Four Weeks to a Fitter You - Part 3: Viva la Resistance!

For the last week, you've been adding more activity to your daily routine--enough to log a minimum of 10,000 steps (about 90 minutes total of walking) throughout the day.  In Part 2 of this 7 part program, we talked about ways to increase the intensity of your walking routine. Today, we're going to add another powerful element: resistance training.

Resistance training will make you stronger, reshape your body, and give your metabolism a boost.  Although resistance training often involves the use of weights or other types of special equipment, you can begin to see the benefits of resistance training using nothing more than the weight of your own body.

Here is a simple, introductory routine of five simple resistance exercises that will target all of the major muscles in your body. Starting this week, do these exercises every other day in addition to your daily 10,000 steps. Click on any exercise for complete instructions on how to perform the exercise correctly and effectively. (If you're ready for more advanced resistance exercises, browse through the dozens of other exercises outlined in the Fitness archive.)

Lower body
Deadlift, with or without handheld weights
Walking lunges, with or without handheld weights

Upper body
Incline push ups

Core/Abs
Reverse crunch
The plank

In part 4 of the program, you'll learn how you can take your 10,000 steps of walking to the next level and really turn up the heat on your metabolism!