Core Connection

Hi, I'm Lindsey Bomgren, and this is your Power Walking Core Connection workout. Welcome. We are gonna pump those arms. We are gonna sculpt that midsection. It's gonna be lots of fun. Thanks for joining me today, and I also have some friends walking with me today. I have Chris Freytag. Hello. You guys know Chris. And we got Jodi. Hey, hey! Yes, we are here. We're gonna have a lot of fun. I hope you're ready. We're just gonna to settle in, starting with a nice walk, here. So, just walk it out. Give me right and right. You're just walking. Awesome job. So this is your base throughout the entire workout, you can always come back to this. Just walk, and pump those arms. Alright? Nice work. So, we're focusing on the core, here. So, we're just gonna start and take a full body scan. Make sure those shoulders are down and back, relaxed. Yep. You can add those arms if you want. And now I want you to think about pulling your belly button back towards the spine, okay? We're gonna be really mindful about that, throughout the entire workout. Belly button back towards the spine, core stays tight. Just march. You're picking up the feet. You got it. Awesome job. Drop those arms at the side. We're gonna take a big inhale up, and down. Nice work. Let's do that again. Take it up and down. One more time. Hold those arms high this time, hold them high. Can you pull that belly bunch towards the spine? Feel it. Nice work. Awesome job, right here, you're gonna drop your right arm. Open it up, for two, up for two. Open arms switch to the sides and bring it up. Nice work! To the right for two, up. Nice work right here, to the left for two. So you're opening the chest. And are you feeling that little bit of rotation through that core? Yes. It's awesome. Wake up that core. Nice work. Down for two, nice work. This time we're gonna hold that right arm back. Just hold it back. Hold it back and march. Nice. So that open arm twist, hold for four, three, two, one. Bring it back up tall, core is tight. This time, drop that left arm and hold that twist. Hold that twist. Nice work. Hold for four, three, two, and one. Bring it back up, nice! Release the arms down behind you. Can you interlace your fingers behind your back? I'm gonna show you right here. You're just gonna take a nice open arm twist. Chest expansion. Big inhale. Looking up toward the sky. Nice. Awesome job. And exhale, release. Let's wrap those arms in front. Wrap them in front. Take it back for two. Front for two. Back. Now as you round through the back, can you pull that navel in nice and tight? Take it open for two, navel tight for two. Open for two. Navel tight for two. Are you feeling this in that midsection? I hope so. Let's wake it up. Back for two. Bring it in. Nice work. Right here, give me two more. Pull it tight for two. Open it up. Last one. Pull it tight. Take it back. Just walk it out. Just walk. Pump those arms. Nice work. Make sure we really keep those shoulders down and back. Relax. Focusing on that core. You got it. Awesome job. Alright. You guys ready to add a little bit of movement? Oh, yeah! I'm ready! We're gonna go step touch. We're gonna start right, left, right, left. Just adding that step touch, moving a different direction. Laterally, side to side. I like it. Nice. So we add those arms, right here. Push, push, push, push, nice. Just reach it, out in front. You got it. Can you add a little bend in those knees as you move? Side to side. Awesome job, you guys. You're doing great. Keep moving. The hardest part is starting that workout. Pushing play. Getting warmed up. You did it. You're here. You're with us. Let's go. Give me four. Nice. Three, two, last one, back to one. Right, right, right. Nice work, you guys. Awesome job. Alright, let's go to a heel push. Push, push, push. Push, push, push. Just push out. Now as you push out, can you really navel to spine? Navel to spine. Push, push, push. Are you feeling that? Yeah. I feel it in my core. I like it. That's what we're focusing on. Core connection. Push. Push. Awesome job, you're doing great, guys. Right here for eight, seven, six, five, Back to walk it out. Nice work. Gimme two and one. Take it right. Yes. Nice work. Pump those arms. Pick up the legs. Make this a little bit bigger. Let's pick it up. March, and walk, and walk. You've got this. Yes. Nice work. Alright. Starting to feel that heart rate building. Starting to feel that lubrication in the joints. Starting to feel good, I hope you are too. Right here. Just march it up. You got it. Nice. Right here for four, three, two, high knees, right here. You lift and lift, high knees. Just pull it up. Pull it up. Now as you add that knee lift, you feel that low