GOLD Beginner Power Walking 1

Hey, hey, Get Healthy U TV squad, let's take a walk! My name is Chris Freytag, I'm so happy to be here with Sam Cameranesi. Hey, how are you? I'm so ready for a walk today. Me too, I am excited.

We are walking from comfort of the inside of our own homes. This is going to be super fun. If you've joined in on some of the other walks, we are walking at a four mile per hour pace today. That is about a 15 minute mile. We'll accomplish approximately two miles in 30 minutes.

You need to turn on your watch to, are you going to do indoor walk? I'm looking for indoor walk. Oh my goodness. Where's my indoor walk? She hasn't walked inside in quite some time.

There we go. There we go. All right. Let's just walk it out right here. There you go.

Okay. Thank you for joining us today. So yes, indoor walking is marching, right? Yes, it is. It's like indoor marching, but we're going to call it walking.

You just need a little space around you. It's no big deal. We're going to move forward and back a little bit, side to side. So pick up those knees when you walk. Now it's up to you how big you make the movements, the bigger the movement, the bigger the impact on your heart rate and calories burned, all right.

We'll take those arms above the heart many times today to get that heart rate up. Anytime your arms are above the heart, your heart rate goes up. We'll do some knee lifts, hamstring curls, all that fun stuff. And then we'll just talk to each other. Have fun.

We'll just have some fun. So pump those arms. I love it. Here we go. In four.

We're going to take a deep breath, two and one, right here. Just really big. Keep those feet moving. Inhale, exhale out all your stress. Yep.

Feels so good. I'm grateful to be able to exercise. Take those arms and roll your shoulders back. Just get the tension out of your neck. Maybe you've been staring at a computer, maybe you slept funny.

Yep. Maybe you've been holding a baby, carrying a suitcase, I don't know. There's lots of things. Lots of things. Rolling back, one more time.

Good. All right. Take your feet wide. So those feet are wide. You continue to walk.

It's right, left, right, left. And by the way, if you get off on the wrong foot, you're not on the right. You're not on the left. Nobody cares. You're in the comfort of your own home.

Nope. We don't care. I love it. Okay, here we go. We're gonna go for a hamstring curl as we warm up, that's going to fire up the quads and knees in four, three, two.

Here we go. You just take that heel all the way up to your glute. Bend your knees slightly, right there. Good. Keeping this pace.

You know, every time we do this Sam, I sweat. Oh, I love this. And I love this move too. I know because just this constant taking your steps, whether it's indoors or outdoors, fires up the heart rate, helps build bone mass and make your muscles stronger. Helps you relieve stress.

Clears your mind. Gets the heart rate up, burns up calories. And if you can't get outside, you can still walk at home. Right? Right.

Okay, here we go. Last four, three. We're going to take it to knees to the front. So now we're stretching our glutes. As you bring those knees up to your chest level.

So if your knees are down here, that's okay. I want you to do whatever you can today, but if you can pull them up and pull your arms top to bottom, we're gonna get a little heart rate here. Still warming up. Let's go. Here we go.

Last four, three, walk it out. My friends, right here. Just walk it out. So we've got our walking step. We've got our wide walking step.

We got some knee lifts. We're going to do some low kicks. All right. So just push with your heel. It's like you're pushing a box on the floor and moving it forward about six inches or so.

Pull those arms. Now, if you feel like your hamstrings are warm or that your hamstrings are flexible, take your kick up a little higher. So place that kick a little higher. All you kick boxers, you love these. They love it.

You love these front push kicks. They're like, I recognize this. Come on, let's go for four, three, back to walking. Here we go. All right.

How are you feeling? Feeling good. Feeling like that heart rates coming up a little bit. Yeah. We're going to take it a little wider again.

Here we go. Here we go. We're gonna peddle our arms back like this. Right, left, right, just getting that shoulder joint. I was gonna say I feel the shoulders.

Ready? One more time. This is the end of our warmup. Here we go. Now if at any point in this workout, the exercises are too fast or too big or too challenging, go back to that home base of walking in place.

Absolutely. I'm a poet and I didn't know it. Go back to that home base of walking in place. Okay? Four, we're going to change the direction of our arms.

One, here we go. Scoop it. Hello. Scoop it, right there. Makes you think a little bit.

Right? It's like when your legs are moving and your arms are moving, it's a lot of brain connections. Here we go. Last four, three. Now walk it out.

