- The indoor walking weight loss workout is back
due to high demand and I couldn't be happier
to film another fun routine.
I love walking almost every day,
it's a great way to increase your steps
but also a great low impact cardio workout.
As I welcome you into the second week of 2020,
I wanna invite you to become a member
of the unique app Pink Dragon.
We've designed this app to help transform your body
in the shortest amount of time.
With workouts that are 15 minutes or less.
This app is unique and we've been working on it
for a while to make it as simple and effective
as possible for you to achieve your goals.
This is more than just workouts and recipes.
Pink Dragon offers you tips and tricks
every single week with mindset audio work.
Where I share with you my most valuable insights
secrets and tips to being consistent.
So let's start 2020 off with the right program
and app for you.
For more information to become a member,
click on the link below.
(upbeat music)
Okay guys welcome to your indoor walking weight loss
workout, we're going to be doing walking for one minute
and then one minute of toning exercises.
So let's get into position
and let's just start walking on the spot here guys.
Make sure that you're keeping that core engaged,
you're moving the arms and just lift those feet.
I like to try and lift my knees quite high
just to engage my core and get the blood pumping
around my whole body.
♪ And my crime is being too good for you ♪
♪ I'm too good to you ♪
- [Holly] That's it guys keep going,
if you wanna move around the room like I'm doing,
I find that makes it more interesting.
(upbeat music)
You can move backwards like I'm doing,
that makes it fun.
♪ I'm too good to you ♪
- [Holly] Amazing guys, let's go into the first move,
so all you're gonna do is kick the leg to the front,
to the side and to the back.
♪ Lock me up ♪
- [Holly] So gonna do 30 seconds per leg,
make sure that you've got that toe pointed
as it comes up and flex it as it comes back
towards the other foot.
♪ My crime is being too good to you ♪
- [Holly] If you need to hold on to anything to balance,
it's absolutely fine.
Other side now guys, so that's the other leg.
♪ I'm too good to you ♪
- [Holly] Up to the side, and to the back, fantastic.
♪ I'm too good to you ♪
- [Holly] So guys let's go back to that walking.
Let's get the arms moving, move around the room,
bring those feet off the floor.
(upbeat music)
Guys keep going, move those arms,
keep that core engaged.
♪ It won't go away ♪
♪ I've got that feeling rushin ♪
- [Holly] So lift those feet up.
♪ It is here just stay ♪
♪ It's like you, my personal illuminate ♪
♪ I know that, some much shade that I am just a bad girl ♪
- [Holly] Okay so let's go into the next toning movement.
All you're gonna do is move your arms to the side
and you're gonna step out into a squat like position.
Just gonna alternate between each side,
side step out, in, step out, in.
Great work guys make sure you get those arms moving.
♪ I can be good or be naughty ♪
♪ Because there ain't nobody love you like I do ♪
♪ Like I do ♪
(upbeat music)
- [Holly] And let's go back into the walking guys
so let's bring those knees up.
Let's move around the room.
That's it, keep going.
Make sure that you're inhaling and exhaling
as you are moving.
♪ From here on. ♪
- [Holly] So keep that core engaged,
suck that navel in.
I'm gonna walk around in a circle.
♪ I've got you, welcome you into my world ♪
♪ I know that some may say that I am just ♪
- [Holly] That's it guys, move back.
If you wanna pick up the pace,
you're absolutely welcome to do so.
♪ I'm not gonna bite ♪
♪ I've got my hands on your body ♪
♪ So tell me what you want me to do ♪
♪ I can be good or be naughty ♪
- [Holly] That's it, let's swing those arms
back and forth.
♪ Nobody love you like I, like I do ♪
- [Holly] Excellent work, let's go into the next move guys.
All you're gonna do is push your leg back
and get those arms to move at the same time.
It's gonna help tone the back of them
and the step backs gonna help to lean out those legs
and tone those glutes.
So 30 seconds per leg,
step back and in, back in.
Make sure that you're squeezing your bum as you go back.
Keep that core engaged while you're doing this.
Other leg now guys, in and back.
In and back, great work.
(upbeat music)
Remember to breathe.
That's it keep smiling through it
you're doing so well.
Excellent let's go back to walking guys,
get that heart rate up.
