(upbeat music)
- Hey, everybody, my name is Jordan.
Thanks so much for joining me today.
You can go ahead and get started right away,
we're just walking in place.
So today we're gonna be walking
for approximately one mile.
This will take us about 15 minutes
to get through everything.
No need for any equipment at all today,
just your own body and some space.
All right, so we're walking here
to start warming up and building some heat in that body,
whether you just woke up for the day
and need a little time to wake up,
or you've maybe been sitting for a little while,
we'll just get a nice little warm up
before we make these movements bigger.
All right, so we're gonna keep this walk going here
for just a little bit longer.
We'll do some other warmup movements as well
just to get used to some of the basic steps today
if you've never done a walking workout,
walking workout like this before.
All right, we're gonna take some sidesteps next.
So you're just gonna step together.
Step together.
Nice and easy right here.
So we'll take a good solid two minutes here
to warm up that body before we get going on anything.
All right, go ahead and walk that out.
We'll switch this out to some kicks.
So just take it straight out in front of you.
Kick, kick.
All right, go ahead then and just walk it out here again.
The other move we're gonna show you today
will be a knee lift right out in front of you.
Lift, lift.
All right, so go ahead and walk it out,
let's go through all those movements once again.
So sidesteps.
Eight, seven, six, good,
keep it going, four, three, two,
walk it out once again.
All right, let's go back to kicks.
Kick, kick, can start to make these movements
a little bit bigger.
We'll start to kind of transition
out of that warmup phase here soon.
Eight, seven, good,
four, three, two, one, all right, walk it out.
And then we'll go back to knee lifts one last time.
Lift, lift, try to lift those knees up
just a little bit higher now
that we've got some heat building up in that body.
Let's count it down for eight, seven, six,
five, four, three,
two, one, all right, walk it out right here.
All right, so we'll always come back
to just a walk in between all of our movements today.
And if it gets to be too intense at any point,
or if you're not able to follow along,
it's going too fast for you, just walk.
The point is that we're moving our bodies here today
to complete about a mile, all right.
So now keep walking,
but I want you to take those feet a little bit wider,
like this, and we're gonna take
a little bend in those knees and hold it there.
Up, down, hold it there.
♪ Let's go ♪ - Good.
Take it up, back down and hold it there, good.
All right, we're gonna keep marching.
Keep those knees bent,
but now I want you to take those feet in a little bit,
And up, down, hold it there.
Hold, hold, hold, hold.
Take it up and down, last time.
Hold it right here.
Good, hold, hold, hold, walk it out.
All right, sidesteps out together,
making this movement bigger than you did in your warm up,
and now we're gonna add some arms to it
to add a little intensity.
Anytime you get the arms involved in addition to those legs,
it's just gonna help elevate
that heart rate a little bit more.
Good, keep it going.
Nice, deep breaths.
You got it.
Eight, seven, six,
five, four, three,
two, one, walk it out.
All right, now we're gonna go into some side leg lifts.
So it's gonna look like this,
lift, lower, lift, lower,
lift and lower, lift, lower.
Good, lift, lower, lift, lower, good.
Right here, count it down.
Eight, seven, six,
five, four, three,
two, one, walk it out.
March those feet out a little bit wider.
Let's hold that squat.
Hold, hold, hold, hold, good.
Stay right there, right where you are.
Keep marching, bring those feet in narrow.
March it out, good.
Count it down with me
for eight, seven, six,
five, four, three,
two, one, come on up.
All right, back to some sidesteps now, ready, go.
Out together, add the arms, make it big.
All right, got this movement down now,
we've done this a few times now.
Nice and big, count it down with me.
Eight, seven, six,
five, four, three,
two, one, walk it out.
All right, let's get a couple more
of those leg lifts.
Lift, lower, lift, lower,
lift, good, lift, lower.
Count it down with me all together.
Eight, seven, six,
five, here's four, and three,
and two, one, walk it out right here.
Standing up nice and tall.
All right, we're gonna change up movements now.
We're gonna be traveling forward and back
in three, and two, one.
Four, three, two, one,
four, three, two, one.
Take it forward, take it back, good.
Forward and back, forward and back.
Good, forward.
Couple more times, and back and forward and back.
Good, last time, forward and back and walk it out.
Stay in place, right where you are.
All right, now we're gonna go two knee lifts.
So it's gonna be knee, knee, walk, walk, walk, switch legs.
Knee, knee, walk, walk, walk.
Good, knee, so we're alternating legs each time.
Knee, knee, walk, walk, walk.
Good, knee, knee, walk, walk, walk.
And knee and knee and walk, walk, walk.
You got it, knee, knee, walk, walk, walk.
Let's grab a couple more.
Walk, walk, walk.
Four more, knee, knee, walk, walk, walk.
Last three, walk, walk, walk.
Last two, knee, knee, walk, walk, walk.
Knee, knee, walk, walk, walk.
And walk it out, stay right where you are.
