Boosted Fitness Walk

Hey, hey, get healthy U TV squad. I'm Sam. Cam. And we're coming at you with 30 minutes of indoor power walking. I've got the lovely patty with me.

Hello? Are you ready to go? I'm ready to go and we got the lovely Shannon. Hey, I mean, I don't know, we're super excited about this. I don't know, 30 minutes indoor power walking.

It's kind of quick, but like we're gonna keep it, we're just gonna keep moving the whole time. So when in doubt, walk it out and that's what we're gonna do. So we're gonna start with a nice little warm up. He come out to your shoulder with a part T squat count and reach his arms all the way over head because you know, when you walk, your entire body is working there one more. Go ahead.

Roll the shoulders to the back. We are gonna use our upper body a little bit today. So I want your shoulders nice and loose. Yes. Start to swim it back, right arm and then left arm from head to toe.

We're gonna be working today. Love that we're gonna stay on the balls of our feet too. OK, and roll the shoulders to the front, both shoulders at the same time. Nice quick, little warm up. So if you need a little bit more of a warm up today, maybe hit pause right and find like a 10 minute mobility right arm forward, left arm, forward, limit it to the fri.

Right. There are gonna be two more each side. One, two. All right. Are we ready?

Oh, yes, we all start with our war. Sweet. Right. Foot short and sweet. Right.

So this is still part of our warm up, right? We're starting to get the body moving. Your arms are nice and right by your side, right? So I do set my watch to indoor power walking. Indoor walking.

We'll see how far we get and remember it's not perfect. So everybody is different, everybody is different. We can all ask each other at the very end. Right. How far did we go?

All right. So when in doubt, walk it out, if you're like, I don't like the patterns she's doing today. Just move your feet right here. Now you choose how high you pick up those feet. They can be super low, right?

They can be a little bit higher right here. I am steps. You got it. All right. So this is where we're always gonna come back to, I'm gonna throw some patterns at you, but we'll always come back here.

Yes. Yes. How are we doing? Doing good. Great.

All right. Pump those arms, relax your shoulders down. Are we ready? We're ready, Bob and weave looks like that, Bob and weave right here. Good arms are in guard.

So if you're a kick boxing fan, patty, I know you are. Arms are in guard. Now, reach across the body. Reach, reach right there. So now we're putting in the upper body, our feet are moving.

Who you got it? Breathe. Now, let's do a nice side body stretch. Let's go. Side body reach overhead.

You got it light on the feet right there. 432. Walk it out. Let's go right leg. Love it.

We're back, we're back, we're back, we're back to home base, right? We're feeling good light on the feet, relax the shoulders. All right back to that five of the weed. Let's go. Boom right there.

You got it. Reach across the body. Go reach, reach overhead time by stretch. Go. Who patting those arms really cranks it up, right?

So if you're like, hey, your heart rate is getting too high. Bring the hands back to heart center. How about four more? Four, three, walk it out. One, let's go walk it.

There we go. All right. So we're right here. We're gonna go in, in, out, out with your feet. So we're gonna get a little wider with our feet.

It's in and out out. 321, let's go in, in, out, out. So you use your legs on the out you should feel the glutes start to engage. Come on right there. Move those arms.

You've got it. Get a little lower if you want. Right. Little level change. You got it in, in, out out, you got it.

Pop those arms. Use your glutes. Four more, three more two. That's your walking. Let's go.

Let's go walk it. We're gonna let the knee here here, arms are right in front of your chest. Knee comes up. Now we're using the core right there. Exhale your hair.

Let's go. Oh Yes. Now you can stay here or you can add the arms. We're gonna go overhead and pull down. Looks like this.

Pull, pull, pull and we're still walking. Yes, we got it. Abs are working right. You got it standing core here. I love that.

This is walking with a little bit of indoor core. Standing, walk it out, let's go walk it. We're gonna go back to that in and out out and then we're gonna add the knee pulls. Love it. Can we try it?

You do it? It might not be perfect. You just gotta put in the work here. We go in in, out out. Let go.

Give me two more. Last one. Need come in, pull, pull 43 in in out out. Let's go in in out out two more. Last one right here.

