Arm in & Out Swing Walk
Swing into fitness! A simple, low-impact cardio exercise to boost coordination & get your heart pumping.
The Arm in & Out Swing Walk mainly works the chest and back, with help from the traps. No equipment needed: it uses just your bodyweight.
Arm in & Out Swing Walk Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Boxer Muscle (serratus anterior)
Secondary
Mid Traps (trapezius, middle fibers); Upper Traps (trapezius, upper fibers)
Arm in & Out Swing Walk Variations and Alternatives
How to do the Arm in & Out Swing Walk
Starting Position:
Stand upright with your feet shoulder-width apart.
Keep your arms relaxed at your sides.
Arm Positioning:
Raise both arms out to the sides at shoulder height, parallel to the ground, with palms facing down.
Movement:
Jump slightly off the ground and bring your feet together while swinging your arms inwards towards your chest.
Immediately jump back to the starting position, spreading your feet apart while swinging your arms out to the sides again.
Repeating the Motion:
Continue to alternate between the inward swing with the feet together and the outward swing with the feet apart.
Aim for a smooth and controlled motion.
Breathing:
Inhale as you bring your arms in and your feet together.
Exhale as you swing your arms out and your feet apart.
Progression:
Start slowly to master the movement and then increase your speed as you become more comfortable.
Cool Down:
After completing your sets, slowly walk in place to gradually bring your heart rate down.
Tips for Beginners:
Focus on maintaining good posture throughout the exercise.
If jumping is too intense, you can step in and out instead of jumping.
Keep the movements controlled to avoid injuries.
Arm in & Out Swing Walk FAQs
What muscles does the Arm in & Out Swing Walk work?
The Arm in & Out Swing Walk mainly works the chest and back, with help from the traps. The main muscles are the pectoralis major and serratus anterior.
What equipment do you need for the Arm in & Out Swing Walk?
None. The Arm in & Out Swing Walk is a bodyweight exercise, so you can do it anywhere.
What are some Arm in & Out Swing Walk variations and alternatives?
Similar exercises include the Baseball Hit, In-Place Quickly Arm-Swing, Arm Skater Swing and Alternating Forward-Step with Arm Swing.
Training calculators
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