(gentle music)
- Hi everybody, my name is Jordan.
Thanks for joining me today.
We're gonna be going through a 15 minutes one mile,
approximately, walk at Home Workout today.
So you can start joining me in walking right away.
We're gonna use this time as your warm up here.
So we'll take a few minutes to actually warm up.
We'll do some extra little moves in your warmup
that you're gonna see
during the actual workout portion today
and then we'll pick up that intensity a little bit as well.
In between all of our movements,
we'll be doing more exciting things
than just standing here in place walking,
but in between a lot of our movements,
we're just gonna come back to a walk.
And if at any point the walk gets to be too intense for you,
you can always just come back to this right here
at your own pace.
So this workout is definitely suitable for all levels.
If you've never done a walking workout like this before,
this is for you.
If you're a more advanced exerciser, this is also for you.
You kind of get out of this what you put into it.
So just keep walking here.
We're gonna go into some side steps next.
Out together, nice and easy.
So just little smaller movements here
during our warmup phase for the first few minutes
and then we'll make bigger movements, move a little quicker.
All right, we'll go to kicks now right on front of you.
Kick it out.
(gentle music)
Good, keep going right here.
We've got about 10 more seconds
and then we're gonna switch to a knee lift.
Kick, kick, good.
All right, knee lift right here.
Lift it up.
(gentle music)
Good, so this is a nice short workout for you today.
It's something you can incorporate in your day,
anywhere that you have time,
when you wake up in the morning,
on a break during the middle of the day, after work,
later in the evening.
Go ahead and walk here once again.
We're gonna run through all those warm up movements
just one more time here.
Taking about one more minute to warm up.
Let's go side steps.
Step together.
Starting to gradually bring that heart rate up.
Good, keep stepping right here.
There's a couple more.
All right, now we're gonna go kicks.
Take it out.
Kick, kick, good.
(gentle music)
Keep kicking right here, good.
Let's switch to knee lifts in three, two, one, go.
Lift, lift, lift, lift.
Nice job, keep it up.
(gentle music)
Here's four, three, two, walk in place, walk
Good, all right.
We're gonna move on.
We're gonna make these movements a little bit bigger now
rest of the time, little higher intensity,
getting that heart rate up.
Keep walking right here.
We're gonna go back to those side steps
just like we did in the warmup, ready?
Go, step together.
Little bigger steps now.
Step it out.
All right, we're gonna add the arms to this.
Add a little extra element of intensities.
Just pull those shoulder blades back together.
Step it out.
Hold those arms back.
Keep it going.
So you really get to set your own intensity here.
The bigger you make these movements,
the more that heart rate's gonna shoot up.
Smaller movements, a little bit less intense.
Your choice!
Keep going.
Step it out here for eight, seven, six,
five, four, three, two, one and walk.
All right, still walking here,
we're gonna move forward and back in three, in two, one, go.
Forward, two, three, four,
and back two, three, four.
Forward and back, good.
Bring the arms up, two, three, four
and back, two, three, four.
Up and back.
Up, two, three, four
and back two, three, four.
Up and back.
Good, keep going.
Here's four more, back.
Last three.
Take it forward and back.
Two more to go.
And last time, move it forward, and back, and walk it out.
Step in place right here.
Try to bring those knees up a little bit higher,
little higher intensity than that warm-up walk.
Step, step, step, step.
We're gonna walk right in place but add the shoulders.
Press up, good.
(Jordan breathing heavily)
Good, high knees right here.
Good, we're gonna keep pressing, pick up the pace.
One, two, good, just like that.
Alternating arms.
And press, and press, and press, good.
Press, press, press.
Four more singles.
Four, three, two.
Back to doubles and down.
Doubles, down, good.
(Jordan breathing heavily)
Okay, keep going.
Let's count down, four, three,
two, and one.
And shake those arms out.
Keep walking in place right here.
All right, next step.
Step those feet out a little bit wider.
Take a little squat down right here.
Shift that weight side to side lifting up the heel, lift.
Just shifting that body weight, good.
Let's add some arms into this as well, go.
(gentle music)
So a little bend in those knees the whole time.
Keep those legs activated.
Do it, nice work.
Keep it going.
Keep moving right here.
(Jordan breathing heavily)
All right, here's eight, seven, six, five, four, three, two.
All right, we're gonna stay here.
Keep those feet wide,
a little squat right here, half squat position.
We're gonna go toe taps to the back.
Step, step, step, step, good.
(gentle music)
Keep tapping it out right here, go.
(Jordan breathing heavily)
All right, let's count down together from eight, go.
Eight, seven, six, five, four, three, two, one.
Walk it out, good.