Let's try and pick up the pace
a little bit more now.
That's it really bring those legs up.
Try and bring those knees as high as you can,
let's try and engage the lower abs.
(upbeat music)
Let's go into the next toning move guys,
we're gonna do inch worms.
So you're gonna come back into a plank position,
walk back slowly, stand up and squeeze.
So go at your own pace with this one guys,
if for any reason you can't go into a full plank position
just come down onto your knees as you come down.
Hold it and then walk back nice and slow.
Here's from the side guys,
so walk down, hold, walk back, squeeze great work.
(upbeat music)
Come back up and straight into the walking guys.
(upbeat music)
Keep smiling.
More than halfway through now.
That's it, make sure to get those arms involved,
we wanna move them up and down.
Let's switch it up a bit,
let's do some lateral walks,
switch up the pace a little bit.
That's it, walk from side to side.
(upbeat music)
Move forward and back.
Let's come down on the floor now
to target those abs and we're gonna in out abs.
So what you're gonna do is you're gonna bring
the knees to the chest, crunch in
and then let your legs go straight out.
So let's exhale when you come in to the crunch,
inhale as you let your legs go back out.
Keep those toes nice and pointed and that core engaged
and sucked in.
So bring it in and then out.
Nice and controlled this move,
you don't need to go through this
with a lot of speed just make sure that the quality
of each rep is as best as you can do.
Bring that leg in and out.
(upbeat music)
Let's stand back up and let's go into those walking.
So one minute again of this.
(upbeat music)
Make sure you're lifting those legs off of the floor.
Remember if you wanna pick up the pace here, do so.
That's it, really bring those knees up,
if you want let's bring that core in.
(upbeat music)
Excellent job, let's go onto the floor now.
We're gonna do a move that's gonna target
quite a lot so you're gonna be on all fours
facing the front
and all you're gonna do is drive that elbow and knee
to come as close together as possible.
So this is gonna help to work the obliques,
legs and shoulders.
Make sure to exhale when you bring that elbow
to the knee and kick it back out again.
In and out, so we're gonna do 30 seconds per side.
Switch sides straight away guys
so arm up, crunch in, exhale,
inhale as you go out.
(upbeat music)
That's it keep pushing through, hold that balance.
Straight back up into the walking movement again guys.
Keep that core engaged remember to breathe in and out.
(upbeat music)
♪ I see a scar with a ring ♪
♪ You call I'm a runner ♪
♪ I see you training on too fast ♪
♪ But I'm not leaving ♪
♪ Around around around and you cannot see ♪
♪ I'll be right behind you ♪
♪ You look so beautiful again ♪
♪ Now the game is changing ♪
♪ Suddenly some time ♪
- [Holly] Excellent job let's take it to the floor guys,
now we're gonna work on abs even more.
So what we're gonna do is we're gonna do a sit up
into Russian twists.
So come down, lift yourself up,
and then twist, twist, twist and twist
and then come back down again.
So that's one sit up and four Russian twists.
(upbeat music)
Make sure that you're exhaling as you come up.
(upbeat music)
♪ I'm back to speed learning this is something ♪
♪ Someday I would dare to ♪
- [Holly] So keep pushing through guys.
And let's go straight back into those walking movements.
This is your final set so really give it your all here.
Let's bring those knees up,
let's go as quick as we can.
♪ Just like I'm a stranger ♪
♪ Trying to let you go ♪
- [Holly] So keep marching those feet guys back and forth.
(upbeat music)
That's it keep going.
Excellent job and now let's finish with a final exercise
targeting those glutes.
So I want you to go do some simple bridges.
So all you need to do is lift your pelvis off of the floor,
squeeze those glutes and the top
and bring it down nice and slow.
(upbeat music)
Make sure you're really giving your all here,
this is the last exercise you're gonna do today.
And squeeze and down, great job guys.
(upbeat music)
And that is it guys, well done.
Make sure to give yourself a nice stretch.
So hopefully you all enjoyed this indoor walking workout
for weight loss at home today.
If you did then make sure to hit the subscribe button
by clicking on the button below.
And remember to check out the link below
in the description box to become a member
of Pink Dragon today.
Now I wanna turn it over to you.
Which element did you guys prefer the most,
the walking or the toning?
Let me know in the comments below.