abs turn on. Oh, yeah. Low abs, right here. Oh yeah. Yes. Got it. Nice. You have to really think about it, too. Yeah. Oh yeah. I love it. Focus. Core Connection. Connecting the core to the mind. Woo! Pull it up. Awesome job. Get comfortable with this march. I like it. I hope you're feeling nice and warm. We're nearing the end of our warmup, and we're gonna add on with some strength moves. Really focusing on that core, right here. Give me eight, seven, six, back to walk it out. You've got it. Final three, two, one. Take it right and right. Nice work. You guys feeling warm back here? I love it. Oh, yes. Alright. Totally, yea girl. Woo! High five! Alright, we're all warm. I hope you are at home, too. Right here, just walk and walk. Nice. Can we take those arms back to the top? Take it up for two and down two more, just like that. Take it up for two and down. Hold it at the top right here. Hold it up, hold it high. Nice. Hold it high. Back to that open arm twist. Drop right For two. Bring it up for two. Drop left for two. Bring it up. Nice work. Take it right for two. Nice, and left for two. This time, hold your right arm back. Take it down for two. Hold it here. We're gonna take it in and out. Take it in and out. Twist and twist. Twist through the midline. Clap those arms. Pull 'em in. Pull it back. Pull it in. Open it up. You got it. Woohoo! Yes. You feel that right oblique turning on? I hope so. Yes. Tricky to keep those feet moving Totally as you add that twist, isn't it? I was just thinking that. Three more. Three back to center. Two, one back to center. Just walk right and right. Nice work. Walk it out, awesome job. We're gonna take those arms back up to the top. Reach it nice and tall, right here. Hold them up. Nice. Drop that left arm back. Open arm twist, other side. Are you ready for that bend extend? And take it in and out. Take it in and out. So you're pulling your arms in and out. Adding that twist through the oblique muscle. That's the side muscle, okay? Side abs, right here. You twist and twist. Awesome job. Right here. Give me four, three, back to center, and two, one. Got those oblique fired up. Let's walk, Oh yeah. and walk. Yes? Alright, I think we're ready to move on, ladies. - Oh, yeah. You ready for something more challenging? Oh yeah. Oh yeah. They're ready. They wanna turn it up a notch. Are you guys ready? Alright, we're just gonna start by taking those arms up over head. Pull the naval tight to this spine, right here. We're gonna take it to knee lifts in four, three, two, one. Right, left. Lift and lift. You feel that navel? Low abs, they're right here. Nice work. You're gonna hold here. Option one, you stay right here. Option two, knee to elbow. You crunch and crunch. Crunch. Oh, big crunches. Can you make that neat elbow connection? Woo. Love it. Yeah, you're going for it. Ah. Pull it in. Twist and twist. Holy midline, right here. You got it. Pull up. Yes. Let's go. Try those knees, nice and high. Keep that core tight. Awesome job. You're doing great. You here for eight, seven, six, you've got it, five, yes you can, three, two. Walk it out. Right, right. Awesome job, I hope you saw up that one in the midsection. Woo, man. Totally. You guys feel that? - As you would say, "Holy bananas." Yeah. - Holy bananas. Yes. Thank you, Chris. Holy bananas! Thank you, Lindsey! That's right. Right? Right here. Alright, we're gonna go to a tap forward, tap back. Right foot forward, left foot back. Tap forward and back. Whoa. Forward and back. Forward, back. Nice. Right here, tiny taps. You can add the arms if you want. Now can you add that front knee? Can you take it up? Yes. Bring it up. Little bit of a rock here. Woo. Yes. Drive that knee up. Feel that core turn on as you drive it up. Drive it up. Woo! Nice. Now, can you take the forearm to the knee? Forearm. Forearm. Yes. You can stay right here, Or you know where we're going. We're making a big crunch, knee to elbow, crunch. Knee to elbow, twist. You got it. Twist through that midline. Big knee. Drive. Drive. Awesome job. Give me four. Yes. Three. Back to walking and two, one. Just walk, let's go. Right. Yes. Walk and walk. Nice work. Alright. We're gonna take it wide and narrow. We go wide, wide, narrow, narrow. Wide, wide. Nice. Wide, wide. Give me a little bit of variation here. Mix it up. Nice work. It's out, out, in, in. Give me four, you're gonna hold it wide. In three, you got this, two, Hold it wide. Hold it wide. Hold it wide, nice. Just get in here. Feel comfortable in this wide position. I'm just getting you a little bit used to this, cause we're gonna come back to this with a really fun move next, okay? But first, know what we gotta do? We gotta do those knee