Drive those knees up.
Grapevine is next.
You can watch a couple if you're not familiar with this.
Step behind, good.
Cross that leg behind moving side to side right here, go.
Join me when you're ready.
(Jordan breathing heavily)
Good, keep those bodies moving the entire time.
That's the goal.
No matter what your movement looks like.
Good, let's count down here together.
We'll go from eight.
Eight, and seven, good.
Six, here's five, and four,
here's three, and two, last one.
Take it back to the center.
Walk it out right here and step.
All right, we're gonna go back to those kicks
just like we did in the warmup, let's go.
Kick, kick.
Little bigger movement now,
I want you to kick that leg up a little bit higher.
Good, keep it going right here.
Good, all right.
Now you're gonna add a little punch,
opposite arm and leg here.
Punch, punch.
(Jordan breathing heavily)
Good, keep it going.
Punch and kick, all right.
Time to count down together.
Let's go for eight, seven, six, five, four, three, two, one.
Walk it out, all right.
We're getting close here,
a little over halfway through your workout today.
Next step we're gonna go to those knee lifts
just like we did in your warm up.
You're like this.
Lift, lift, lift, lift.
Give you a little feel for this.
Getting those knees up a little bit higher,
we're gonna add some upper body onto this here in a second.
Keep lifting those knees.
Nice job, good.
Lift, lift, all right.
Now we're gonna add a little torso rotation to this
just like this.
Knee...
Or excuse me, elbow towards the knee.
If you can't actually make contact, that's okay.
Just lifting that elbow up, reaching across that body.
Keep it going right here.
Getting those knees up as high as you can.
Let's count down for eight, seven, six,
five, four, three, two, one, walk, walk.
Good, keep walking right here, all right.
Starting on your right leg or whatever leg
we're gonna do four knees back and forth.
Looks like this.
Four, three, two, one, switch.
Four, three, two, one, doubles.
One, two, one, two, one, two, good, one, two.
Again, one, two, one, two, one, two.
Back to fours.
Here's four, three, two, one.
Four, three, two, one.
Again, four, three, two, one.
Last time, four, three, two, one.
Back to doubles here.
Two, one, good.
Back and forth, keep going.
One, two, you got it.
One, two, two and one.
Let's go eight more, just like this.
Here is seven, here is six, here is five,
and four, and three, and two.
You got it, one.
Walk it out right here, nice job.
All right, walking right in place.
We've got a few moves left to get through,
couple more minutes of work.
Good, step it out.
We're gonna go hamstring curls next.
So you're just gonna kick that leg back behind you.
Curl it up, curl, good.
Shifting that weight side to side.
Let's add a bicep curl right here.
(Jordan breathing heavily)
Nice job, keep it going, everybody.
Let's count it down.
Eight, seven, six, five, four, three, two, one.
Walking right here.
Walk it out.
Out and in, out and in, out and in, out and in.
You got it.
And in, out and in.
And singles, here we go.
Press, press, press, press.
You've got it.
Alternating those arms, punch it out right here, let's go.
(Jordan breathing heavily)
All right, let's go back to doubles here.
Out and in, out and in, good.
(Jordan breathing heavily)
We're gonna alternate now.
Chest press, shoulder press in three, two, one, go.
Out and in, up and down, good.
Out and in, up and down.
You got it, good.
(Jordan breathing heavily)
Out and in, up and down.
Two more each direction.
Up and down, and out, in, up and down.
Shake those arms out good.
Keep walking right here.
Step it out, all right.
We're gonna travel a little bit forward and back again.
This time, little sidestep at an angle.
You can watch a few, join when you're ready
in three, in two, one, go.
Step together, step, take it back here,
angle other direction and take it back where you came from.
Step and back, good,
and step and back, good.
Keep it up.
Step and back.
You got it.
Take it forward and back right here, good.
One more each direction.
Take it back again and back, face the front.
Four, three, two, one.
You wanna add a little jog?
Feel free to do that.
Less than a minute of work left here.
Almost done.
Stepping or a little jog to this.
Keep it going.
(Jordan breathing heavily)
Nice work, everybody.
We're gonna go four more here together.
Here's four.
Take it back, good.
Here's three, take it back.
Last two, good work.
And last one, and take it back.
Walk in place, good.
Slowing things down, step it out.
Oh, nice work everybody.
If you have a little more time,
you could definitely
just repeat that whole workout section of things,
just rewind the video to the actual workout part,
not the whole warmup, and you could go through that again.
Otherwise, like I said, great way to just incorporate
quick little movement into your day.
Hopefully you're able to get a good little sweat in,
get your heart rate up
and I hope you have a great rest of your day.
(gentle music)