30-Minute Total Body Workout w/ Walking Poles (+ GIVEAWAY!)
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I'm super excited to bring you today's workout! When BungyPump reached out to me to review their suspension walking poles, my immediate reaction was yes absolutely because they're so different than any piece of exercise equipment I've ever used. Of course, they're supposed to be used to add more resistance (and therefore more muscle activation and calorie burn) during walking activities, but I found myself immediately coming up with ways to incorporate them into a workout. So, below is a total body circuit routine with a few bouts of cardio mixed in. AND you guys have a chance to win a pair of BungyPump Walking Poles for yourself!
First, here's a bit more about them. BungyPump walking poles are Swedish-made with a built-in suspension system that will add 4, 6, or 10 kilos of resistance (9, 13, and 22 pounds respectively) to your walking routine. They have an ergonomically shaped handle with a hand strap for security, and the height of the poles is adjustable to suit your needs. You can also adjust whether or not the poles are locked, meaning they can be used sans resistance if you prefer.
The workout I created with these poles is pretty versatile, so if you find yourself out on a walk and want to add some more activity, you absolutely can. Take the exercises individually as they are, or do the full workout in its entirety for a great calorie burn and total body sweat sesh. Keep reading for the details of the workout and make sure to enter the raffle to win a pair!
30-Minute Total Body Workout w/ BungyPump Walking Poles
What You'll Need: a pair of BungyPump Walking poles (WIN A PAIR below!) and an exercise mat.
What You'll Do: go through each round 3 times, doing each exercise for 1 minute, focusing on one major muscle group per round.
Round 1: Legs (x 3)
Cardio: Jump Squats - start standing with the poles vertical in each hand, no resistance put on the poles yet. Squat down as low as you can, and then explode up into a vertical jump, pressing the poles down as you propel yourself up into the air. Land back down softly, letting the poles release back to starting position. Repeat the jump squats quickly for 1 minute.
Curtsey Lunge Pulses + Hold (each side) - start in the same standing position you were in for the jump squats, holding a pole in each hand. Step back into a curtsey lunge on your right side (by taking your left foot and stepping behind and to the right). Maintaining the lunge position with the poles pressed down, pulse the lunge with little movements up and down for 30 seconds, letting the poles move up and down with you. After those 30 seconds are up, stay down in a low lunge for the next 30 seconds, then switch sides.
Squat Hold (30s back/30s front) - start in a low squat position with one of the poles placed behind your knees. Squat down just low enough to hold the pole in place (but be careful to not go so low that you're resting on your heels). Hold that position with your hands outstretched for 30 seconds. Then, maintaining the squat position, grab the pole and hold it out in front of you for the next 30 seconds.
- Repeat round 1 two more times -
Round 2: Arms (x 3)
Cardio: Plank Jack to Frog Hop - lay the poles down parallel to each other on the floor and start in a plank position with your hands at the top of the poles and feet on in the inside (see image). From here, jump your feet to the outside of the poles (plank jack), then jump them up to your hands (frog hop), keeping your hands planted the whole time. Reverse the move to jump your feet back to the outside of the poles, and then back in. Continue the pattern quickly for 1 minute, keeping your abs engaged and shoulders in line over your wrists.
Walking Push Ups - keep the poles in the same parallel position as the cardio move above. Start in a push up position on the left-most side of the poles. Do 1 push up. Now step your right hand and right foot to the right, over the first pole to the inside "lane" (left side follows so you're now in a push up position on the inside of the poles). Do another push up. Then continue to walk yourself over to the right-most side of the poles and do another push up here. Reverse the move to walk back over to the left, stopping to do 1 push up in each "lane". Continue the pattern for 1 minute.
Chest Squeeze + Pulse + Hold (10/10/10 x 2) - start standing with one pole held parallel to the floor, palms facing up toward the ceiling, hands at the ends of the pole. Using the resistance of the pole, slowly press inward keeping your arms straight. Once pressed in as far as you can, slowly release the pole back to starting position. Do 10 slow presses, then hold the pole in and do 10 slow pulses (tiny presses). Once 10 pulses are done, press the pole in as far as you can again and hold that position for 10 seconds. Do this twice through.
- Repeat round 2 two more times -
Round 3: Abs (x 3)
Cardio: Lateral Bounding Hops - lay the poles down end to end to form a line on the floor. Starting at one end of the line on one side, swing your arms down by your sides, bend your knees and jump over to the other side, trying to cover as much distance as you can. Land softly and immediately load the next jump, then hop over to the other side of the line. Continue the bounding hops down and back for 1 minute.
V-ups w/ Chest Squeeze - start laying down on your back, holding one pole in your hands overhead, pole relaxed with an overhand grip. From here, do a V-up by engaging your abs to bring your legs and upper body off the floor while simultaneously bringing the pole up overhead to reach out in front of you, squeezing your hands together as you raise. Reverse the move, lowering your body back down to the floor and releasing tension on the pole as you lower. Keep going for 1 minute.
Raised Leg Wall Sit - alright, fair warning: these ones are HARD. I don't expect you to hold this position for the full minute, so do what you can, take breaks, and get back into it when you're ready. Start in a seated position, lower and middle back flat against a wall, legs bent with heels touching the floor. Your feet are flexed, balancing one pole on top of your ankles (see picture). Place your hands on the ground between your legs and press. Lift your legs up off the floor as high as you can, engaging your abs to do so. Hold that position for as long as you can, taking breaks when you need to. Keep going for 1 minute.
- Repeat round 3 two more times -
And now for the fun part...
WIN A PAIR of BungyPump Walking Poles!
That's right! You can win a pair for yourself! The poles themselves range in price depending on the resistance you choose, but the ones seen here (the Walkathlon line) are priced at $135, so I'm excited to be able to offer a pair for free to a lucky reader! This is a raffle-style giveaway (entry options are below), and the winner will be announced May 17th! Good luck to you all and I hope you enjoy the workout!
[Update] 15% off BungyPump Poles with code INFITINHEALTH
The giveaway might be over (congratulations to Sonya!), but I'm not leaving you guys empty handed. Use code INFITINHEALTH to get 15% off ANY BungyPump pole set! Click here to check out the different styles, and make sure to check back in and let me know how you like them!
Readers: chat with me! Do you do a lot of active/outdoor walking? Do you use walking poles? Have you ever "thought outside the box" when it comes to exercise equipment (if so, what have you used)? What exercises would you do with the poles if you won them?
