(upbeat music)
- Hi everybody, my name is Jordan.
Thanks for joining me today.
We're gonna be doing a 15 minute real-time.
So I'm gonna be doing it all along with you.
Walk at home workout.
We're gonna cover about a mile in this 15 minutes
if you're kind of keeping up with my pace, all right.
If I'm moving too fast for you at any point,
you can always slow things down,
but I'm gonna try to keep up with the beat of the music
and keep you moving the whole time.
You can start walking with me right away.
We're gonna be doing more than just walking today.
We're gonna do some other additional movements,
but we're gonna always come back to walking in between
these movements to kind of reset yourself
so I can show you that next move.
If something is too advanced,
just know you can always walk in place.
All right, get those arms involved.
We're gonna go into some nice, easy, basic steps first.
So first thing I'm gonna have you do is a side step.
Right here, side step together.
Side to side.
Make sure the entire time you're not
holding your arms stiff.
I want you to just kind of keep them moving.
You're gonna get a little better workout
with getting those arms involved.
Good.
Sidesteps right here, keep it going.
So just warming up some of these basic moves.
Go back to a walk.
We're gonna switch out to kicks now.
Take it out.
Kick, kick,
kick, good.
(Jordan exhaling)
All right, few more right here.
Go ahead and walk it out.
Walk, walk, walk.
Good.
All right, knee lifts up next.
Let's go.
Lift,
lift,
lift, good.
You got it, keep going.
All right, go ahead back to a walk.
We're gonna go through three of those moves one more time.
Just kind of gradually building up that heat in the body
and then we'll pick things up a little bit more, sidesteps.
Good.
Keep it going.
Step it out to the side.
Out together.
Good.
All right, countdown.
Eight, seven, six,
five, four, three,
two, one,
and walk, walk, walk, good.
Kicks in three,
in two,
one, all right, let's go.
Kick.
Kick, try to see if you can kick up a little bit higher now.
Building a little more heat.
Getting nice and warm here, let's go.
And kick
and kick, good.
Let's count down right here.
For eight, seven, six,
five, four,
three, two, one,
and walk, walk, walk, walk, good.
All right, knee lifts
in three, two, one, go.
Lift,
lift,
lift, again, now trying to lift those knees
up a little bit higher.
Moving out of that warm-up phase.
Little higher intensity now.
Short work, it'll be quick,
but I need you to keep it intense
and moving this entire time, good.
Here's eight,
seven,
six,
five,
four,
three,
two,
one, and walk, walk, walk, good.
All right, we're gonna keep those legs moving.
Keep walking in place right here.
Shoulder presses coming up.
Up, down,
up, down, good,
up, down,
up, down, good.
Good, keep going right here.
We're gonna keep pressing,
but I want you to pick up that pace now.
We'll alternate arms.
Up, down,
up, down,
up, down, good.
Good, punching up towards the ceiling.
Keep it going.
All right, we're gonna count down together.
Let's go.
Here's eight,
and seven.
Good, here's six.
And five.
And four.
Three.
Two.
And one.
Good, walking out.
Step, step.
Good, all right.
We're gonna move a little bit now.
We're gonna travel forward for four
and back where you came from for four.
In three, two, one, let's go.
Here's four, three, two, one.
Four, three, two, one, step.
And take it back, good.
Move it forward.
Take it back, good.
Just using that space.
Whatever kind of space you have,
you can always make this move in a little bit bigger too.
If you have a little more room to travel,
you always add a little jog to it
to increase that intensity.
Good, keep going.
Right here.
Do this just a few more times.
Good.
All right.
Last time, take it forward
and take it back.
Walking right here.
Step, step, step.
All right, we're gonna go back to those side steps,
just like we did in your warmup,
but we're gonna add some arms to it.
Sidesteps in three, in two, one, let's go.
Out together,
Out together, good.
All right.
We're gonna add a nice little chest opener here.
Much bigger movement here than in your warm up.
Keep that body moving.
Looking good everybody, let's count down.
Here's eight.
Here's seven.
Here's six.
Good, and five.
And four.
Here's three.
Two.
Last one.
And walk.
All right, toe taps are next.
It's gonna look like this.
Tap, tap, so kind of shifting that body weight side to side.
Good.
Let's keep that body moving right here.
Here's eight.
Here's seven.
And six.
And five.
