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Walk Off the Weight: Part 3 -- Your Best Body Ever

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Your Ultimate Upper Body

Since walking is primarily a lower-body workout, it's easy to overlook your arms, chest, and back. But being strong on top allows you to swing your arms with more force, which boosts your calorie burn. "It'll also make your body look proportioned," says Family Circle advisory board member Ellen Barrett, who owns a Pilates studio in New Haven, Connecticut. Do these moves three days a week after your walks. You'll need one 5- to 10-pound dumbbell.

1. Push-Up: Strengthens chest and shoulders
woman doing push up on beach
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Lynda Churilla

From all fours, walk your hands out until they're beneath your shoulders (this is your starting position, as shown). Contract your abdominal muscles and bend at the elbows, keeping the body in a straight line from your shoulders to your knees, as you lower your chin to just above your fingers. Exhale as you press up to return to starting position. Do 10 to 15 reps.

2. Arm Circles: Strengthens shoulders
woman doing arm circles
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Lynda Churilla

Stand with your feet together, knees slightly bent and your back straight. Place your left hand on your hip and extend your right arm directly out in front of you at shoulder height, as shown. Keeping the rest of your body still, move your arm clockwise as you make a circle the size of a small hula hoop. Once you have completed 10 reps, switch directions and do 10 more counterclockwise circles. Switch arms and repeat.

3. Overhead Triceps Press: Strengthens triceps
woman doing overhead tricep press
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Lynda Churilla

Stand with your feet together, knees slightly bent. Holding one weight with both hands, raise your arms overhead so your elbows are next to your ears. Now bend your elbows so the weight is behind your head (this is your starting position, as shown). Tighten your abdominal muscles as you straighten your elbows, lifting the weight toward the ceiling. Do 15 to 20 reps.

4. Double Arm Reach: Strengthens upper back and triceps
woman doing double arm reach
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Lynda Churilla

Stand with your feet 3 to 4 feet apart, holding one weight with both hands. Your arms should be straight down in front of your body, pointing toward the floor, your spine straight and your shoulders down (this is your starting position). Stretch both arms up and over your head to the right without bending your elbows, as shown. Return to starting position. Lift weight up to the other side and back to starting position to complete one rep. Do 16 reps.

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