Pull, pull, keep your arms out in front if you'd prefer if your heart rate is getting too high in, in, out, out. Let's go. Can you get a little lower? Stay here. Say again, stay here, stay here.

We've got this. Come on team. Oh, now, stay wide, stay wide. You got to stay a little bit lower in those legs. Bob and weave.

Let's go. Boom right there. How are we doing? What? I reach it?

Heart rate's up. Yes, ma'am. We feel good. Yes, we do. Overhead side body stretch.

Let's go. Let's go free. 43. Walk it out right here. All right.

First couple sets of like combinations. Right. Got it. Drive, drive light on your feet. By the end of these 30 minutes, you'll probably feel the backside of your calves a little bit.

Right. Yeah, absolutely. All right. We're gonna move right and left. We're gonna go 123, tap to the right.

123, tap to left. Oh my goodness. 43. Starting with that right foot. It's right left.

Right. Tap, left, right left. Tap. There it is. So it's 123 t who you got it right there.

Use those arms a little fast, little fast, little booty. Right on. I know everyone always says you put a little dancer flare into it. It's the only way I know how to move. That's right.

Right. Right there. Tap. It's 123. Tap it.

All right. We add on. We sure can. It's forward, forward, back, back box that oh yes, forward, forward, back that. So you're stepping up to the corners and then pulling it back into the center, right, left, right left, right there.

And you think a little lower on that forward, forward. Yes, you can. Come on. You look good. See, I'm old school.

I call this the V step B step. Yes, same thing. Right. So when we throw around these terms, you're like, what are they talking about? It's all the same, it's all the same movement, generational.

Right. Right. There we go. More and more. Three more.

We're gonna do the lateral movement, right and left is 123123. Do it again. V step. Let's go two more now to the right. Go 123.

Tap it. Do it again to the right V step or box up, go back back. Keeps me thinking to the right. Let's go. It's 123 t you got it.

Be up, be set. Let's add it. Now. I didn't even know what it is. We got the cutting it in half, one right, one left.

Now be step two times only. You got it right in left. Let's go. Oh my goodness. Yes.

Two times for a backpack. Let's go. Boom. Can we do it one more time? Yes.

Boom. Right there. Walk it out right here. How are we doing? Doing good.

Are we having any fun yet? Fun? Your shoulders. Water towel on the fly today, right? So when you need water when you need white, white sweat out of your eyes, feel free to do.

So we're just gonna keep moving. Yeah. Don't wait for us. Don't need water. Keep walk this all.

3 ft. Seven. You got it. Six. We're gonna do some low impact jack just to start four.

So you're gonna tap your feet right and left arms go overhead. Low impact jack right here. Boom, boom, right there. Ok. So low impact feels good on the joints.

It's good. Heart rate still stays up there. Arms go overhead right there. Tap tap hip to head with that range of motion. Oh, come on, you've got it.

43. Walk it out. Go. All right. Can we go back to that in and out out before we add on any more patterns today?

What is dripping? Oh If anyone has ever said indoor walking is not hard, they need to come and do this right. Right in this workout. The other walking ones in it. Let's go right there.

Like if you think you're not gonna go get a good workout and try these indoor walking workouts, man. Oh, you've got it. Four more three. We bob and weave two right here. Say wide boom right there.

43 reach across that body go boom, side, body stretch. Come on. Heart rate stays up there because we're using our upper body. Yes. And those arms walk it out go.

Can we do the 123 to the right. Yes, two times. Let's go. Do it again. Do it again.

Are we still smiling? We are forward, forward, back back. Let's go. Few more to the right 8123. I love that.

Clap patty again. V set by set. Let's go. Who you do? Go?

OK. On this next one, we're gonna cut it in half one right, one left to the price to the right. Let's go or we're back down. Yes. Walk it out right here guys.

We feel good. We got it. Yeah, you gotta keep those arms going right. You do the first thing I started the most. My I feel like lights are coming down.

You gotta get out there. We gotta keep getting in it and we always talk about attitude and effort, right? You put into it. So you press play today, we're with you, but we're not there like helping you out making that range of motion a little bit bigger or smaller, right? Depending on what you need.

And if you feel yourself kind of like pick yourself back up, get up there, relax those shoulders, pump those arms. All right. We feel good. We feel great. We're gonna walk to the corner.

