Walkouts: How-to, Benefits & Variations
The walkouts targets multiple muscle groups. Improves functional fitness. Start with 3 sets of 10-12 reps with controlled form.
Walkouts: How-to, Benefits & Variations
The walkouts is a warmup exercise targeting multiple muscle groups. Counters age-related muscle loss (sarcopenia) that accelerates after 40. Found in 16 workouts across the Wellls platform with 0 variations.
Rise And Shine 10
Sophie Jones
How to Do Walkouts
Set up in the starting position for walkouts. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Beth Hannam cues: "Walk through those hands into that tall plank position, and then we're gonna walk all the way back up to standing."
Complete the full range of motion. "Push those hips all the way back, body weight goes through the hands into that plank position."
Return to the starting position with control. If you've got any aches and pains, go through them, pushing it back
Sophie Jones adds: "Stretching out the backs of our legs, stretching through the glutes, through that lower back"
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The walkouts directly supports this by targeting key muscle groups.
Coach's Tips
"Walk through those hands into that tall plank position, and then we're gonna walk all the way back up to standing." - Beth Hannam
Beth Hannam
"Push those hips all the way back, body weight goes through the hands into that plank position." - Beth Hannam
Beth Hannam
"Stretching out the backs of our legs, stretching through the glutes, through that lower back" - Sophie Jones
Sophie Jones
"If you've got any aches and pains, go through them, pushing it back" - Sophie Jones
Sophie Jones
"If you wanna make it a little bit more difficult here, you could then add in a little press" - Sophie Jones
Sophie Jones
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The walkouts supports overall functional fitness during a time when the body needs it most. Research supports this type of exercise for women during the menopausal transition.
Variations & Modifications
Benefits
Strengthens and conditions the whole body
The walkouts builds functional capacity that supports everything from carrying groceries to hiking.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The walkouts directly addresses this.
Requires minimal equipment
No equipment needed. You can do the walkouts at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Rushing through repetitions
Control the movement in both directions. The lowering phase is just as important as the lifting phase.
Ignoring pain signals
Joint pain during the walkouts means something needs adjusting: form, range, or load. Muscle burn is fine. Joint ache is a warning.
Common form breakdown
Sophie Jones warns: "If you've got any aches and pains, go through them, pushing it back"
Workouts Featuring This Exercise
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Frequently Asked Questions
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