Fat Burning Cardio Walking

Well, hello everybody at home. My name is Chris Freytag and this is your fat burning power walking workout. It is gonna be so fun today. And I have two fabulous walkers with me here today. I have the lovely Lindsey.

Hello! Hello! And I've got the lovely Jody. Hey. And we are all ready to walk with you.

So we're gonna start with an easy warm up, just to activate the joints, get those muscles moving, and get your blood pumping. Now, if you are a beginner, this is good for you. If you are getting back into working out, this is good for you. Or if you're just looking for that low impact cardio option, this is good for you. Pick those feet up and power walk with me.

We'll just start a little slower, or a little smaller, I should say. To get our bodies warmed up. Let's take those shoulders up, back, and down. Here we go, here we go. It's up, back, and down.

We want to focus on our posture, up, back and down. Do it again. Up, back, and down. One more time. Up, back, and back to your power walking, right here.

So posture is a really big part of walking indoor or outdoor. So keep those abdominals tight. Keep those shoulders lifted and back, and pick those feet up. You got it. Take it wider, right here.

So this is what we call our wide walk. As we're warming up, keep it still a little bit small 'cause you're just getting everything ready to go. And then we'll pick up our range of motion in a few minutes. All right, give me four, and three. Now plant your feet.

Here we go with your arms. Just join and open and close, open and close. So you're rounding that spine. Scoop out that belly. Round, open, beautiful.

Bend your knees slightly. Four more. Three more. Two. Last one, walk it wide right here.

Great job. Woo, I think we're gonna have some fun in here today. Oh yeah. Oh yeah, for sure. Oh yeah, here we go.

We're gonna go right into hamstring curls, stretches out the quad. Here we go. Right there. Right there. It also lubricates those kneecaps, gets everything warmed up.

Let's add some arms right here. Pull, pull, bend your knees right there. Good, awesome. Try to get that heel all the way up to your glute. Gotta kick it up there, use the muscle.

Come on, four more sets. Three more. Two, now hold your feet here, easy squat. It's just a half squat right here. So you sit your booty back and you squeeze those glutes.

It's like you're just tapping a high stool right there. Nice and easy. Keep the knees over the toes. Woo, all right. We should be so thankful for our good health, you guys, that we can do this.

I'm so glad that you made it here. That's the first step, right? Absolutely. You got it. Bring your butt to the party.

All right. You are here. All right. Give me two more, right here. One, now walk it wide, right here.

Right, left. And by the way, it doesn't matter if you get off, if you're on your left when we're on our right, it doesn't matter. Just keep on moving. Here we go. Last four wide, three, two, bring your feet in, right here.

All right. Let's float those arms up to the sky right here. All the way up and all the way down. And up, good. Breathe through your mouth, you want to get that oxygen to the working muscles.

Here we go. Woo, all right. Two more, right here. One more. All the way up and power walk right here.

Now let's get those power walking arms. So you drive the thumb to chin. All right. You bend those elbows. You stand tall, abs nice and tight.

Tuck it in right here. Good. We're gonna keep this brisk walking pace the whole time. So I want you to dig deep inside and see if you can stay tempo with us. If you decide to slow down, no problem.

No problem. All right, here we go. Take it wide again. Let's go, right here. Big, pick those knees up just a little bit more.

As we're finishing up our warm up. Here we go, right here for four, three, two. Bring it in right here. Easy knee lift, looks like this. Right, left.

Right, left. So let's add some arms. We're gonna punch with the opposite arm right there. Good, just punch it straight out. Are you guys starting to feel warm back there?

Definitely. Absolutely. Absolutely. Right there. We're gonna have some fun today.

Keep on going, right here. Give me eight more knee lifts, yes you can. Eight, seven, six, five, uh huh. Yeah, right here, walk it out, give me that right foot. All right.

Come on you guys. What do you think? Awesome. Are you up for a power walk today? I am ready.

I'm warmed up, ready to go. All right, pick up your feet. Pick it up right here. Now give me a little more intensity with your efforts. Two things you control, I tell you this all the time, Attitude and effort.

Pick it up. Now you're gonna notice we're just gonna pick up our pace. Ooh, just a little bit, did you notice that? Yup. Just a little bit.

All right, power walk. Come on, right here. You've got it, four, three, step touch right and left. Here we go. It's an easy step touch.

Now bend those knees, so you feel it in those quads, good. Right here. Awesome, get a little lower. All right, here we go. Add those arms.

Let's pull. Pull, pull. Right there. We just picked up the pace just a little bit. Maybe you noticed it.

Maybe you didn't. It's all good. Bend your knees right here. Now let's take it to a little bit of a skating motion. Looks like this.

Tap that foot behind you. You guys got that? Got it. Got it. All right, we got that.

Let's add some skater arms, right there. Right there. Tap that toe, come on, you got it. Get a little lower if it feels okay. Come on.

And remember, home base is always walking. All right. So if at any point you're like, what is going on? Just go back to your walking. Right here, last four, three, walk it out, right here.

All right. Moving into our tap outs, nice and easy. Right and left, here we go. It's right and left. Right there, so tap that foot out.

