10-Minute Power Walk

Hey, hey, get healthy, you TV squad. I'm Pam C and we're coming at you with a 10 minute quick and easy cardio session. What that means indoor walking. If you can't make your way outside today, it's cold. Whatever the situation is, you can walk at home in the comfort of your own home. You can also just like wake up and get your body moving. You don't even have to change out of your pajamas. That's how easy this is. All you need is your body weight. If you need water and a towel, we are going to start sweating a little bit in these next 10 minutes. So 10 minutes is all we have time for. We're gonna start with a nice little quick warm up and we'll get right into walking because I want you to get as many steps as you can in 10 minutes. Here we go deep squat down, reach those arms all the way overhead. Inhale, exhale, let it all go deep squat down, reach inhale, exhale right here. We're going to start to walk already. Let's go right foot right foot. There we go. So as we start in this mini little warm up. We're gonna start with the walking your light on your feet. We're gonna start to roll the shoulders back. Good because, you know, when you're walking you actually kind of use your entire body. So let's relax your shoulders, put a smile on and let's have some fun right here. Reverse that circle to the front with the shoulders last time. Right here. Come on, give me one more with those shoulders a little more pep in your step right here. Right. Right. So if you ever lose track of what you're doing, this is your home base right here as you start to mark, walk it out right there. Yes, you can. Are we ready? Are we feeling warm? Let's do it. Squad. Give me four. We're gonna go two steps to the right and 32 steps to the left and two combo it up. Let's go to right to left. It's two right and to left. Can you stay low in those legs right here? But you're using your quads, you're using your hamstrings and we're taking a lo we're going side to side. Let's go do right. Two left. Now. Can we add some arms and get that heart rate up a little higher up up heel now, kick that heel to your glue a little hamstring curl right there. Are we smiling? Are we having fun yet? Right there? One more. Each side. Come on, single, right and left. It's right left. Right. It's a step to right there. Good. Come on, 43, walk it out right here. Walk it all right. So we're gonna go two to the right two to the front. Two to the back to, to the left. We're gonna stay on the right side. Let's try it two to the right two to the right now. Two to the front, two to the back space to front again. We're just changing the direction. Two to the right, two to the left to the back, meet the front again. Come on, move the arms in whatever way feels good for you. Maybe add a little clap. If you're a dancer, add your own flair right there. Come on, walk it and stop it two more. Just like this. We're moving in different planes forward and back. I know last time, last time and then we got to do the other side right here. Staying light on the feet. Keep going 122 to the front to the back, right into that other side. Come on two to the left to the front to, to the back. How we doing? Are we smiling? Are we already starting to drip sweat? You guys all know me unless this is your first time working out with me. I'm like one of the sweatiest trainers. There's a couple of us. So come on last one right here to the side due to the fright, walk it out, go walk back on that. Right. But if you're like holy bananas, I gotta get back on, join me right here. We're gonna do knee lift in. 43, crunch with your abs, knee knee right there. This is a little standing ab, I walk it at the arms overhead. Go. Push, pull when your arms go overhead. That adds a little bit more intensity in that heart rate. If your heart rate's too high, you're back here right there. Come on, you got it. 43. Walk it out. Go. Ok, we're gonna go right into that box step. It's forward, forward, back, back. So kind of like you step to the corners to the front, to the back. 43, forward, forward, back, back, forward, forward, back back right there. That's what we call a box set. I think this brings us back to like cardio stepping days right on the step. If you've ever tried our step workouts, try them out right here. Come on, forward, forward, back back. Now, can you think a little lower on that forward set? Come on. Come on. How about four more left? 12, 4. Come on. Yes, you can sink. Who in those legs? Two, one tap it right, right left. Now, I want you to add that little tricep extension right there. Squeeze, squeeze that tricep right there. Good. Tapping your feet right and left. Can we combo this up? So we have forward, forward, back back and then we've got these little step taps. Can we try it in 432, box sets forward, forward, back, back, one more now. Four taps 4324, back, back, two times. Box up one more. 443. Squeeze that tricep. Let's go. It's all body weight. 