Walking with weights

Before you start

• 2 dumbbells

Hover or tap a muscle to light up only that one.

Do

Tap one to see it marked on the body.

• Straight back, shoulders down and backTrainer cue: Stand tall

  My trainer's cue. Imagine a string pulling the top of your head up.

• Look ahead, not at the floorTrainer cue: Eyes forward

  Pick a spot at eye level at the far end of the room.

• Grip hard, arms straight and still at your sidesTrainer cue: Crush the handles

  The weights hang next to your legs and barely swing.

• Normal steps, a little slower than usualTrainer cue: Heel to toe

  Each foot lands heel first and rolls to the toes. No rushing.

• Tighten your stomach so you don't swayTrainer cue: Brace

  Your upper body stays quiet while your legs do the walking.

Don't

Tap one to watch the mistake. The green shadow shows where you should be.

• Shoulders shrug up and round forwardTrainers call it: Shrugging

  What it looks likeYour shoulders creep toward your ears and your upper back rounds.

  Why it mattersStrains your neck and upper back.

  FixPull your shoulder blades down and back, like tucking them into your back pockets.

• Looking down at your feetTrainers call it: Head down

  What it looks likeYour chin drops and your eyes watch the floor.

  Why it mattersYour upper back follows your head and starts to round.

  FixEyes on a spot at the end of the room.

• Leaning to one sideTrainers call it: Side bend

  What it looks likeOne shoulder sits lower than the other.

  Why it mattersLoads one side of your spine more than the other.

  FixUse equal weights and keep both shoulders level. Tighten your sides.

• Weights swinging as you walkTrainers call it: Swinging

  What it looks likeThe dumbbells swing forward and back with every step.

  Why it mattersYour shoulders fight the swing instead of carrying the load.

  FixHold your arms still against your sides and walk a little slower.

• Leaning backTrainers call it: Overarching

  What it looks likeYour hips push forward and your upper body tilts back.

  Why it mattersSqueezes the joints in your lower back.

  FixStack your ribs over your hips and tighten your stomach.