AngieFitnessTV: 30 Minute Power Walk + Upper Body Strength + Balance Workout

30 Minute Power Walk + Upper Body Strength + Balance Workout is a very basic low impact cardio walk from AngieFitnessTV. Each exercise (after the warm up) is done for one minute. You are doing basic walk moves with arm strengthening exercises. You are using light hand weights but you are doing a lot of reps. I also wore a 10 pound weighted belt and ankle weights to increase the intensity. I wish I could share how many calories I burned but my FitBit did not record this workout for some reason. I did this in combination with another of Angie’s walking workouts: Power Walk with Upper Body Focus. However, my FitBit is giving me a total for the day and it is still early morning, so I am estimating that, between the two cardio walks, I walked approximately 4500 steps and burned between 300-400 calories. Keep in mind there was nothing complicated or hard to do in either of these walks. My FitBit graphed my walk, too, and by the colors on the graph it appears I was in my fat burning zone the majority of the walks with some spikes up into my cardio zone. So neither of these walks are intense. I did feel the work in my arm tho (I only used one arm due to shoulder surgery on my other), even with a light hand weight, and I got some steady state cardio. Perfect beginner workouts or if you just want something easier/lower intensity but you want to get your steps in, burn some calories and get in a bit of arm toning. Adding weight through a weighted vest, ankle weights and/or a weight belt helps increase the calorie burn/intensity, too.

30 Minute Power Walk + Upper Body Strength + Balance Workout is 31:44 minutes; 30 second intro, 5 minute warm up (#1-5 is the warm up) and 3 minute cool down/stretch. Equipment: light dumbbells (Angie is using 3 pound dumbbells). The workout starts with the hand weights in your hands.

  1. March forward 8 counts and back 8 counts
  2. Heel digs with alternating bicep curls
  3. Repeat #1 with other lead
  4. Heel digs with alternating front punches
  5. Repeat #1 & 3
  6. Tap right leg in and out to side while left leg remains stationary; knee legs stationary and do a cross punch with right leg; combine the 2 moves–4 side taps + 4 cross punches
  7. Repeat #6 on other side of body
  8. Repeat #1
  9. Mamba forward and back with right foot; add alternating front punches
  10. Repeat #3
  11. Repeat #9 on other side of body
  12. March forward 8 counts and back 8 counts then side step 2 steps to each side
  13. 8 squats
  14. Repeat #12 on other lead
  15. Repeat #13
  16. March forward 8 counts and back 8 counts + march out wide then back in narrow
  17. 8 squats with bicep curls
  18. Repeat #16 on other lead
  19. Repeat #17
  20. March forward 8 counts and back 8 counts + fast feet for 8 counts
  21. Repeat #20 on other lead
  22. Single arm hammer curl to overhead press while marching in place
  23. Repeat #22 on other arm
  24. Straight arm chest flys while marching in place
  25. Overhead tricep extensions while marching in place
  26. March 3x then lift one leg out straight to side and hold briefly (balancing work)
  27. Repeat #26 on other side of body
  28. Repeat #26 & 27 but instead of raising leg out to side of body you will do a knee raise
  29. Repeat #26 & 27 but instead of raising leg out to side of body you will raise leg behind you

For more info on AngieFitnessTV and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

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