drives on the other side. Oh, yeah. Yes. Okay. Let's bring it back in. Bring it in. Bring it in. This time, back to those tap backs. This time it's left foot forward, right foot back. Forward and back, forward and back, forward and back. You know where we're going. Can you add the front knee lift? Lift it up. Yes. Lift it up. You got it. Drive. Nice work. Drive. Yes. Now can you take the forearm to the knee? Opposite. Opposite arm, opposite knee. Bring it in. Alright. Stay here or take it knee to elbow. Big crunches. You pull and drive. Yes. Crunch through that core. You guys, you're doing so good. Come on. Stick with me. Nice work. Yes, you can. You've got this. Yes. Awesome. Yes. Right here, for four, back to walking, three, two, one. Right, right. Woo. Nice work. Awesome job, guys. You gotta think about balancing. Yeah. I love it. Oh, my gosh. It's totally hard. - Jodi. We love it. Core? Perfect core. We're fired up. I like it, you guys. This is so much fun. I hope you're having fun with us at home. Trying some new moves. You don't have to get on the ground and and do crunches. You can be right here standing, working that core. Lots of fun. Alright. We're going back to that wide and narrow. Take it wide, wide, narrow. Wide, wide, narrow. Now, slow your arms. Bring your arms to your side. Bend at 90 degrees, right here. Make fist with your hands. Make those arms tight. Flex those biceps. Oh yeah. We're gonna get some biceps in here, too. We're gonna add twist, twist, twist, twist. Wide, narrow, twist, twist. You feel this one? Oh, baby. Love this. Yes. You even feel those biceps turn on? Woo. Yeah. Twist. Twist. Can you say obliques? Obliques. Oh, yeah. Obliques, baby. We're getting it all right here. Twist. Twist. You got it. Twist. Twist. Nice. And get me a little bit of a level change. Take it down, down, down, down. Yes. Down, down. Awesome job. Yes. Range of motion is entirely up to you, alright? Adding that level change makes a little bit more fun, a Little bit more challenging. Yes. We're here to challenge you, motivate you. Yeah. Push you. That's what these ladies behind me do best. Yes. Oh man. How many of these? Yes. We're almost there, Chris! Four, hold it wide. three, two, one. Hold it wide. Just march the legs, steady the arm. Walk it out. Walk, walk. Awesome job, right here for four, three, settle in. Settle in the legs. Hold it here. Tiny squat. Yes. Give me squats. Alright, I'm gonna give you a little squat, cause you're gonna hold it low. And four, hold it low, three, nice work, two, one. It's a nice wide squat you're holding here. Heels in, toes out. You're gonna take that right arm overhead. You're gonna reach and crunch. Reach and crunch. Reach. So, you're trying to stay low in the legs. Really stretching. Stretch those muscles, pull 'em in. You know that muscle building actually happens as you stretch those muscles, you get little tiny tears in those muscle fibers. So you wanna reach and pull. Reach and pull. You feel this in the back, too, a little bit, right? Oh my God, so good. I'm telling you, core off the floor, It's a good change. I love it. Agreed. I love it. Yes. Four, nice work, three, switching sides in two, one, switch it out. Reach and pull, reach and pull. Make it big if you can. We wanna see you go nice and big. Yes. Woo. And can we get a little amen from my legs? Yes, right? Amen. Woo. And pull. Nice. Give me four, back to center, three, two. Let's squat it out, down and up. Alright, we're gonna add on to this. Okay, you guys? Woo. So that's your base. You stay with those reach and pulls, okay? Or add on. And four, hold it low, three, two, one. Hold low. Now, can you transfer weight over to your left leg? Can you take that right leg long, right arm overhead. Can you lift? Lift, It's tiny. Lift off the ground. You can feel those obliques fire. Love this. Yeah, it's, Chris has got it. She's, she's up-ing in it for me. Ready? Right here. Can you take a lift to a knee pull? Pull. I could read your mind. Pull. Totally I could read your mind. Pull. Yeah, she's got me. Okay. Your other option would always need to grab a chair, a countertop, right? Yup. Add a little bit of balance, right here. You pull, feel those obliques. For four, you got it, three, you can stay here, two. You guys wanna tempo? Oh, yeah. Sure, why not. Okay, let's tempo. Drive, drive, drive, drive. Yes. eight, seven, six, You're doing so good, stick with me for four, three, two, one. Wide walk, right, right. Woo. - Wow. Yes. You feel those obliques? Little burn going. Burn, baby, burn. That's right. That's what we're going for! Right here. Nice. For four, three, settle in, two and one. Settle in. Can you transfer that weight over