Here we go. Bring those feet in. So your step counter may not be exact. Because we're doing knee lifts. We're doing side to side.

We're doing hamstring curls, but it'll get you close. Okay, pump those arms. How are you feeling, Sam? Feeling good, feeling warm. I hope you're feeling good at home, too.

Our goal today, get the heart rate up. Get some steps in, have some fun. Here we go. Lift those legs. You know what I always notice about these walking workouts?

My calves are on fire. You feel it. Here we go. All right. We're going to do our jumping jacks, low impact.

Right, here we go. It's right, and left. Right, and left, right there. So hands go hip to head, just like you would with a regular jumping Jack. And if you're feeling inspired at home, jumping jack it out, my friends.

Feel confident to do it. Eight, seven, six, five, four, three. Walk it out right here. Easy peasy. Right?

You got it. You got it. Walk it out. Walk it up. Go eight, seven.

I love it. Four, three. Jumping jacks again, it's easy, go. Right into it. You got it, breathe.

I love it. Hands, hip to head. Up, down, up, down. You got it? Feeling strong.

Going back to that walking step right here. Let's go. I'm trying to get on top of the beat right there. You know, when you've been teaching group fitness for a long time, that beat. It always comes back to you.

And there's such thing as the top of the beat. There is. Yeah. So Sam and I can hear it. I can tell when I'm like four beats off the top and I'm like, uh-uh, that's not working.

All right, are you pumping your arms at home? Side to side, here we go. Right, left, right left. On top of the beat. Yeah, there we go.

Okay. So your feet are moving side to side. Lateral. Yeah. Got it?

Now take those arms up. Raise them up. Raise them. These are our praise it arms. Praise it.

Bring it up to the sky. Love it. Right there. You got it. Come on, bend your knees.

Little pep in the step, but I love it. Bend your knees. I love it. Four, three, two, jack it out. Right into those jumping jacks.

She's making you think. You got it. Four, three, two, step touch to the right. Praise arms, yep. No walking step in between.

Chris, I think you're ready to do a dance workout. No, no, that's not going to happen. Four, three, two, walk it out. Here we go, all right. Whenever in doubt, walk it out my friends.

Right here, push it. Push it, pick those legs up. You got it. Knee lifts, here we go. Right, left, now add an opposite elbow to the knee.

So you're feeling this through your waist? Yeah. Yeah. Wrap that knee. I'm sorry, wrap that elbow to the knee.

Feel it. Core obliques. Pull your belly in, you got it. You got it. Eight, seven, six, five, four, three, now back to your jumping jack.

Stringing them together. Making you listen. Right there. Eight, seven, six, five, come on. Four, three, step touch.

Praise it up. Let's go. Up, up, up, up, I love it. Arms overhead. You got it.

Right there. Light on the toes. We're going to keep on moving. If you need to take a water break, feel free. Do it.

Towel off if you need to. If you can keep walking with us, walk it out. Let's go for four, three, right into those knee lifts. You got it. Here we go.

Right, and left. Right, and left. You got it. Total body. Wrap that rib cage.

Wrap it. I love it. Remember what I said earlier? Bigger moves. More impact on the heart rate, on the calories burned.

So get that elbow wrapped. Get that knee up towards your chest. Give me eight, seven, come on. You got it. Four, three, walk it out my friends.

Right foot, right there. Keep the pace. Yep. So four miles an hour walking pace. It's a good pace.

A 15 minute mile. Absolutely. When I'm outside, I tend to go like a 16 minute mile, I think. Do you know what you do? I would say about a 15.

I'm like a speed walker. You're fast. And when I walk in my husband, it's like an 18 minute mile. When I walk with my dad, it's like a 25 minute mile. I'm like, can you speed up a little bit?

Okay. If my husband watches this video, he's going to be like, are you kidding? You threw me under the bus. Yeah, right? My dad won't watch this.

So it's fine, but he knows. Here we go for four, and three, we're going to walk it forward and back. Now just try this out, it's one, two, three, four, and one, two, three, four. So you go right, left. Right, left.

You can't overthink this move, right? No, you can't. You can't think about what your feet are doing, you just step and step. Don't make it too complicated. And step.

Pick those feet up. You've got it. Pick them up. Good. One more, one more.

Let's go. Walk it out, right here. Right, right. I love it. Relax those shoulders.

