2,000-Step Walking Workout

Hey, hey, Get Healthy U TV squad. I'm Sam Cam and we're coming at you with a 2,000 step walking workout. I've got the lovely Shannon with me, how are you? Hi Sam, I'm doing good. Are you ready?

Excited to be here. We've got the lovely Patty as well. Hi Sam, hi everybody at home, you ready to go? We're ready. A 2,000 step walking workout, what do we say?

Let's just get right into it. Let's do it, let's go. Let's go, right here, you walk it. This is your home base, team. So, 2,000 step walking workout.

It's going to be about 20 minutes, okay, give or take. 'Cause we're having so much fun and we're awesome. Right? Stepping it out right here, relax your shoulders. Okay so, 20 minutes, give or take.

We're walking at about a four mile per hour pace. It's about 15 minute miles, give or take, again. So, a little bit faster at times, a little bit slower. It's all up to you. If you start your watch with us, you might notice at the end you might be a little bit over 2,000 steps, maybe a little bit under, it's A-okay.

Okay? It's an approximation, you do you, lets have some fun today. Yes! All right, so this is your home base. Just walking right here, we've got a little bit of a warmup.

We get the entire body working. And then we're gonna get into it. Love it. Let's do it, let's roll those shoulders up, back and down. Just roll, keep the legs moving.

Big smiles. Right there, one more for shoulders back. Oh, let's go to the front with the shoulders. While we walk today, our entire body is going to be working, right, the core. We're gonna get some arms overhead.

Pump those arms right here. Getting our heart rate up a little bit higher. You do you today. Separate those feet out a little bit wider. Still walking.

Hamstring curls in three, two, one, right here. Kick the heel to the glute. Pull the arms, whoo! Right there. All right, what are we feeling, squad, right here?

Oh, I'm feeling everything. My quads are gone for sure, I know that. Yeah, a little stretch in the front, there we go. Pulling the arms. You walk it in four.

Three. Two. One, walk it. Right there, again, home base. If it's cold outside, raining, snowing.

If you just wanna stay inside today, if you wanna move your body, this is it. Yes. Knee pulls to the front, arms overhead. Pull, pull, right there. Using a little extra core.

Who said we had to do crunches to work the core? Wait a minute. This is it. Standing core right here. Let's go to the side, pull.

Knees a little wider using the obliques. Do we feel that heart rate climbing? Yes, ma'am. Absolutely. A little bit higher, walk it!

Two, one, walk it, there we go. Breathe. Light on your feet, we're gonna feel the back side of our legs today. The calves for sure, for sure. Staying on those toes.

A little wider with your feet. You walk in. For rotations, we'll go to the right first. Let's go, this way. Here we go, ah!

Sounds good. We're not perfect. It's all good. This is real life and we know all of you can help the UTV members love when we're real. This is real, this is real.

It's progress, not perfection, right? Four. Three. Let's walk it right here, walk. We should do like a bloopers reel or something.

Right, we would have quite a few of 'em. We're fun. We have a bloopers workout, right. Right, are we feeling warm? Yes.

Arms go overhead, deep breath in. Let it go. Again. Let it go, last one right here. Deep breath in.

Let all the stresses, worries go away. You're here with us for 20 minutes. Yes! Let's do it, team. All right, so this is our home base.

Let's add on the new move, all right. Let's do it. Are you ready? Step touch right and left. Let's go, step touch, boom.

Do whatever you want right here with your upper body. Okay, throughout class today we're gonna give you some arm variations. If you don't like it, do something else, you do you. Step touch. We're still walking.

A little bit different of a flair, yes? Yes. Give me four more, four. Three. Walk it, two.

One, walk it right here. Feel good? Yep. I love it. Patty's like, "Are we gonna do dancing today?" No dancing.

No dancing. This next one has a little bit of a dance name to it. Right, Shannon? Little bit, little bit. Grapevine to the right and left.

So it's step back, step together. Can we try it? Four more right here, give me four. Three. Two, to the left, let's go.

Grapevine. Do whatever you want with the upper body. You can pull those arms right here. Maybe a little jive. Whatever you want.