to the right leg? Left leg long, arm goes long. Give me a lift. A tiny leg lift. Just lift. Nice. You know the drill. You can stay right here. Yep. Or add the knee to elbow. You pull and tap. Pull and tap. So really using that standing leg as your base, squeezing your core tight for balance. You got it. Pull. Nice work. Yes. You're doing so good. Four, you can stay here, three, take it to tempo, two, you got it, one. If you want it, Alright. Tempo pulls. Pull. Come on. Pull. Yes, you guys. Awesome job. Come on. Give me eight, seven, six, five, four, walking in three, two, one. Let's walk right. Woo. Right? Yes. How was that? Nice! Nice little burn. Little strength, core. Core conditioning. Right. We're gonna walk. Let's make it big you guys. Let's make it big. Yeah. We are halfway through this workout. We're fired up. I hope you're feeling good at home. Okay. This is when you're like, oh yeah, I'm halfway there. I'm gonna make it big. I'm going big for the last half of this workout. Yep. Maybe you're not doing it today. That's okay. You got all levels here for you guys. Low impact, but core sculpting. Let's go walk right here. Nice. Alright. Woo. Gotta kick that hair back outta the face. Walking here for four, three, tap backs right here. Take it, tap, tap, tap, tap. Now we talk about the core being our midsection, right? Can't forget about those glutes. Oh yeah. Largest muscle in your body. Tap. Tap. Alright, you're gonna add those arms. Bring your arms bent at 90 degrees. Right here. Arms are in front, you open, close. Open, close, close down, sorry. Open, close. Tap and pull. So, as you come together, really think about rounding through the spine. Navel pulled in tight. Bring it in. Stand up. Sit down. You're adding a little squat as you round through the spine. Pull that core in tight. You guys feel this? Oh, baby. Pull. Woo. Pull. Yes, pull. Nice. Yes. Right here for four, hold it, three, you're gonna find a chair, two, one. So we find that chair. Tiny pulses down. Okay. Yes. You got this right here. I'm gonna show you. We're gonna take it a little bit of barre, we're gonna add. So you're pulsing down, you're gonna bring those arms up right here. Palms facing you, we're gonna do what we call tuck release. Tempo pace. You tuck, release, you tuck, release. You feel that? Oh. So you're pulling the pelvic floor under. Yeah. Abs, glutes. You're squeezing your glutes and hamstring. Yes. So glutes and hamstrings, core. You feel that? Give me a tuck, release. So when you release, you're not sticking your butt out. You're just coming back to a neutral spine. Tuck, neutral. Tuck, neutral. Yes, I love it. Right here for four, come on, three, back to walking in two, one. Let's walk it out. Woo! Right. Yes! That I felt in my low back extensors. Yes. Yes. Gave me a good stretch, too, there. Also a big part of our cores are back. Right? Right, I love it. Totally. Back. You don't use it, Or if you don't use it, you lose it, right? It's true. That's true. I love it. That's what they say, right? If you don't use it, you lose it. Come on, pump those arms. Let's go. Yes. You're doing so good. Keep going. You've got this. Oh. Oh, nice. I love it, you guys. Alright, should we move laterally again? I think we should. I'm ready! Let's do it. I'm just, I'm asking rhetorical questions. I'm running the drill here. This is what we're doing. We are moving laterally, people. We're gonna go step touch to the right. Nice. Just right here. You can add those arms if you want. Yes. Right here, add 'em. Alright, you ready? We're gonna go two steps to the right, right here. Step for two, step for two. Nice work. Steps for two. Stay low in those legs. You got it. You know the drill. Bigger the arms, higher the heart rate. Right here. Alright. We're gonna make this really fun. I'm not a dancer. These ladies behind me, they're not dancers. We're gonna try to add a little hip hop to go here. Pop, step. Oh my gosh. Two, pop. She didn't tell us this for reason. Pop. Step, two, pop. Yes. You see that nice little hip pop. Yay. That is what we call abs and booties. Right here. Two, pop. To the right for two, you pop. To the left for two, you pop. Alright. Yeah, your husband comes home, he's gonna be like, what are you doing? Your like, Attitude, attitude! I'm sculpting my core, right here. Come on, you pop. Yes, right here. Gimme two more. You got it. Pop. Nice. Pop. Bring it back to the the center. Lets walk. Yes. That was fun, right? It felt like a good stretch, too. I think it's fun, I love it. I had a good time, but it's very hard on me. Right. I'm not a dancer, but I can see a lot of those moves in there. You don't have to be. I had to throw some of them in. Nah. That's