So again, you don't need a lot of space. We're just trying to kind of move at a diagonal and it's 123, tap on more, but I just messed up my feet. You can go. There we go. There we go.

So we're gonna walk to the corner, you're gonna walk back to that same corner and then go to the other side. Should we try it? Yes. Three. Start with that.

Right? Like two, one, let's go. Corner 123. Tap it now to the left. I feel like we got a clap or something.

Who we can do that, right? Like who to the left keeps our hands busy. You got it. Yes. Right there to the corner.

You got it. Boom, right there. Now we're trying to stay on camera. We got a corner. We got a lot going on here.

Like wait, stay there, wait a minute. The front to the front. Let's go. Three back. Stay in the front.

You got it to the back to the back. I like the flap. I do Milky. Walk it out in the center. Golf.

Yes. I mean, you're just moving around in your g right and those feet moving, it would cover some real estate. Cut it all around knees to the front. Let's go. Knees drive.

Squeeze your abs. Keep it nice and tight. Remember what do you do with those arms? Heart rate's too high. They stay here.

Boom. Lift the knee still to the chest. Exhale, exhale. Come on 43. Walk it out.

Let go. All right. Now we're gonna do some heel taps to the front. We're just gonna start with the feet. Tap the heels.

You go heel heel now pop those arms. That's the movement with the lower body heels, heels dig right there. Now we're gonna add a bicep curl, curl, curl, create your own resistance with that upper body. No, we're not holding on to dumbbells because it's a little too quick. Right.

Right. But squeeze that muscle on the front side of your arm. Go, go in, squeeze it, squeeze that y 876 of those low impact jacks are coming back the side. Let's go right left. OK.

So we just worked the front. We tapped our heels to the front. Now we're going to the side of our bodies. How's it going? Good.

You got this. You got it. Love it right there. Breathe. We're feeling good.

All right, we're gonna do eight of each. We go eight to the front. Eight jacks to the side. Should we try it? Let's do it.

Yeah. 32, the front, let's go 87. You got it. Low impact jacks for eight. Yes, you can come on eight.

Breathe. 43 bicep curl heels to the front. Let's go. Got it. You've got this.

What? Jack it out. All right now, can we cut it into fours or we can come on fours. Let's go 432, 43 up, go to the front and get it four to the side. Two.

Can we try it? Do it? Do it? Go out mine in the game. You got it.

Two of each 22. Boom. Boom right there. Heart rate. Still.

Always up there. We're climbing. What? Oh, yes, we did it. All right.

We have the front side. What did we miss back the back? We gotta go back. All right, we gotta go back. So we did bicep to the front.

Now, we got a little tricep kickbacks with the extension and we're gonna tap our feet to the back. We're gonna start with the feet wide. The upper body 321, tap, tap, tap, tap hips are squared cabin. Now get those elbows up there and extend when your tablet. So extend brush.

Yes, those shoulders away from your ears. Yes, ma'am. And it's not like a flailing you girls keep going. We're not just like flailing these arms back here, right? We're pressing crush, crush.

You got it flex those, those 43 to the front bicep curl for eight. We're setting on right away. Yes. Let's go. Let's do it to the side for eight.

Let's go. Now add the tricep kick back to the back. Let's go. Tap, press tap, press one more time with the eights eight. That means we're going down.

I think she just prepped us. Can I just get your mind in the game? We got countdown. She's testing our memory. What comes after eight, practice it back?

Let's go eight. All right. How many should we do? We got four, let's do 44. Shannon was gonna say like five.

I was gonna say a different number. I'm like it's not a perfect number four to the French. Go squeeze, make it tight, make it throw intention behind your movement. It 41 more time. Let's go.

Let's go. Patty. What's next? Ah, two and two. Right.

Yes. Finish it. 22. Let's go. Let's go.

Two to make it strong. Be proud. Press, press forward. Keep it moving. Let's go.

Woo, we got it side, press, press forward. You got it one more set because you can come on. Yes, we can to the back. Walk it out. We countdown.

Good. Countdown. Love it. Shannon wanted to go eat something. 65, drag it out.