Move the body. Let it feel good. Walk it in the center right here, right here, you walk. Cool? Cool.

Yep. Okay, so we've thrown about two different patterns at you. We'll start slow, then we're gonna combo it up 'cause doesn't love a little combo? Step touch right and left. Just stay here.

You got it. Use the core, have fun with it. Give me four. Grapevine. Two.

One, grapevine to the right. Stay with it. Maybe give yourself a little bit of clap right here. Oh, there we go. There we go.

Give yourself a nice little high five because you got it, work it out. Right here, a combo is coming next. So we have two step touches, then we go into that grapevine. Give me four. Two step touches right here.

And two we start in one, step touch. Boom, grapevine. Here we go, step touch, two of 'em. To the right, there we go. There we go, there we go.

Step touch. Stay with it. Are we still smiling? Yes, we are. We're smiling.

Are we having fun? You got it, let's do one more. Each side. Last one, last one. Two step touches right here, you walk it.

Feeling good? Feeling good. Heart rate's coming up. You got it. All right, we've got low-impact jacks.

Using a little bit more upper body in this little set right here. Breathe. We all say low impact. High intensity, yes? Yes.

Here we go, four. Three. Low-impact jacks, let's go. Okay, so you're tapping out side to side. Arms overhead, there we go.

Can you sync one and four? In the glutes, yes. Yes. I can feel your energy behind me. Yeah, girl.

I love it. Four. Three, you punch across your body, two. One, you punch it. Punch, feet are the same.

Love it, bringing a little bit of kickboxing flare in your walking workout because why not? Because we can. Four, you reach to the front overhead. Last one, reach this overhead, you reach. Face is at the front, give us a smile.

Legs are switching side to side, big reaches overhead. Let's reach across the body, here we go, reach, whoo! Just like we did with the punches, you reach, pull. Act like you're grabbing something, pulling it back in heart center. Can we reach the floor?

Let's go, lower. Boom, boom, right there. Okay, so we're still moving our feet. Giving a little bit of effort. Attitude in that upper body.

Four, three, walk it right here, boom. Quads are gripping, yeah? Yeah, legs are burning. Legs are burning, let's go. We're gonna do those same few moves.

We're gonna do lots of 'em and we'll put it all together. Low-impact jacks to start. Here we go, four. Three, take a deep breath. One.

Let's go, jack it. You punch across the body in two. One, punch eight. You got it. There's gonna be eight of everything.

You reach, overhead reach. Roll off your shoulders, four. Across the body, let's go, let's go, reach. Smiles on. To the ground, let's go, let's go, you reach.

Can you bend those knees a little more? Three, two, one, walk it. Oh, yeah. Can we try four of everything? Yep, let's do it, let's do it.

Four of everything. Okay, so we start with that low-impact jack. In three. Two. One, you're on, boom.

Three, two, punches across the body, four of 'em. You reach overhead, let's go. Three, two, across the body, whoo! Boom, then you get low. Low-impact jacks right away.

Four, three, two. Punch it. Overhead reaches. Across the body, let's go, boom, boom. You walk it out, four.

Three. Two. One, yes. Awesome. Aw, yes.

Nice. Sweat's dripping, feeling strong. Roll through the shoulders. Separate those feet. How do we feel?

Good. Okay, do we need to bring a little more pep to our step? Sure. Maybe. Why not?

You do you, there we go. Hamstring curls. Three, two, one, kick it. So you saw these in your warmup. They're coming back right here.

Pull the arms right here. Use that upper body, let's pull a little wider with the arms and pull back. Still doing that hamstring curl. How's the quad? Feeling that stretch?

Oh, yeah? Four. Three. Two. Walk it out right here, boom.

Okay, so those are your hamstring curls. We're gonna travel with those. Okay. What? Tricky.

Tricky, tricky. We've got hamstring curls and we're gonna travel. Separate those feet. Give me four more. Two, hamstring curls.

One, stay right here. Pull. Okay, so what do I mean by traveling? We step forward as we do that hamstring curl. Four of 'em, can we do it?