the glorious part about working out at home, right? Yeah. You can do whatever you want. No one sees you, but then you have your girlfriends over. Right. Makes it a lot more fun. It's much more fun that way. I like it. Alright. Nice work. Keep marching, right here, walk. And walk. Let's go back to the wide, narrow. Wide, wide, narrow. Wide, wide, narrow. Yes. Wide, wide, narrow. Nice. Awesome job. Can you get it down? Bring that level change. Down, down. Hup. Yes. Nice work. Give me four, you're gonna hold it wide, in three, you got it, two, one. Hold it wide. Hold it wide. Yes. Keep those arms pumping. Can you drive those knees up? You got it. Turn those obliques on, we're back to those oblique muscles. You're here for four resettle in and two, one, settle in. Find those legs. We're gonna take it. Tap, tap, tap, tap. Okay. You can stay here. Gimme a reach. Reach, reach. That reach is bringing you lots of core. Twist, twist, twist. Yes. So we're gonna do the arm first for eight, seven, six, moving to legs in four, three, two, add the leg. Lift. Lift it's a little pendulum lift. Think tick, tock, tick, tock. Ooh. With those legs you get the obliques. Obliques. Yep. Obliques. How high can you lift the leg? That's your challenge. Gonna go for a little bit higher each time as you lift, you squeeze those obliques. Squeeze. Squeeze. Squeeze. Yes. Give me eight, seven, six, five, nice work, for four, three, two, and one. Let's walk. Bring it in. Right, right, right. Just walk. Yes. You're doing so good guys. I hope you're feeling that core. Come on. Nice. Almost there. Alright, keep going with me. You got it. Big arms. We're going back those knee lifts in four, three, two, one. Yes. Right, left, right, left, right, left. Now you can stay right here. Can you take your hands behind your head? I'm gonna challenge you, right here. Can you do a crunch, crunch, crunch, crunch. As you lift, you crunch the core. Crunch, crunch. This is where you find those upper abs, lower abs, everything right here. Standing crunches, crunch. Tempo pace. You got it? I know it burns. Stick with me, you're almost there. Go for that big knees Love this. Seven, six Oh my goodness. Right? Five, four. Walking in, three, two, one. Nice work rest. Right. Awesome job. Woo-hoo. Standing crunches. You don't need to be on the floor. I love it. Right? Standing crunches, right here. Give me four, three, two, wide narrow. Wide, narrow, wide. Nice. Give me four, holding it wide, three, you've got this, two, one. Hold it wide. Settle in. Back to those hands overhead. We're taking those hands overhead. Take it right and left. Right and left. Twist and twist. Dropping the elbow down towards the knee. Obliques. Obliques. This is a really Oblique heavy workout. Yes. You got it. Come on, stick with me. Stay low in the legs. Twist, twist for eight, seven, six, five, four, three, two, one. Bring it in. Walk and walk. Alright. We're almost taking it down to the floor, but I'm gonna burn you out right here. Yep. We're gonna burn it out. Back to tap back in four, three, two, and one. Right, left, right, left, right, left. You got it. Nice. Bringing those crunches we did before to a tempo pace right here. Okay. So you're gonna, Alright. Open, close, open, close. Open, close. Open, close. You got it. Crunch, crunch, crunch. Stand tall, squat. Yes. Up, down, up, down. Hup, hup. You're doing so good. This is where you really turn up the gas. We are finishing strong. eight, seven, six, five, four, three, two, one, walk. Awesome job. You guys, you did it. Oh my goodness. You did it. Nice. You did it. You did it. But you're not done yet. We're gonna take it to the floor for one more set of strength. Alright. Let's walk it out. We're eight, seven, make it big, come on, five, four, three, two, one. Settle your feet. If you have a mat, find one. Alright. If you're on carpet, you don't need to worry about it. Awesome job. Thank you, Chris. Thank you. Alright, you guys. We are gonna take a little bit of core work down to the ground. Okay? So we're gonna find a tabletop position, which is shoulder stacked over wrist, hips over knees. Settle in right here, okay? Pull that navel in nice and tight. We're gonna do what we call bird dog. So you're gonna take your right arm long, left leg long. Now, if this doesn't work for you, you can always just extend them in front of you and rest them on the mat. Just lift and lower. Lift and lower. Lift. Yes, lift. So we talked about that back earlier, yes? - Oh, yeah. Those back muscles? Big part of your core. Four, hold it high, three, you got this. two, one. Hold it high. Hold here. Option one, you stay right here, you hold. Option two, you add the crunch. Crunch