That was just a fun little interlude. Four, three, arms out to the side and you press. Press, press, press, so it's like you've got a big, what would you have right here? A big beach ball. Beach ball.

Right there. Hug a tree. Hug a tree. Right there. Come on, four, three.

Now take your pumps to the back of the room and press it, press it. So we're working the rear shoulder here. Keep your shoulders away from your ears, friends. Do not scrunch your shoulders. Four, three, to the front.

Here we go. For four, three, to the back, here we go. For four, three, two, to the front. Four, three, to the back. One more.

Come on. Four, three, two, march it out. Right there. There we go. That felt good.

It feels good to use the upper body too. Just using air and your body, that's it. Easy peasy. Here we go. Walk it for four, three.

Now step touch. Right and left. Praise it up. Praise it up, my friends. We are grateful to be walking.

We are grateful to be moving. We are. Sweat is starting to drip. I don't know about you. Yeah, I'm sweating now.

She's glistening. I mean, I love this kind of steady state cardio workout. Yes, it feels so good. It's like that. Like you said, going out for a walk, just keeping it steady the entire time you're working out.

Well, you release those endorphins. Those are your body's natural happy drug. They're a hormone that releases in your body. And honestly it clears your mind. It makes you feel better.

Kind of reduces stress. So this steady state stuff is good every so often. Here we go for four, three, two. Now walk it out right here. Right foot.

Just always get back on that right foot if you can. I love it. Pick up your feet, four, three. We're going to take it forward and back. Here we go.

Here we go. Walk it. I like this one. Bring it back. Pump your arms.

You got it. Two more times. Go. Nice. One more time.

Here we go. Step touch. Right and left, praise it. Here we go. Here we go.

You gotta think. You got it. Here we go. Here we go. Four, three, now two steps to the right.

Hello. Hello. Hey oh, let's do it. Two to the right, two to the left, come on. Pull those arms overhead, yes you can.

Yes you can. Four, three, we're going into knee lifts. Are you ready? We're ready. Okay, let's go.

Right, left. Right into it. You got it, team. Very nice. Keep it going.

Go, go. Now we're going to go into a double knee lift. Hold tight. Here we go, on the right. It's two and two.

You got it? Now let's change the arms. We're going to pull from the top. Here we go. Pull, pull, pull, pull, breathe.

Contract those abs, stretching those glutes, Feeling it. Feeling it. Great way to do some core but standing. Four, three, two, I love it. Single knees, here we go, for eight, seven, back to that elbow.

You got it. Four, three, walk it out my friends. Good job on the knee lifts. You start to feel those. I love it.

Step touch. Right and left singles. Here we go. Praise it up. I love it.

Keep those feet moving, you got it. Let's go. Keep it moving for me today. Maybe you're looking out your window. Maybe it's sunny, maybe it's rainy, maybe it's snowy, I don't know.

Yeah, never know when you're watching this. I know we have those inclement months in Minnesota where it's like, holy cow, I am not going outside. Or you know what? Maybe it's too hot outside. It has been so thick.

Yeah it can get rough. We have the most extreme weather here. We do. Now double up on the right. Two of them.

Here we go. One, two. You got it. Moving sideways is good for your brain you guys. We're so used to moving front and back every day.

This is actually called your frontal plane. Tell somebody that today. Hey, I was moving in my frontal plane today. They're like, what? They're like, who are you?

What's that? Singles. Yes we can, let's go. Four, three, walking forward, here we go. And you got it.

I love it. What do you think, Sam? I love it. I'm loving this. I like the little pep in your step, girlfriend.

I just feel so good. Come on, four more. You just go right, left. Three more. Come on, two more.

Stay with it. I love it. Okay. Walk it out, right here. I love it.

Taking it wide. Hold on, pick up your feet, now take it. Got it? Got it. Pick them up.

Listen. In, in, out, out. In, out, in, out, pump your arms. In, out, good. Breathe through your mouth.

Get that oxygen to the working muscles. Feel so strong today. Feel those legs. Go, go. Come on.

We almost have it. Hold on, give me four more of these. Three more, now we're going to hold it wide. Two more. One, now hold it wide right here.

Lift, lift, lift, lift, we're going into low impact skaters. Okay. Are you ready? We're ready. Okay, pick those feet up.

I'll count you down in five, six, five, six, to the right. Go. Skate. You got it. Right there.