Walk it wide just so wide. A little wider with those feet. You got it. Hamstring curls. Keep that heel towards your glutes.

Who? Now again, you can be a little more intentional with your movement. Can you pull your arms back using that upper body? Giving you a little bit bigger range of motion? We're gonna change the arms back, squeezes elbows go wide.

Who you've got this? And if it's too much for the arms, just bring them down up, chill out for a few seconds, chill out and then get ready to join back in. Sneeze to the front. Let's go. Sneeze, sneeze pull, crunch.

You got it. Mhm Real lactose shoulders. Wt hamstring curl go right there. Bob and weave right here right here. Right here.

You've got it. Four more. Four, three. Keep those like wine and walk it out. Walk it, let's at least start to bring those beetle in a little closer together.

Can we walk to the front and the back? We can a 43123. Let's go. 123. There it is.

Yeah, I was ready. Don't forget about that. Clap. Self love. Give yourself a pat on the back.

W because you're doing it for more. Let's go. Mhm Keep it tight. Keep it right. Sometimes we welcome.

That might be my favorite. Here we are. I know I think you're the queen of R 123 to the right and 123 to the left to try it in I get to the right to the last now, forward, forward, back, back, go. Oh I thought we were going all the way up. Sorry, I was excited for a second there got really excited.

Right? 123. I was just thinking about having shirts made with that. We could have a lot of shirts made for members. Probably know more of our saying than we even do, right.

Those are. Yeah, I mean they're like we've said how many sayings? They probably press pause and write it down, pour it back back. Feel like Patty said this. Walk it out right here.

Alright. So similar. But we're gonna go two steps to the right. Two sets to the left. We've definitely done this one before I'm gonna switch it up with the arms a little later though.

Who are we ready to do it? Are we still smiling? We've lost it. Bring it back. Come on 432 sets to the right.

Let's go. 1212. Now, I think it's one of my favorite things that Chris says because I'm like, I don't even know. Do they even have bleachers anymore? But imagine you're on a set of bleachers?

Yeah. And you're gonna just wipe off all the rain that was on those bleachers. So a little lower. Right. Do they have bleachers anymore?

I feel like they're all individual chairs. The little chairs. That's true. Right. Maybe they do.

I don't get out much like small. They do. Right. Right. I feel like they all have the individual chairs.

Singles, let's go, singles, singles. Now I'm asking you to get a little lower in those legs right here because in a minute we're gonna do the same legs. So we're gonna stand up straight and you don't have to be so low in those legs. So in other words, we're here for a minute. Not literally.

Ok. Ok. Two steps to the right. Lift your chest. 12 because I'm gonna add arms.

Ok. Yep. Pull it over headed. 1212120 my goodness. So this is pattern number one.

When we go to the right, your arms go overhead when we go to the left. We're gonna switch it up, back to it though. I promise they're like you're throwing things that way to the front. Push, pull, push, pull right there. Ok.

So this is what you're gonna do when we go to the left. All right. When we go to the right, those arms go over head. Ok. Got it.

Got it. Not yet. We're switching music here. All right. Here we go to the right arm.

Go overhead. Let's go. It's 123 to the front and pulse and back there at it. Team. How are we doing, Patty?

Good. Are we still friends? Yeah, a little bit. She's just making us sick. I totally, I'm just like, watch you.

I watch you. She's like, don't do anything else. Stay here for a long time. She's like, I like the heels. Ok.

Now I got it. I got it. I got it from the ST w great. Gosh. I don't know how you do all that.

It's crazy. That's so cool. Come on. I want to be in a sub class. Yes.

Yes. People help me in last one. Walk it out. Let's go. All right.

I am like sweat is stripping. I love you like that out. I love that. I don't know. What else can I do.

Right. All right, Patty. I love it too. That, that knee pull step and switch is let me go next so we could go right back to that. But we just didn't.

That was fun too. Step foot, we got it. You're gonna step with your right foot. OK? You're gonna knee, pull on the left.

Sure. You're gonna step with the left. Step with the right and switch. Ok? So I'm gonna slow it down for you for a second.

You keep walking. OK? Looks like this. It's step, knee, pull, step, switch. Drive through the opposite.

