(gentle music)
- Hi everybody, my name is Jordan.
Thanks for joining me today.
We're gonna be doing a one-mile abs, buns, and thighs
walking at home workout today.
If you haven't already started, join me.
I want you to walk right away.
So we're using this as your warmup.
We're gonna be doing lots of other moves to target,
as I said, your abs,
so those core muscles, your buns,
so your backside, and then also your thigh.
So everywhere from here to here, essentially, all right?
So I'm gonna talk today about bracing your core.
And when I say bracing your core,
I'm not talking about sucking your belly in, all right?
But instead, just engaging in, tightening it up, okay?
So imagine if somebody was gonna come up to you,
punch you in the stomach, you're gonna squeeze.
You're not gonna suck your belly in.
You're gonna squeeze and brace it.
So that's what I mean when I say brace your core.
So I'm gonna have you focus on that
during the whole workout today
so we can get a nice core workout while we're walking.
All right, so we're just walking in place here
getting some heat building up in that body.
And as I mentioned,
we're gonna be walking for about a mile today.
So it'll be a nice quick one for you.
All right, we're gonna warm up those arms a little bit.
Let's take those fingertips to the shoulders.
Press up and down.
Press it up and down.
Keep those legs moving as you just get a little motion
in those shoulders.
Good, up and down.
(upbeat music)
Extend those arms up as high as you can and down.
Good.
We're gonna do four more together.
Press it up and down.
Here's three and down, two, down, one.
All right, shake those arms out
feeling all nice and warm.
We're gonna take some side steps now.
Take it out together, out together, out together,
warming up through the sides of those legs,
getting a little lateral movement in here.
Nice and easy.
All right, let's go.
Eight more here.
Ready and go.
Let's count out.
Eight, seven, six, five,
four, three, two, one.
Walk it out again.
We're gonna take some kicks straight out in front of you.
Ready? Go.
Kick, kick, kick, and kick.
Good.
Bracing and engaging that core the entire time
and kick, kick.
Good, let's count down here for eight, seven, six,
five, four, three, two, one.
Walk it out.
Fingertips to those shoulders once again.
Let's press it, up and down.
And then out, back in, up, down,
out, and in, up, down, out, and in.
Good.
Let's go four more.
Four.
You're still four.
Let's go three more each direction.
Last two.
And let's do one more each way.
Good, walk that out.
Shake those arms out.
Let's take some sidesteps once again.
(upbeat music)
Let's take these just a little bit bigger now
covering a little bit more space,
getting a little bit more warmed up.
Let's go ahead and add some arms to this.
Reach it out, pull it back in together.
Big steps right here.
Hopefully we're getting nice and warm.
Let's count it down for eight, seven, six,
five, four, three, two, one.
Good, walk it out in the center.
We're gonna take it into some kicks
and then we're gonna get that body moving a little bit more,
a little higher intensity.
You're gonna kick that leg straight out in front of you.
As we're kicking here, kick that leg up a little bit higher
than you did the first time.
And now I want you to add just some presses right out
in front of you.
Press, press, press, press.
Good.
Bracing that core nice and strong.
Here's eight, seven, six, five, four,
three, two, one.
Walk it out.
All right, perfect.
So now we're gonna keep marching here,
but I want you to take those feet just a little bit wider.
We're gonna be adding in a little bit of squatting here
as we continue to march.
All right, let's go down together for four, three, two, one.
Hold up.
Two, three, four, take it down.
Two, three, four,
and up two, three, four.
Keep going with this lowering down nice and slow.
Take it up.
Two, three, four, good.
Down, two, three, four.
And up, two.
We're gonna pick up that speed now, down and up,
down and up, down and up, down and up.
Here's four and three
and two and one.
Walk it out, good.
All right, now we're gonna take some knew lifts.
This is gonna be a little bit more of a core exercise here.
So you're gonna drive that knee straight up, up, up.
All right, so we're getting this down.
We're gonna continue with these knee lifts,
but we're gonna go ahead and add onto this.
I want you to take those hands behind your head.
Keep lifting those knees,
but we're gonna add a little torso twist.
So opposite, elbow towards the knee.
Be careful not to crank that whole body down.
You're still standing up nice and tall here.
Just getting a little extra core activation.
Let's count down, here's eight, seven, six,
five, four, three, two, one.
Time to walk it out once again.
Get those arms involved.
Keep that heart rate up.
All right, we're gonna take sidestep
just like we did in the warmups.
So it's out.
Keep going with these sidesteps,
but sink down a little bit more, little half squat position,
little tension in those legs.
We're gonna keep going with these sidesteps.
Keep that squat going,
but now we're gonna tap it toe behind.
If this is too fast for you,
know that you can always go at your own pace
and slow things down a little bit.
We're gonna go ahead and count down together in three, two.
All right, let's do eight more.
Make it big.
Eight, seven, six, five,
four, three, two, one.
Time to walk it out once again,
standing up nice and tall, core is brace.
We're gonna go double sidesteps now.
Ready, and go.
Out together, out together.
We're gonna keep it going there.
All right, once you've got this down,
we're gonna add on to this a little bit
only when you're ready.
So we're gonna add a little crossover kick like this
and cross it over.