Here's four.
And three.
And two.
And one.
Walk it out.
Good, all right.
Side steps are next,
but we're gonna double them up this time.
Let's go, out together, out.
Out together, out.
Double sidestep.
Keep it going right here, good.
Keep those arms moving.
All right, time to count down.
Right here.
Let's go for eight.
For seven.
And six.
Five.
Four.
Three.
Two.
Last one.
And walk out right here, good.
Walk, walk, walk.
We're gonna keep those feet moving.
Add arms with some punches straight out in front, good.
Punch, punch, punch, good.
Burning those shoulders out.
Keep those feet moving.
Nice quick pace with those arms, keep going.
All right.
We'll countdown, here's eight.
Seven.
Six.
Five.
Four.
Three.
Two.
One, and walk.
Good, keep breathing.
Hamstring curls coming up next.
Go, lift lift, lift, lift.
Kick it back, good.
We're gonna keep going with those legs,
but we're gonna add some back poles in here,
adding in that upper body.
Good, you got it, keep going everybody.
All right, time to count down.
Here's eight.
And seven.
Here's six.
And five.
Here's four.
And three.
And two.
And one.
And walk, walk, walk in place.
Good, keep walking.
We're gonna go chest presses now.
Hands come by your sides, press it out
and in,
out and in,
out and in, good.
Good, keep pressing.
Doubles right here.
We're gonna pick up the pace and go to single arms.
So kind of like those punches we just did.
Switch it, three, two, one, let's go.
Out in,
out in,
out in, go.
Out in,
out in,
out in.
Punch it out, good.
Out in.
Out, good.
Keep going right here.
Eight.
Seven.
Here's six.
And five.
Here's four.
And three.
Here's two.
And one.
Step, good.
All right, we're going back to knee lifts.
In three, in two, one, go.
Lift, lift, lift, lift, good.
Take those arms up.
Add them in.
Lift, lift, lift, lift, good.
Good, you've got it.
We're gonna go ahead and double these up now.
So right like this,
One, two.
You got it.
One, two.
Two more.
Each side.
Last one,
then we're gonna go four counts each side.
Let's go.
Four.
Three.
Two.
One, and switch.
Four.
Three.
Two.
One, and switch.
Four.
Three.
Two.
One, switch.
Four.
Three.
Two.
One, good.
Four.
Three.
Two.
One, you've got it.
Four.
Three.
Two.
One, last time.
Four.
Three.
Two.
One, last leg, right here.
Two.
One.
Walk it out right in place.
Let's go.
We've got a few more minutes of work.
Next up is the grapevines.
You're gonna be traveling side to side,
so it's out, step behind.
Out, step behind, good.
If this is too complex,
you can just go into sidesteps as well, good.
Keep the body moving.
That's the goal.
That's the idea here.
Nice job everybody, looking good.
Stay here.
All right, you got it.
Good.
Here's eight.
Seven.
Six.
Five.
Four.
Three.
One.
Take it back and walk in place.
Walk, walk, walk, good.
All right, adding in those arms,
we're gonna go chest press, shoulder press.
Three, two, one, go.
Out, in, up, down.
Out, in, up, down, good.
Keep going right here.
Eight.
Seven.
Here's six.
Here's five.
And four.
And three.
And two.
And one.
And rest, good.
Walk, we're going back to high knees
in three, two, one, go.
Lift, lift, lift, lift.
We're gonna add a little single arm, overhead press
in three, two, one, go.
Press, so you're pressing up opposite arm and leg.
Lift, lift, lift, lift, good.
Almost there, you guys.
Hang with me here.
Almost done.
We'll count down, ready, go.
Here's eight.
And seven.
And six.
Here's five.
And four.
And three.
And two.
And one.
Walk it out.
One move left here today.
We're gonna go back to those high knees
in three, two, one, go.
Lift, lift, lift, lift.
All right, we're gonna get those abs involved a little bit.
You're gonna take that knee towards the elbow,
doing just a tiny little torso twist.
Lift and twist, good.
Doesn't need to be a very big movement here.
Try to lift those knees up as high as you're able to, good.
All right, we'll count down together, right here.
For eight.
And seven.
And six.
And five.
Here's four.
And three.
And two.
And one.
Walk it out.
All right.
That is the end of your workout for today.
Thanks so much for joining me today, everybody.