Hamstrings are a fundamental part of your body, they spend 80% of the time contracted. Walkouts help stretch them out, give your Core a run for its money and increases your Heart Rate.
Read our ‘How to do a Walkouts’ blog to spice up your HIIT routine today.
The Walkout is a lower body exercise that predominately targets the Hamstring. Glutes and Calfs are also worked through this movement.
This exercise can be completed using just bodyweight so it can be done anywhere and can easily be included in your HIIT workouts, it also has a number of variations so you can make it harder, the stronger you get.
• Start Position — Start with your feet hip width apart. While keeping your legs as straight as possible, touch your toes.
• Execution — From there, walk your hands forward until your shoulders are above your hands, palms facing flat on the ground and hold for a second. Return to the starting position by walking your hands backwards until you touch your toes again, keeping your legs as straight as possible, stand up. to your knees.
Making the Walkout Easier
Touching your toes alone is hard for some, not to mention the core part of this exercise. So we have given you a small variation to help you along the way to the full exercise!
Partial bend Walkouts:
Approach the walkout exercise, as you normally would, but instead of keeping your legs ‘as straight as possible’ bend your legs at the knees. Perform the exercise as you normally would from there. Obviously on the way to the start of the exercise, bend you legs on the way up.
Partial Plank Walkouts:
Approach the walkout exercise, as you normally would, but instead of walking your hand ALL the way out to the plan position, stop half way, or as far as you can go, and then return to the starting position.
Like we said earlier, the Walkout is a simple body weight exercise designed so you can get the maximum amount of reps out of a set. But, if you want to make this exercise harder, then try our variations out for size.
Walkouts with a Press Up:
Perform the Walkout as normal, but at the end of the repetition, Complete a press up, once completed, go straight back to the top of the walkout ……enjoy!
Walkouts With squat thrusts:
Perform the Walkout as normal, but after ever repetition, Complete 2 squat thrusts, once completed, go straight back to the top of the Walkout……not for the light hearted!
Want to take your fitness to the next level? Then sign up to BodyFit PRIME – The 7 day anywhere, anytime workout program for busy people.