I, I got it. If you wanna start slow, we can do it four. So we're gonna start really slow. All right foot, right foot, pull left down. Now it's left, right, right left, right left, left.

Switch. Boom. Can we try it a little faster? Boom. Step switch.

You got it. So basically you can think about it as a going up and down on the step. Right. Yeah, exactly. It's like a, uh, a V step.

But you're just adding a knee lift on that second one. Yes. Yes, we've got it. Does that make more sense? I got you.

Now, I'm talking your terms. She's like, what are your best friends again? Thank you. Step me. Pull step switch.

That's it. We got it. Walk it out right here right here. Walk out two to the right to the left. We're gonna overhead with those arms to the front.

Let's go two steps. One now, grab it to the front. Shannon likes this one. I do. I like this one.

I'm busy. That's why I'm saying. Busy. Busy like always. Yep.

Right. Cool. Last one. B up to the front for four. Let's go 43 side for 44, tricep.

Come on one more time with four. Let's go for how we doing squad? Come on, tap it to the back. Boom, boom, two next 22, boom, boom, boom, press, squeeze your muscles. You got it.

Let that, let that come on, get it. You walk it out right here. Yeah. It so much fun when you're walking with your friends. I was so sick of that.

Talking with your friends in, in, out out. Treat two once in, in wide, wide. You got it. Breathe. Boy.

What? Three? Suck me. Pull, step and switch. So let's go.

Step, pull, pull. We're moving. We're grooving, we're grooving. We're rhyming. It is rock time.

Walk it out right here right here. Oh, here we go to the front to the back. Throw it all together. They're gonna walk forward and back. One.

Turn out. You can have fun right? While you're walking four more. Three, two. Walk it out.

Let's hope. Low impact craft. Boom, boom. Right there. You've got it.

We are strong today. Need to the front. Let's go. Move. Strive.

Strive 43 hamstring curls. Go, go 43 bob and weave, go four. Wash it out. Go. All right.

We're nearing the end. OK? I'm gonna put that all together. Fantastic. Oh, no, we're not gonna, we're not gonna do it from the class.

Now, they're like, this is not a dance class that they're just a bunch of patterns every test. But what we are gonna do that in and out out pattern that we've done throughout class. You can stay on the beat or you can pick up your P OK for 30 seconds. All right. So we do it, we should do it.

Let's go in and out, out so you can stay here, I'll stay in your gang. You can go to, to do 10 for a little bit more agility. 421. Let's go in and out out. Go.

How can you put yourself right at the end of the 30 minute? Air power? I don't know what my feet are doing anymore. It's ok. They're going in the house, the room bed, Sam move in and girl in 44321 one.

Chill. All right. Just pick up little hamstring curls. All right. Way to go.

T it's really hard too when you're like going cardio, right? And then just like to come to a complete stop. So press those arms back. Four, three, two, one, separate those feet. Nice and white.

You squat down and close all the way overhead. Inhale pla your hands at the top. Nice side body right up and over to the right. Oh, nice. Work back towards the center, up and over to the left.

Come back towards the center. Nice little quad stretch on the right but squeezing those knees together, you can grab on to something else. If you need a little bit counterbalance like those knees together, it's gonna ease your core. Nice, work, nice work coach. You're gonna take that same right leg.

You're gonna dig your heel into the floor. You're gonna hinge four horses on your butt back and then rest for your toes. That little hammy little hamstring. If you point your toes up towards the sky, a little bit of stretch, a little backside of the Yeah, we need that right. Yeah.

Bring those feet back together, slowly. Roll yourself up one vertebra at a time that in the last, do what you can. I got Shannon's like this is not so do what your body allows you to do any kind of quad stretch. Grab onto something as close as come together to touch, planning that left heel forward on the floor. So to the sky hinge forward at the hips and your booty back, reach as low to the floor as you can go like that toe up towards the sky and say hello to the backside of your cast.

Bring those feet together. Roll yourself of one vertebra at a time. Head, neck shoulders, L to the top arms all the way over head. Bring them down to heart center. Give yourself a nice round of applause.

Thanks for joining me, ladies. Fun. I got plenty other indoor walking, power walking. All the fun stuff. If you need extra time to stretch.

Please take the time to do so. Otherwise we'll see you next time.