Kick it, engaging more of those inner thighs
now on this one.
Let's count it down.
How about we go eight more?
Let's get seven more in right here and last six.
Good.
Here's five, last four, and three.
All right, last two.
And this is it right here.
One, bring it back to the center.
Let's go ahead.
Walk it out right here.
All right, we're gonna keep marching,
but let's take those feet a little bit wider again.
Let's add in those slow squats.
So down, two, three, four,
and up, two, three, four, keep it slow.
Two, three, four, and up.
Keep squatting right here.
Three, four, take it down.
Two, three, four, and up slow.
Two, three, four, good.
Down, two, three, four, and up.
Two, three, four.
Try to keep those arms moving with it
and take it up.
Two, three, four.
Last time, down, two, three, four,
and up, two, three, four.
Eight quick, ready, and go.
Take it down and up, down and up,
down and up.
Good, let's go four more.
Here's four and three,
last two, and one.
Walk it out once again.
High knees, drive them up.
Keep that intensity up, nice and high.
Let's add some light lifts, or knee lifts in here, and go.
Up, up.
Let's get that core a little bit more involved.
Take those hands up.
Twist, twist, twist, twist. (panting)
Good.
Eight, seven, six, five,
four, three, two, one.
Time to walk it out once again.
All right, now we're gonna go into a toe tap
right out to your side.
So tap it out, in, out, in.
All right, so once you've got this down
and feel comfortable here,
now we're gonna add more of a side leg lift motion.
All right, you can always come back to this
if this gets to be too much at any point.
So you're gonna take it out, down, out, down,
out, down, out, doubles here.
Up, down, up, down.
Switch, up, down, up, down.
Two slow.
Other side and then we're gonna pick it up right here.
Ready, and go.
Eight, seven, six, five, four,
three, two, one.
Walk it out.
Good, hopefully to activate it here
along the sides of those legs.
Now we're gonna tap those toes to the back,
so straight back.
All right, so we've got those singles down.
Now we're gonna go ahead and double things up.
So double, tap, double, tap.
Good, double, tap it out.
Tap to the back.
All right, two more doubles each side.
Last time.
Remember, we're gonna do eight quick together.
Up, up, up, up.
Good, four, three, two, one,
and walk it out once again.
All right, nice job everybody.
Stick with me here.
We've got just a few minutes of work left.
We need to take those feet nice and wide now.
We're gonna get those squats going again.
So down, two, three, four,
and up two, three, four.
Take it down, two, three, four,
and up, two, three, four.
Take it down for two, three, four,
and up, two, three, four.
Two more slow.
Two, three, four.
Take it up.
Two, three, four.
Good, down one more time.
And then we're gonna pick up that pace.
Up, two, three.
Down and up, down and up.
Five more, five and up, four and up,
three and up,
two and up, last one and up.
Go ahead walk it out once again.
All right, now we're gonna take
a straight leg lift out to the front, to the side,
and to the back.
All right, so front, side,
back, walk, walk, walk.
Switch sides.
Front, side, back.
Walk it out.
We're gonna go doubles, other leg up,
up to this side, out and out to the back,
back, and back.
Walk it out, switching legs, ready?
Let's go with doubles here.
Lift, lift.
Side, lift, lift.
To the back.
Lift and lift.
Walk it out, good.
All right, we're gonna go back to singles here.
Ready? Other leg.
Lift, side, back.
Repeat.
Front, side.
Good, and back.
Double it up.
Front, front, side, side, back.
One more time.
Front, front, side, side, and back, back.
Walk it out right here.
We're gonna switch legs.
Singles here now on this side.
Ready and go.
Front, side, kick it back.
Repeat, front, side.
Kick it back.
Let's double it up quick, quick,
side, side, back, back, front,
front, side, side, back.
Perfect, let's walk that out once again.
A little balance challenge for you there.
Let's take those feet nice and wide,
squats down, down.
Two, three, four, and up.
Two, three, four, take it down.
Two, three, four, and up.
Keep those arms going.
Three, four, take it down.
Two, three, four, and up.
Two, three, four.
One more time.
Two, three, four, and up.
Two, three.
Make them quick.
Down and up, down and up, down and up.
You got it, down and up.
Four more, four, three,
two, and one.
Good, walk it out.
Get those arms going.
Let's take those knee lifts one last time.
Drive it up, up.
Core is braced.
Up, up, up.
You got it.
Let's take those hands behind your head.
We're gonna add that torso twist now up,
twisting across your body.
Let's count down together.
Here's eight, seven, six, five,
four, three, two.
Time to walk it out and cool down.
All right, it's bringing that heart rate down slowly.
I'm gonna just hang out with you here for about 30 seconds,
but please know that if you need a little bit longer
to cool down after that one,
take as much time as you need to
if you have some time to stick around where you're at
and do some stretching.
Now that you're nice and warm,
now is a perfect time to do that.
Let's take a deep breath in together.
Reach it up, exhale.
Lower it down.
Again, inhale.
Reach it up, exhale. (exhales loudly)
Lower it down one more time together.
Deep breath in.
All right, exhale all that air out. (exhales)
All right, and that's it.
Thanks for joining me, everybody.
Have a great day.
(upbeat music)