Now we're getting those hips involved, right there. Let's put those hands just right here. You can hold your hands together. We're gonna add a little rotation, you got it? Those elbows are up, little waistline stuff going on right here.

Pull your belly to your spine. Tap it out, come on. Now, I'm thinking let's move into those ham curls right from our tap outs. Hold on, give me eight, seven, six. You got it.

Here we go. Hamstring curl, right, left. Ooh, that was a little tricky. Yup. Yeah!

Right there, let's add those arms ladies. Come on at home. Work it, work it. You don't have to jump up and down to get your intensity up. Okay, you can if you want, but let me tell you, walking, low impact for those of you who need it.

It is all good. Put forth your effort. You guys agree? Oh yeah, we are gonna sweat during this workout. Yeah, I know.

I don't know if it's the lights in here or what, but we are sweating. All right, walk it out, right here. Beautiful, beautiful, awesome. Here we go, pick those knees up. Keep it going.

We've got a really good pace going for a power walk, so you can be proud of yourself. Double step touch. It's a double, two to the right, two to the left, you got that? Two to the right, now watch, I'm bending my knees. So are Jody and Lindsey.

You got to bend those knees, lower that center of gravity. We're gonna add those arms, here we go. Pull, pull, pull. You've got it. Get low.

Come on, get low, you got it. Woo, all right. We're gonna change it to a skater motion. So one, two, skate. One, two, skate.

Yep. Got it? So it's that little tap back. You gotta activate your booty right there. Come on.

I hope you have enough space in your house. Move the furniture for goodness sake. Right? Right. Yeah, exactly.

Move the furniture. Invite your friends over. Come on. You gotta keep fitness fun. Awesome.

Last set. And walk it out right here. All right, all right. Pick up those knees, just a little bit more, come on. You are doing a great job.

Come on. High five, ladies. Hey girl. Hey girl! High five.

Love it. High fives to you at home. Let's go. All right. Woo, let's go, walk it wide right here.

We'll keep moving on. More ham curls. You guys ready? Ready. All right, here we go.

Just pick it up. We'll add those arms right away. Pull, pull. Adding those arms adds that intensity. That's what she said before, get those arms up.

Come on, get down low. You got this. Woo, all right, let's go four, three sets. Now we're gonna go right into those tap outs. See what happens.

Again, here we go. Tap out. Hey, hey! Hey, we did it. Doesn't matter what you're doing at home, right?

But we got our eyes on you. We know you're working hard. Keep it coming. Twist that body, you're getting a little waist action. Right there, let's go.

All right, eight more tap outs. Come on. Eight, seven, six, way to go. We're going right into heel digs. Oh my goodness.

Right there. Let's add those arms right away. You guys are getting good. Yeah. Okay, now a little bit of this action, high low.

So we're getting a little more lower body involved, and we're pumping those arms right there. Very nice. I'm telling you, it just feels good to move. Totally, feels great. Absolutely.

Always. And like I always remind you at home. You are not tired. You are inspired today, okay? Love it.

You are inspired to do something good for your health. Here we go. A couple more heel digs. Let's go for four, three. Walk it out right here, nice.

Keep that power walking intensity. If you are feeling it today, pick it up a little more. Lift those knees, which activates more hamstring and glute. So I am proud of you at home. All right.

Woo, we're thinking about knee lifts now ladies. All right. Okay. Right knee, here we go. Here we go.

Pull it up, pull it up. Now what you want to think is abs tight, and I want you to lift that knee up towards your chest. So you don't do this, you don't bend forward. Nice posture, walking posture. All right, push those arms out.

Push them, right here. Just punch it forward. Good, when you keep this pace, you really do work up a little bit of a sweat. Totally. Oh yeah, open mouth breathing going on back here.

Feel my abs working. Good job. It's fun to have your friends with you. And guess what? We are your friends today.

Woo hoo! All right, right here. Okay, arms overhead you guys, let's go, up, up. Oh yeah. Now I'm just gonna make you think just a little bit.

Just a little bit, okay? We're gonna punch the arms out and up. Join in when you're ready. Here we go. Punch it out, up, out, up.

There you go. I'm starting to feel this in my quads and my glutes. Totally. All these high knees. This is no joke my friends.

Nope. Right here, let's go. Four more sets. Three more sets. Two, awesome.

Power walk right here. All right. And like I said, always come back to this little home base right here. Power walk, pick those knees up. Going into kicks this time.

Oh, we haven't done these yet. Are you guys ready? Easy kick, looks like this. Boom, boom. So it's almost like you're pushing the soccer ball forward a little bit.

Got it? Keep your abdominals tight. We're gonna use that opposite arm to push forward. Oh man, man. You have to think, right there.

Good, punch it. I love this 'cause it feels good on my knees. Yeah, it does. Heart rate comes up, but good on the knees. Those of you who have, you know, I don't know what you want to call them, bad knees.

This is a great workout for you. Plus joints like to move, right? Right. Absolutely. Joints like to move.

You guys know my favorite saying, motion is lotion. When your joints are stiff, you gotta move. Go four, and three and two. We'll walk it out, right here. Power walking.

