Walk Easy — Exercise Guide
← Back to Walk & Strengthen Cards
How to do every exercise in the Walk Easy deck. Jump to your card below.
Card 1 — 5 stops, no warm-up required
HOW TO DO IT
Stand tall, elbows at your sides. Imagine gripping a rope attached to a cable machine overhead. Pull down toward your hips, squeezing the back of your arms hard at the bottom. Hold for a beat. Slowly return to the top. Don’t rush — the squeeze is the exercise.
WHAT IT WORKS
Triceps
HOW TO DO IT
Feet shoulder-width apart, chest up. Sit back like you’re reaching for a chair behind you. Go as deep as feels comfortable — no need to hit parallel. Drive through your heels to stand. Keep your knees tracking over your toes, not caving inward.
WHAT IT WORKS
Quads, glutes, hamstrings
HOW TO DO IT
Make tight fists. Imagine holding a pair of 20 lb dumbbells. Curl both arms up slowly, squeezing your biceps hard at the top. Lower slowly — resist the imaginary weight on the way down. The squeeze matters more than the speed.
WHAT IT WORKS
Biceps, forearms
HOW TO DO IT
Stand feet hip-width apart. Rise up onto the balls of your feet as high as you can. Hold one second at the top. Lower slowly — don’t just drop. For extra range, find a curb and let your heels drop below the edge on the way down.
WHAT IT WORKS
Calves
HOW TO DO IT
Hands on a park bench or sturdy rail, slightly wider than shoulder-width. Step feet back so your body is at an angle. The more upright you stand, the easier it is. Body straight from head to heels — don’t let your hips sag. Lower your chest to the bench, press back up.
WHAT IT WORKS
Chest, shoulders, triceps
Card 2 — 5 stops, no warm-up required
HOW TO DO IT
Stand tall, arms at your sides. Imagine holding a light dumbbell in each hand. Raise both arms out to the sides like wings, squeezing your shoulders hard at shoulder height. Hold a beat at the top. Lower slowly. Don’t shrug your neck up toward your ears.
WHAT IT WORKS
Shoulders
HOW TO DO IT
Stand tall. Step one foot back and lower your back knee toward the ground — controlled, not a slam. Front heel stays planted flat. Front knee stays over your ankle, not past your toes. Push through your front heel to return. Alternate legs each rep.
WHAT IT WORKS
Quads, glutes, hamstrings
HOW TO DO IT
Press your palms together hard in front of your chest. Push both hands forward while maintaining that palm pressure the entire time. Pull back toward your chest. The harder you press your palms together, the more your chest works. This is not arm waving — the squeeze is the exercise.
WHAT IT WORKS
Chest, shoulders, triceps
HOW TO DO IT
Stand feet hip-width apart. Rise up onto the balls of your feet as high as you can. Hold one second at the top. Lower slowly. For extra range, use a curb and let your heels drop below the edge on the way down.
WHAT IT WORKS
Calves
HOW TO DO IT
Sit on the edge of a park bench, hands gripping the edge beside your hips. Slide forward so your weight is on your arms. Lower 3–4 inches by bending your elbows — keep them pointing back, not flaring out. Press back up to straight arms. Keep your back close to the bench the whole time.
WHAT IT WORKS
Triceps, shoulders
Card 3 — 5 stops + warm-up required
HOW TO DO IT
Feet shoulder-width apart, chest up. Sit back like you’re reaching for a chair behind you. Go as deep as feels comfortable. Drive through your heels to stand. Keep your knees tracking over your toes, not caving inward.
WHAT IT WORKS
Quads, glutes, hamstrings
HOW TO DO IT
Step one foot forward and lower your back knee toward the ground. Front knee stays over your ankle — not past your toes. Keep your torso upright. Push through your front heel to return to standing. Do all reps on one leg then switch, or alternate each step.
WHAT IT WORKS
Quads, glutes, hip flexors
HOW TO DO IT
Make tight fists. Imagine holding a pair of 20 lb dumbbells. Curl both arms up slowly, squeezing your biceps hard at the top. Lower slowly — resist the imaginary weight on the way down.
WHAT IT WORKS
Biceps, forearms
HOW TO DO IT
Stand feet hip-width apart. Rise up onto the balls of your feet as high as you can. Hold one second at the top. Lower slowly. Use a curb for extra range if available.
WHAT IT WORKS
Calves
HOW TO DO IT
Hands on a park bench or sturdy rail, slightly wider than shoulder-width. Step feet back so your body is at an angle. Body straight from head to heels. Lower your chest to the bench, press back up.
WHAT IT WORKS
Chest, shoulders, triceps
Card 4 — 5 stops + warm-up required
HOW TO DO IT
Feet shoulder-width apart, chest up. Sit back like you’re reaching for a chair behind you. Go as deep as feels comfortable. Drive through your heels to stand. Keep your knees tracking over your toes, not caving inward.
WHAT IT WORKS
Quads, glutes, hamstrings
HOW TO DO IT
Stand tall, arms at your sides. Imagine holding a light dumbbell in each hand. Raise both arms out to the sides like wings, squeezing your shoulders hard at shoulder height. Hold a beat at the top. Lower slowly. Don’t shrug your neck toward your ears.
WHAT IT WORKS
Shoulders
HOW TO DO IT
Stand tall. Step one foot back and lower your back knee toward the ground — controlled, not a slam. Front heel stays planted flat. Front knee stays over your ankle. Push through your front heel to return. Alternate legs each rep.
WHAT IT WORKS
Quads, glutes, hamstrings
HOW TO DO IT
Sit on the edge of a park bench, hands gripping the edge beside your hips. Slide forward so your weight is on your arms. Lower 3–4 inches by bending your elbows — keep them pointing back, not flaring out. Press back up to straight arms. Keep your back close to the bench.
WHAT IT WORKS
Triceps, shoulders
HOW TO DO IT
Stand feet hip-width apart. Rise up onto the balls of your feet as high as you can. Hold one second at the top. Lower slowly. Use a curb for extra range if available.
WHAT IT WORKS
Calves
← Back to Walk & Strengthen Cards
Get the free Walk Easy Deck
Drop your email — I’ll send the 4 cards straight to your inbox.