43, extend your leg in your arm together. Come on. Are we breathing through our mouth? And her nose? Come on. 43. Let's do it one more time. For part that back. Tap it for 432. Walk it out. Let's go. How are we doing? Roll? This will lose the weight from your ears. We're over halfway. Yes, you can. All right. So make sure you have some space in front of you and behind you, we're going to go forward and back. Four blocks to the front. Four walks to the back. Let's try it for three. Smile. Let's go. It's 12341234, moving forward and back in your space. And remember you don't need a lot of space. Yes, you can. All right, we're gonna head on right here at the front. You're gonna do a knee lift at the back. You're gonna do a task. Knee lift, tap, raise those arms overhead tap, knee lift tap. Guess what? We're gonna have to do the opposite way. So we get that knee lift on both sides on that tap. Can you use your legs and get a little lower? Yes, you can come on two more on this side. Go, that's one, what am I other direction? Go. 123, opposite knee left. We're going right into it. 123, knee left. If you're like, hey, I don't know how to switch directions. Slow it down and find it with your shoulders. Heart rate too high and right here you got it right here and your knees, a mini lunch. Two more. Let's try it. Give me one more right here. All right. Similar. We're going to take it to singles. You're gonna step, step kick, step back kick. Now you start low with that leg. If your hamstrings are feeling ready, you can pick it up a little higher but your hands strings are not ready. Keep it low. Come on right there. Boom. Deliver that kick with your here. Come on. You got four more. Let's go. Three more to switch on the fly. Let go. Pick it. Step it. Now you're noticing maybe you are, maybe you're not up and hand punches using that back, using the upper body just a little bit more. How about four more? Four? Yes, you can three. You need 23. Walk it out my headsets all over the place. Come on, walk it out water towel when you need. Use those arms. They're your second set of legs. Yes, you can. 8765 for that box at 43 forward, forward. Fast, fast go. Yes, you can. Can we add that pattern again to, to the front. Let's try it. One box set two box that no cap it for 432, use that tricep bodyweight tricep right there. Last combo right here. Do it one more time for to back back. Now, hold the triceps right here, hold it, hold it four. Now we tap it to the back in three, two tricep. Lift at the back. Press, press arms are straight. You t me in the back now, keep tension on the back and your triceps. Yes, it's body weight. So there's no extra resistance but you have to create the resistance. Yes, you can. 434 to the side. Let's go for 34 to the back. Four, I straight. 32 s that upper back. 43321 to the back. Can you pin your shoulder blades together? Can you keep those arms lifted a little higher? We're almost there. It's already almost done. 10 minutes. I think I messed that one up right here. Go for 43. Let's finish it one more time for yes, you can. This is good measure for me. 43. We're almost there. All right. Step your feet a little wider. Deep breath in, deep breath out. Ok. Now, 10 minutes of walking. Are you dripping in sweat? Are you happier? Are the endorphins flowing? Start to kind of slow it down. Knee lips don't have to be as high or other arms. Overhead, inhale and exhale one more. Deep, inhale, deep exhale. Stop those feet. Pull one arm across your chest. Hello? 10 minutes quick and easy cardio. You can do it in your pajamas. You can do it anywhere. Anytime, switch arm, relax your shoulders. Good. 10 minutes. We have other 10 minute walking workouts. We have other 10 minute upper body. Total body, body weight, one last stretch with a hamstring. The glutes chin forward your toe pointing straight to the sky. If your hands don't touch the floor, they go to your quad. Maybe your knee, sorry, below your knee, never touching your knee, right. Either on top or on that chin maybe. But and switch, stand up tall. Inhale other foot goes forward, hinge at the hips and your butt back, keep your spine long into the floor. Maybe they go right to the top of your toe, your shin, not on the knee, on top of that quad. And you're gonna slowly roll yourself up one bird right to stand head, neck and shoulders are the last thing to come to the top 10 minutes quick and easy cardio. You guys crushed it. Thanks for joining us. We'll see you next time.