Walkout: how to do it
In short
From standing, you fold forward, walk your hands out to a plank, walk them back, and stand. Works: whole body, shoulders and core.
How to do it
- Stand on a mat or non-slip floor with your feet hip-width apart.
- Hinge forward from the hips, bending your knees as much as you like, and place your hands on the floor.
- Walk your hands forward, one at a time, until you are in a plank position, body in one line.
- Walk your hands back toward your feet, slowly.
- Roll up to stand tall. Repeat 3 times, resting as you need.
As you go
- Keep your belly gently drawn in so your hips do not sag.
- Breathe out as you walk out, breathe in as you walk back.
- Move slowly and keep your neck long.
What it works
- Works
- whole body, shoulders and core
- Position
- Standing
- Have nearby
- a mat, a counter
- Effort
- Moderate
An easier and a harder version
Easier
Walk your hands out only a little, or place your hands on a kitchen counter and walk your feet back.
Harder
Pause for 1 breath in the plank, then do 4 reps.
Take care
- Dizziness: if you take blood pressure medicine or feel dizzy with your head down, use the counter version and come up slowly.
- Wrists: weight rests on your hands. Make fists to keep your wrists straight, or use a counter.
- Back: bend your knees when you fold, and do not let your hips sag in the plank.
- Shoulders: stop short of any pinch and keep your arms strong.
Where it is in the plans
In our calisthenics plan: 2 of 28 days, first on day 10, Circuit two.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Calisthenics plan | 2 of 28 days: 10 and 24 | Day 10, week 2: Circuit two | 2 rounds: about 3 reps in a 60 s slot, 20 s rest |
| Calisthenics plan, round 2 | 3 of 28 days: 3, 17 and 24 | Day 3, week 1: Walkout circuit | 2 rounds: about 3 reps in a 55 s slot, 15 s rest |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 2 | 10 | 2 rounds: about 3 reps in a 60 s slot, 20 s rest | Fold, walk your hands to a plank, walk back, stand. |
| 4 | 24 | 2 rounds: about 3 reps in a 65 s slot, 15 s rest | Fold, walk your hands to a plank, walk back, stand. |
In the plan, this move plays as a looping video with a spoken cue.
Walkout: day 10 of a 28-day calisthenics plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Any amount of activity is better than none, and all activity counts.
World Health Organization, Physical activity, fact sheet
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day calisthenics planSee the plan