So you're crossing that leg behind you like you're skating. You're slightly hinged over in your hips. Nice long spine. Nice tight abs. Swinging that arm.

Kind of like imagining that I'm bowling. Wouldn't be good bowling form, but. Yeah, you definitely don't want to bowl sideways. Nope. Come on back to your wide walk.

Here we go. Wide walk. That was great. Pick your feet up. Come on, baby.

You got it. Four, three, skaters on the right. Go. I had to think about that. You got it.

So if you get off the left or the right, like I said, it doesn't matter, friends. This is a low stress work at home. Absolutely. And what do we always say? You don't have to be perfect or pretty.

You just have to be proud. You just have to be proud. Feeling strong today. Come on. Moving that body.

Let's go with eight, seven, six, five, come on baby. Four, three, wide walk right here. Let's go. Right. Get back on that right foot whenever you can, pump those arms.

How's it going for you? I'm over a mile. Yeah. I mean, what in the world? Who know you can put on the mileage in your living room, in your bedroom, in your garage, wherever you are?

Go four and three and two. Now walk it out. Narrow right here. Right here. Get those arms up for round two.

Using that upper body. Are those arms out? Four, three, two, here we go. Right foot. Go, go.

I got off the right foot. I did too, I'm with you. Hold it here. Right there. Now push it back.

Let's go. Boom, boom, boom. Actively use that upper body. Shoulders away from the ears. Here we go.

Bring it in for four, and three, and two, and one, rear delts. Four, three, reach out with your shoulders and chest. Push it, push it, hug a tree, I like it. Push it back. Push it away.

Now twos, go. Got it. One, two, turn it. One, two, turn it. One, two, turn it.

I love it. Four, three, two, all right, we're gonna go fast right here. Boom, boom. Oh my goodness. You got it.

I mean, I really feel like I am pressing a beach ball. Feel it. Feeling it in the upper body. Oh my goodness. Here we go.

Eight, seven, six, five, four, three, we go back to that home base, let's go, let's walk it out. Give those arms a little rest. That was a long time to have your hands up, right, on shoulder height? It is. I love it.

All right. We're going to toe tap right and left, double. Looks like this. Pick it up, pick it up. Got it?

So you pick that foot up. Now fist pump those arms. Boom, boom. You got it right here. Walk it out.

Walk it out. Walk it out. See that was a little dancey move. I know, right? Who am I?

Pick it up, let's go for four, and three, toe tuck fist pump, here we go. Here we go. Boom. Boom. Go four, three, two, walk it out.

Now, we're going to add our forward and back to this. That's kind of my favorite move. I like that, it just like resets you. All right. Toe tap, here we go, right there.

Four more. Four, three, now walk it forward, here we go. Walk it. Bring it back. Walk it.

Toe tap, here we go, right foot. Boom, boom. Four more, here we go. Come on, walk it forward. Yeah, bring it on my friends.

You got it. You got it. Pep in that step. Toe tap, here we go, here we go. I like it, four more.

Three more, walk it forward. Come on, baby. Right there. Go. Toe tap, here we go.

Do it again. Again. Breathe. Love it. Breathe and breathe and come on, baby.

Leaving me behind. Oh, we forgot Sam. We'll do it one more time, okay? Here we go. Here we go.

Here we go. Tap it. Tap it. I like it. For four, and three.

You got it? Got it this time. Here we go. I think you guys like seeing us messing up. Keep walking forward and back.

It means we're human. You too, at home. That's the thing. You know, they say dance like no one's watching. Walk like no one's watching.

There we go. Do your thing. Comfort of your own home. Four more of these. Come on baby.

Three more. And two more. Pump those arms, remember. Bigger movements. Back on that right foot.

Right back on track. Step touch, let's go. You got those arms up. Praise them up, baby. Raise them up.

Praise them up. You're just a poet today. Go. I know. So here's the thing, if you can smile while you're working out, yay you, right?

Every workout is not supposed to be a knock them out, drag them out fight with your body. You want to have a little fun. You want to feel accomplished. You want to feel good. Give me two steps to the right.

Let's go. Up, up, bend those knees, my friends. Bend those knees. Go, go. We've got those feet moving.

I love it. One more time each way. Good, jumping jacks right here. Right foot. Left.