Four, three, travel to the front. Boom, travel. Right here, stay here for four. Touches to the back, touch, boom. Boom.

Boom. Boom, right here, stay here. Hamstring curls right here. Pull, pull. Right here.

You travel on this next one. Let's do it, give me four. You touch towards the back right away. Touch, touch. Can we travel right away?

Pull, four to the front. You got it, touch back. Let's do it again. Pull, pull. Can you sink a little lower?

Boom. A little bob and weave, whatever you want right here. Pull, pull. Right here. Okay, can we add bigger arms?

Let's do it. To the front, let's go, follow our arms as you kick the butt with that heel. Big arms, big arms with that hamstring curl. Breathe. Let's do two more.

All right. Kick it, boom. Boom. Boom, that's one. Last one, last one.

With these hamstring curls, big arms. Overhead. Boom, walk it. Right here. Oh, nice.

Moving front, back, side to side. We're doing everything today. All right. We're gonna stay walking to the front and the back for this next one. Four walks forward.

Four walks back. In four. Three, four walks to the front, easy peasy. One, two, three, four. Four to the back.

If you don't have a lot of room, make it a little smaller. Yes? Stay in the restraints that you have in your house, yes? Yes. Forward and back.

Let's go, let's go. One more forward and back, walk it right here, walk it. Right into it, easy peasy. Okay, now we're gonna add that grapevine back in. We're gonna go right and left.

Awesome. Let's do it. In four, three, grapevine. Let's go, boom. You got it.

Can we give ourselves that little high five right here? We're doing a good job. We're doing it. Walk it after this next one. Walk it, boom.

Okay, four walks to the front, four walks to the back. Grapevine right and left, can we do it? Let's do it! Let's do it, here we go. In four to the front, three, two, one, four.

One, two, three, to the back. To the right, grapevine, boom. Front, one, you got it. Grapevine, moving in all planes, let's do it again. Grapevine.

Walk it. Right here, walk it, boom. All right. Knee pulls in four. Three.

Two. One, pull the knee up. We also saw this one in our warmup, yes? Yeah, it's coming back. Okay, we're gonna add this to our pattern.

Four walks to the front, four walks to the back. Grapevine and then you give me triples in the center. In four. Three, walk it first. Two, one, walk it, boom.

Okay, four walks to the front, four walks to the back. Four, you got it. Three. Two. One, let's go, four.

To the front, four to the back, grapevine. To the left, right and left, knee pulls. Pull, pull, pull, pull. Give me four. Three.

Two. Walk it right here. All right, that might not have worked out as well as I prayed. It's all good. It's all good, we're still here.

We're still with you. We got it, we're still alive, we got you. Three. Two, widen your feet a little bit wider. Boom, keep walking.

Let's do a little box step, yeah? Everyone's favorite. So it's forward, forward, back, back. Boom. Sink a little low in the legs, in the heels.

How do we feel, ladies? Yes! I love it. Feeling good. I love this box step.

Me too. Patty, I know you are suffering. It's a little dance-y for me, but I got it. She's shaking her hips back there. I'm hanging with it.

Four more. Three, you walk it. Two. One, walk it right here. Boom.

You have to think about when we come back for our walk. Really pulling your knees up, really getting right back into it. Right and that's like you add your own intentions to it. Yes. Right.

Out, out, in, in. You go out, out, in, in. Pump those arms. Now, this one on the out, out, I would love for you to get a little lower. Pull it in.

As Patty said, pick up your knees. For four. Three, you got it. Two. Walk it in the center, walk it.

Okay, so we've got our box step and our, out, out, in, in. Can we do it? Yes. In four, box step. Three.

Two. One, out, out, forward, forward. Give me four of 'em, two more. Out, out, in, in. Go, go, go, out, in, in.

Whoo! Let's do it again. Box step. Forward, back, yes. Right into it, two more.

Out, out, in in. Out, out. In, in, yes you can. Can we just do two of 'em right here? Box step.

One, that's two out, out, in, in right away. Boom. Back to your box step. Out, out. Whoo.

Out, out, in, in, forward, forward. You're doing it, team. Whoo! Out, out in, in. Can we do one of them?