and kick. Crunch and kick. So you're pulling me to elbow. Yes. You're squeezing the core. Back and glutes, core. Woo. Back and glutes. Yes. And this ladies is when the sweat starts to pour, right? Oh yeah. Because, we just walked it out for 25 minutes and now we take it to the floor and the sweat pours. Two more. Hold it high. Last one. Hold it here for eight, seven, six, five, four, three, two, one. Release. Ooh. - Ooh, wow. - Nice work. Give me a cow. Just round out through the spine. Tuck the belly button toward the sky, chin to the chest. Release back to a neutral spine. Plank. You've heard about it. You might have done it. We're doing it. So drop down to the forearm. You're gonna take your knees slightly back. Shift your weight forward. Shoulders over elbows. Hold here, we're on her knees, alright? Chris is gonna stay on her knees, she's gonna show you. This is modified plank. I'm gonna lift up to one leg. So I'm gonna lift one leg long. Jodi, you're gonna lift two legs up. - Got it. Jodi's got the Go, Jodi! Go, Jodi! Jodi's got a full plank. I have a three point plank. Chris has a four point plank. We're holding here for 10. You guys are so awesome. Stick with me. five, four, three, two. Both knees on the ground. Walk it back up. Find that tabletop position. Awesome work. Alright, you guys. We have two beautiful legs and two beautiful arms. So send the left arm along, right leg long, right here. You lift and lower. Bird dog, lift and lower. So your gaze is in front of you. Neck in line with the spine. You shouldn't feel any pain in your neck right here. Just squeezing. Nice. Give me four, hold it high, three, you got it, two, one. Hold here or take it to that crunch and kick. Crunch and kick. Core, glutes. Core, glutes. I love talking about the muscles we're working, so you can really focus on them. You've got it. Four, hold it long. Three, isometric holds, in two, one. Hold here for eight, seven, six, five, four, three, two, one. Release. Take it down, again. Give me that cat position. So you're rounding to the spine. Tuck the chin towards the chest. Nice work. Neutral spine. Alright. What do you say, one more plank set before we finish. Oh yeah! - Oh, yeah. Oh, yeah. - Let's do it, yeah. 30 seconds. Alright, back to the forearms. Walk your knees back, shift your weight forward. Shoulders are over those elbows. Chris, again, got the knee position here. She's holding modified plank. I'm lifting my other leg, three point plank. Jodi, you're back to that full plank. - Got it Tuck those toes under. We are holding here, you guys, this is it. Woo. This is it. You did so amazing. You can do anything with us for 10 more seconds. Just hold here for 10, nine, you are so awesome, eight, seven, you got this, six, five, four, three, two, one. Set the knees down. Let's take it back to child's pose. Big toes touch, open the knees, sit it back and stretch. That just feels so good. Oh my goodness, that was awesome. Awesome job, you guys. You did so good. That feels great, thank you. Yes! Walk it back up. Find that tabletop position. Let's take a couple cat cows, alright? Okay. So we're gonna drop the belly, let it release. You can finally relax that belly, let it release. Lift your gaze and reverse it. Tuck your chin towards your chest, round up through the spine. This should feel really nice. Let's do that again. Drop the belly. Just let it hang. Nice work. You did so great. I'm so proud of you. This is such an awesome way to finish. Rounding up through the spine. Bring it back to a neutral spine. Kick yourself over onto your bottom. Bring it to a comfortable seated position, whatever that looks like for you. We're gonna drop those shoulders down. We did a lot of lifting those arms. So let's take the right arm across the body. Drop the shoulder, bend at the elbow, reach for the middle of the back. Giving that back a nice little stretch. And now you're gonna take your left hand to the ground. This is the stretch you wanted all day. Oh. Big side body stretch. Oh. - Cause we crushed our obliques. Totally, we crushed our obliques, I think. I love it. We did. Alright, nice work. And switch it out. Left arm across the body, drop the shoulder, bend at the elbow, reach for the back. And then we're taking the right forearm, or right arm to the ground. Big side body stretch, just let it hang. Nice at, oh, just stretch those obliques. That feels so good. So good. I need this today. Totally. Yes. Back to center. And that's it, you guys. That is your Power Walking Core Connection workout. You did so good. Awesome. Jodi. Awesome job. Thanks. - Chris. Thank you guys for joining me. Thank you guys for joining us at home. Come back and walk with us soon.