We're burning up some calories today, you guys. Which feels really good. We're getting our head in the right place. Where your mind goes, the energy flows. I tell you guys that all the time.

So, keep it coming. We're going back to tap outs. Our old friend tap outs in four, three, two. Let's go, right and left. Now hold on, I got a little spin right here.

We're going double-tap outs. Oh, hey. Hey, are you ready? All right. Two on the right, two.

Left. You can twist that body just slightly. Yeah, you want to add some arms? I saw you back there, Lindsay, what are you doing, this? Oh yeah, I love it.

It just felt natural! Add a little style. Whatever works for you, right there. Woo, come on. All right.

Two more, two more. Nice, walk it out. Great job. Take it wide. Pick up those knees.

You've got this. Pick it up. Are you ready? Ham curls, here, here. Now bend those knees.

All right. So, staying with the theme. We're doubling up. Let's go right. Double.

Hey! Right there, right there. Pull, very nice. Okay, now bend your knees, 'cause that's gonna give you that little bit more heart rate, more calorie burn. Come on.

Bigger range of motion, the higher heart rate. Okay, now let's play a game, you guys. We're gonna go single, single, double. What? What'd she say?

You can do it! Single, single, double. Here we go. It's single, single, double up. Yeah, yeah.

Single, single, double up. Yeah, yeah, you've got it. Single, single, double up. What do you guys think? Love it!

You're making my body and my mind work today, Chris. I'm just surprising them today. They don't know what's happening. Love it. Right there.

Come on, woo. Single, single, double. One more time. Right there. Now power walk right here.

Right foot. But ah, nice. Come on. What do you guys think? I'm loving this.

Pick your knees up. Come on. Everybody benefits from this workout because the bottom line is, if you're moving.. You're grooving. You're grooving!

That's what I was gonna say! You're grooving, the answer's grooving. Right there, come on. Right answer, right answer. All right, hold on.

Give me four, and three, and two, knee lifts. Here we go. Back to those knee lifts. You guys got this. Put your arms front, right there.

Big, okay. Doubling up on the knees, here we go. Okay, okay. Two on the right. Two on the left.

Two on the right, two on the left. Work your brain, work your body, right? What did you say? Work your brain, work your body. Oh yeah, work your brain, work your body, I love it.

Pump your physical and mental muscles. That's right. We're just full of all good, we're full of all the good news today. I was gonna say as you drive that knee up towards your chest, you really feel those abdominals activate. All right.

So if like I said, you're not in touch with your tummy, that's okay. You can begin to work on it right now. Last set of doubles, right here. Hey, hey, walk it out. Right here.

Okay, you guys, we are almost done. I can't believe this. Doing great. Crazy, we have about two minutes left in our workout. Pick your feet up.

I'm so proud of you. All right, I got one more step to throw at ya, right here. It's called the box step. Takes me way back. Takes me way back.

Take your feet wide to begin, right here. Pick your knees up. Pump your arms, brisk power walking pace. That's what we're going for. All right.

Box step is two steps up, two steps back like this. Up, back. Keep your feet wide. You make that box, right there. Now let's add some arms.

Up, double punch. Right there. Could you add a little style to this? Hip hip, hey. Right there.

Come on. Woo, I love it. This one's fun. Yeah, it is. Keep on moving.

Now none of us are dancers, but, you know, when you're in your own home or wherever you're at, in a hotel, I don't know where you are. Just let it loose. Became a walk with girlfriends to a party with my girlfriends, right? I love it. All right, two more.

Power walk it home, right here. Power walk it home. I cannot believe it, but we are truly at the end of this workout. We need to give ourselves just like a minute to cool down. Now I am totally proud of you.

Because you know what? This was probably more than you may have been planning to do. So believe in yourself. Yes, you can. Give me a high five, ladies, we're gonna cool it down.

High five. Woo, nice. All right. We're gonna slow it down, just give me four more power walks. Three more beats.

Two more, and right there. Ah, nice big, deep breath up. Inhale, exhale. Way to go, right there. Big, beautiful.

We're gonna take our right foot behind us. This is easy runner's lunge. Now here's what's happening, we're opening up that hip flexor. And as these guys hold the stretch, if you notice, every walking step we take shortens that hip flexor. So this is really good for our health.

Just open up through your back in an easy crescent lunge, as we call it in yoga. And then let's switch sides. Oh, man. Yeah, that feels good after this workout. I know, it felt great.

What a fun workout today, right there. Good. Let's come up. I want you to stretch up through your whole side body. So you're gonna feel this all the way through your hip and side body right there.

Nice, oh, big stretch. Other side. Come up and out of your waistband. Needed this movement. Yeah, I had to remind myself to do this every day.

It's so good, this movement. Or this workout, whatever works for you. Hands on the knees, feet are a little wider. We're just gonna come down into that half squat and then round your spine. A little flexion after that nice tall walking posture, right there.

All right. Roll those shoulders back. Thank you my girlfriends. Good energy, thank you. Thank you.

Thank you at home. We hope that you will walk with us again real soon.