Go, forward, back, out, out, in, in. That's it! Yes. Moving our bodies. We got it.

You got it, so dang strong, boom. One more right here. Out, out, in, in, walk it. All right, we're doing it, we're almost there. We're crushing it.

I'm like truly dripping. If anyone says indoor walking doesn't work, come try this. Oh, it works. Two steps to the right, four. Three.

Two. One. Two steps to the right, two steps to the left. Okay, I always talk about low in the glutes, press through the heels. You got it.

Pumping those arms, right? Pump those arms. Yes, keeps the heart rate up, I love it. Can we single it out on this next one? Right here, singles, boom.

Right there, yes. Feeling strong, feeling awesome. Give me, four, three, two steps to the right. Double it. Two steps to the left, there we go.

Single it out right here. Eight. Seven. Six. Five, you've got it.

Four, three, walk it, two, one, walk it. We're almost there, we're almost there. Awesome. Love it. What do we say we do a few kicks?

I'd love it. Right? To finish it off, we're gonna do some kicks. We start low and more, just kick it. Two, one.

Kick, boom, boom, boom. Right there, if your hamstrings are feeling it, maybe a little higher. Arms in front. Let's add the arms, you push. Push.

Push, right there. You've got it. What do we say about kicks to the side in four? Three. Two, kicks to the side, keep the arms here.

Boom, right here, arms go overhead. We pull down and up in two, one, pull. Down. Down. Oh, right here.

Kick with that aggression, like you mean it. To the back in three, two, one, back. Back, right here. You punch with one arm at a time, let's go. Punch.

Punch. Punch. Let's go, let's go. Last one right here, walk it in four. Three.

You got it, one, walk. Oh, almost there, almost there. Because it wouldn't be a workout without all of us unless there's a tiny little finisher, yes? Yes. Separate those feet.

We're gonna do really quick feet. You just have to move your feet a little faster for 10 seconds. You got it. We can do that. Seconds, for sure.

Three. In two. As fast as you can with those feet, get your hands up right here. So, it's quick football feet. 10, 15 seconds on the clock.

Can you move just a tab bit faster? That's it, that's it, you have five more seconds. Get your hands up, four. Three. Two.

One. Awesome, crushed it. Yeah, that a girl! Awesome work. Everyone at home, 20 minutes.

If you're like, "Hey, 20 minutes flies by." Yes, it does, separate your feet apart. Roll the shoulders up, back down. I feel my entire upper body. Deep squat down. Reach your arms overhead, press 'em down.

Walk your feet together. Bring your right foot to your foot, a little bit of quad stretch. You just do a little bit of quad stretching with those hamstring curls. Yep. If you're feeling it a lot in the entire body, take a few extra minutes to cool yourself down.

Switch feet, left foot comes in your hand. Squeeze your knees together. Tuck that tailbone, squeeze the core. If you would like a little bit more balance challenge, arm reaches overhead. Deep breath in, deep breath out.

So we have 2,000 step walking workout, we have 3,000 step walking workout, and a 5,000 step walking workout. What's next? Maybe a 4,000 step walking workout. Bring your feet together, one last stretch 'cause I know I need it. Deep bend down all the way.

Reach those hands back down. You're gonna walk yourself out to a downward-facing dog position, 'cause hello. Backside of the calves, pedal it out. Side to side. Oh, that feels awesome.

Oh, thank you. What feels good in your body today, team? How does that feel, ladies? Awesome. Feels great.

Both heels press down in the mat. Hang on there for a second. Press your open armpits down to the mat. Really sink your heels down. Take a deep breath in.

Deep breath out, sink a little bit large in those heels. Oh, thank you. Nice job, walk your hands back to your feet. Roll up one vertebrae at a time. Head, neck, and shoulders are the last to come to the top.

All right, team, if you need a little bit of extra stretching, we do have 10 minutes, we got some yogas, take 'em. 20 minutes goes by so fast when you have great friends with you. Awesome work, 2,000 steps done. Thanks for joining us. Come again and join us next time.

Yes. Bye, bye.