 5 minutes easy to warm up -

then 20 minutes in two minute fast paced intervals - (so ten, 2 minute intervals, normal stride, where you pick up speed, walking fast enough that your breathing is deep and challenged)

take 30 second breaks in between each interval, after 10 sets cool down by walking easily for 2 minutes, and then..

walk steady and strong for 5 minutes with a longer than normal stride (so lengthen your step, pick up your pace and maintain this for 5 minutes. Cool down, walk easily for 2-5 minutes -You will feel and see changes in your legs and butt

Use you arms - swing them to help gain speed and maintain it and your arms will change too

Always walk tall, lifting from the top of your head, imaging that your spine is elongating as you walk, so you walk softly -Always hold your abs in tightly, strengthen and tighten your middle as you walk

Get full body training session by simply walking efficiently

-- diet tips and a new walking workout next week --

Listen to The WALKVEST® walking workouts for music driven, professionally coached walking workouts by Debbie Rocker