All right, hamstring curls are next.
So you're gonna kick it out behind.
Curl it up.
Knee straight down towards the ground.
And we're gonna add a little tricep kickback to this.
So just extend those arms back.
Full extension.
Good, keep it going right here.
All together for eight, seven, six,
five, four, three,
two, one, time to walk it out once again.
All right, we're gonna take some kicks.
Straight out in front of you
you're gonna kick, kick, kick,
just like we did in the warmup,
but this time let's go ahead and add the arms with.
Kick and press, and kick and press, good.
Let's count it down together, right here,
and go for eight, seven, six,
five, four, three,
two, one, walk it out.
Let's go forward.
Take it back, forward and back.
And forward, just as much space as you have,
take it back, good.
Forward and back and forward and back,
one more time forward and back.
All right, walk it out.
Double knee, walk, walk, walk, go.
Knee, knee, walk, walk, walk, switch.
Knee, knee, walk, walk, walk, go.
Knee, knee, walk, walk, walk.
Four more, knee, knee, walk, walk, walk.
Last three, knee, knee, walk it out.
Knee, knee, walking it out last time.
Walk it out, good, walk right here.
Curls, hamstring curls right here.
Add the tricep kickback.
Good, you got it.
We'll count it down together, ready and go
for eight, seven, six,
five, four, three,
two, one, time to walk it out once again.
Switch to kicks straight out in front of you.
Add the arms, go, kick, kick, kick, kick.
You got it.
Count it down together
for eight, seven, six,
five, four, three,
two, one, nice job, everybody.
Go ahead and walk that out.
Give you a second here to catch your breath.
We're gonna switch up the exercises once again.
All right, first move we're gonna do
will be a toe tap forward, forward,
and then side and side.
All right, ready?
Three, two, one, and go,
tap, tap, tap, tap.
Good, so just moving through all those directions.
Good, I think I got a little bit messed up there.
You get the idea though?
You don't have to do the exact same thing.
Again, we're just moving those bodies.
Tap it out, good.
Let's get a few more in.
Good, all right, let's go ahead and walk it out.
Walk it out right here.
All right, we're gonna go back to kicks.
You're gonna take four on each side.
So it's gonna be four, three, two, one.
Walk it out and switch legs,
four, three, two, one.
And walk it out right here, switch legs.
Four, three, two, one, walk it out.
Switch legs, four, three, two, one.
Walk it out, switch it up.
Here's four, three, two, one and walk it out.
Switch legs one last time.
Four, three, two, one.
Walk it out right here, nice and steady.
All right, we're going double sidesteps and go.
Out together, out, out together, out.
Add the arms right here.
Make the movement a little bit bigger
if you have room for it, good.
Keep it up, we're counting down.
Four, three, two,
one, all right.
Time to go ahead, walk this out again.
Let's go through one more movement today.
We're gonna go eight knee lifts.
So it's gonna be
eight, seven, six,
five, four, three,
two, one, four, three,
two, one, other side.
Four, three, two, one, alternate.
Three, four, five,
six, seven, eight, double it up.
Two, three, four, you've got it.
Four, three, two, one.
Again, eight, seven, six,
five, four, three,
two, one, and four, three.
Three, two, one.
Eight, seven, six,
five, four, three,
two, one, last time,
four, three, two, one, again,
four, three, two, ah, let's walk it out.
All right, let's go through all those moves one more time.
Toe taps forward and side, let's go.
Tap, tap, side, side, forward,
forward, side, side.
You got it, good.
Side, side, side, side.
Heart rate should be up, keep it there.
Side, side, here's four, side side.
Three more, side, side.
Last two, side, side.
Last one, side, side, good.
Walk it out right here.
All right, four kicks per leg.
We'll alternate sides, ready?
Let's go, here's four, three,
two, one and walk, walk it out.
Here's four, three,
two, one and walk it out right here.
Switch it up,
three, two, one and walk it out.
You've got it, here's four, three,
two, one and walk it out.
One more time, here's four, three,
two, one, walk it out.
Last time and other side.
Here's four, three,
two, one, let's go ahead, walk that out.
Double sidesteps, out together, out,
out together, out, add the arms in.
Out together, out.
You got it, good.
Let's count it down.
Here's eight and seven,
six more, five, four,
three, two, one,
time to walk it out once again.
All right, we're going eight single knee lifts,
so alternating sides, let's go.
Here's eight, seven, six,
five, four, three,
two, one, four, three,
two, one, switch it up.
Three, two, one, alternate.
Good, here's four, three,
two, one, double up, go.
Two, one, switch sides.
Three, two, one,
and one last time right here.
Four, three, two, one and singles.
Three, two, one,
switch it up, three, two, one.
Nice job, everybody.
Walk that out.
All right, a little bit higher intensity,
little quicker pace since we didn't have
a ton of time together today.
So please take your time,
walk around your house, cool down,
stretch it out and have an awesome rest of your day.
(upbeat music)