Keep fit - 1 session/week

Walk for 5 minutes trailing the tips of your walking poles on the ground.At this stage, the handle is between the thumb and index finger. Leave your hand open naturally, not holding the handle.Without stopping, grab the handles and plant the tips in the ground with each arm movement. Continue walking like that and gradually increase the amplitude of your movements. Repeat once, then rehydrate and stretch.

Before you leave, warm up to be sure to get the most out of your session.It is important to stretch at the end of each session to optimise recovery and be in great shape for the next session!Go to the "Tips" section to see our exercise video!

Well done for your first session!See our tip: "Stretching with Nordic walking" for advice about recovering before your next session.

Warm up for 10 minutes, then walk for 40 minutes with complete Nordic walking movements using the poles. Plant your poles naturally behind you, in time with your steps. To finish the session, take larger steps. At the end of your session, stretch for 10 minutes and rehydrate.

Before you leave, warm up to be sure to get the most out of your session.It is important to stretch at the end of each session to optimise recovery and be in great shape for the next session!Go to the "Tips" section to see our exercise video!

Well done for your second session!See our tip: "Stretching with Nordic walking" for advice about recovering before your next session.

Warm up for 10 minutes, then walk for 50 minutes with complete Nordic walking movements using the poles: this time push hard on the walking poles before totally opening your hand as it passes your hip. Breathe deeply and stand straight.And don't forget to stretch afterwards!

Before you leave, warm up to be sure to get the most out of your session.It is important to stretch at the end of each session to optimise recovery and be in great shape for the next session!Go to the "Tips" section to see our exercise video!

Well done! See our tip: "Stretching with Nordic walking" for advice about recovering before your next session.Also take a few minutes to learn the Nordic walking technique for ascending and descending. You will need these techniques when the terrain isn't flat.

First warm up for 10 minutes, then start your session by walking roughly 10 metres trailing your walking poles, then walk with your poles.Breathe regularly and breathe out slowly.Stretch for 10 minutes at the end of the session.

Before you leave, warm up to be sure to get the most out of your session.It is important to stretch at the end of each session to optimise recovery and be in great shape for the next session!Go to the "Tips" section to see our exercise video!

Congratulations for a great session! Don't forget to stretch after every session to complete your introduction to Nordic walking in optimal conditions. I hope you have enjoyed this new outdoor sport which is excellent for staying in shape!

After warming up for 10 minutes, walk for roughly 10 metres trailing your walking poles, then walk with your poles making larger movements.Plant the tips in the ground with each movement, pushing on each pole when it hits the ground. Stretch for 10 minutes at the end of your session.

Before you leave, warm up to be sure to get the most out of your session.It is important to stretch at the end of each session to optimise recovery and be in great shape for the next session!Go to the "Tips" section to see our exercise video!

Congratulations for a great session! See our tip: "Stretching with Nordic walking" for advice about recovering before your next session.

First warm up for 10 minutes, then start your session by walking roughly 10 metres trailing your walking poles, then walk with your poles pushing your elbows behind your body.Breathe regularly and breathe out slowly.Stretch for 10 minutes at the end of your session.

Before you leave, warm up to be sure to get the most out of your session.It is important to stretch at the end of each session to optimise recovery and be in great shape for the next session!Go to the "Tips" section to see our exercise video!

Congratulations for a great session! You have walked for an hour with the Nordic walking technique and used the upper body intensively throughout the whole session! Stretch properly and rehydrate to avoid aching muscles.

This session is the same as the previous session. After warming up for 10 minutes, walk for roughly 10 metres trailing your walking poles, then walk with your poles making larger movements.Breathe regularly and breathe out slowly.Stretch for 10 minutes at the end of your session.

Warm up before you leave to be sure to get the most out of your session.It is important to stretch at the end of each session to optimise recovery and be in great shape for the next session!Go to the "Tips" section to see our exercise video!

Congratulations for a great session! Don't forget to stretch after every session to complete your introduction to Nordic walking in optimal conditions. I hope you're feeling great after this session and that you feel fitter.

After warming up for 10 minutes, walk with your poles making large movements.Breathe regularly and breathe out slowly.Stretch for 10 minutes at the end of your session.

Warm up before you leave to be sure to get the most out of your session.It is important to stretch at the end of each session to optimise recovery and be in great shape for the next session!Go to the "Tips" section to see our exercise video!

Congratulations for a great session! Don't forget to stretch after every session to complete your introduction to Nordic walking in optimal conditions. I hope you enjoyed the programme. You're ready for the next one!