You can take it to a full jumping jack, if you want. I want those hands hip to head. Go, go, double toe tap, fist pump, go. Throwing it at us. I'm just throwing it all at you.

Yeah you are. Come on, come on, come on, go four, three, single knee lifts, here we go. Oh man. We gotta think about it. I love it.

Four, three, walk it out. Here we go. Nice job everybody. We are moving and grooving. Here we go again.

In four, three, you're gonna two step to the right. Couldn't get the words out. I wasn't fast enough. I think I did. You did.

We got it. Right there. I'm feeling so strong. Pull it up. Using those shoulders, your back muscles, your core.

Yeah, here we go. Last four. Come on, three. Come on, two. Jumping jacks, here we go.

Right and left and right and left. Yes. Come on baby, toe tap, here we go. Pump it. Trying to incorporate some arms today.

Just like we do in kickboxing. Yep. You work those muscles. You get that heart rate up. Four, three, knee lifts to the front.

Let's go. You got it. Drive that knee. Wrap that rib cage. This is your standing core right here.

Wrap that body. You got it. Four, three, two, walk it out right foot. Man, huh? Sweat is dripping.

It's hot in here. It's getting hot in here. Pick those feet up, my friends. You are awesome today. Double knee lift.

Here we go, here we go. Right. Now remember those arms, thank you Sam. You got it. It's like you're pulling them to the outside of your knee.

Right there, right there. If it's too much to have your hands above your heart, you keep them below the heart. That'll keep the heart rate down. All right. So remember, if any of these moves are too fast or too challenging, no shame in the modifying game.

No way. If you can't keep the pace you go to home base. Yes, yes. I like that one. Right there, right there, come on.

We got it. One more set on each side, man. I'm starting to feel it. Feeling it. Yep.

All right, here we go. Walk it out. All right, my friends. Time is a-flying. It is.

What are you at? 1.75 miles. What do you have? Yep, 1.7. All right, look at us.

Picking it up. I love it. We're going wide. Here we go. Here we go.

Keep it wide. Pick those feet up. Can you pick them up off the ground? Yes you can. Go, go.

We're going back to our low impact skater, in four, three, two, here we go. Right foot, right there. I like it. Let's go. Me too.

I love skaters, you know, they work the backside intensely. But they get the heart rate up. Let's go. Come on, baby. We got to throw some more kicks in.

Oh, I like it. I know we got to throw some more kicks in before we finish here, my friends. Let's go four, three, two, walk it out right here, right foot. Pick up those knees. Excellent job today, my friends.

We're getting towards that two miles, power walk. Here we go. Last four, three. Now he'll kick, push kick to the front. If you are warm and your hamstrings feel good, you take it up higher, but only if you feel like that's a good move for the backside of your body.

All right. Push, push. Now you should have your abdominals tight and you should not be hunched over. So don't let your upper body round at the top. You want to stand tall right here.

Lift up through the rib cage. There you go, Sam. I love it. Holding it up. Eight, seven, six, five, four, three, push it to the back.

We haven't done this yet. This is a mule kick. Any of you kick boxers, you do this with us. So your abs are tight. Again, long spine.

You push something. It's like you're shutting the car door with your heel. Four, three, now four to the front. Think about it. Four, three, two, to the back.

I mean, sorry, four to the back. You got it. Four to the front. Four, three, now two to the back. You got it.

One, two to the front, to the back right there, to the front right there, to the back. Come on, come on, walkers. Feeling strong. You guys are awesome. Abs tight, spine long, don't hunch over.

Shoulders back, you got it. One more set, front and back. Come on, baby. Walk it out, right foot. I love it.

Feeling your entire body. Keep it coming. And you know, each indoor walk you take with us, we throw in some different moves. Yeah. So it's all walking base, but you'll still lift your knees up to still get those glutes.

You'll still get those calves. You'll still get those arms. It's a total body workout. Here we go. Last four and three.

Praise it. Two steps. Two steps right there. Pushing those arms overhead. Come on.

Staying light on those feet. Breathing it out. All right. We're going back to single step touches. Go.

Make it wide. I love it. It's like you're grabbing a cloud. Pull it down. I love it.

Pulling a cloud. Grab it, pull it down. Let's go. Use those muscles. Here we go.

Last four, three, two. Walk it. All right. We're coming to the end of our walk. How is this happening so fast?

Oh my goodness. Time flies when you're having fun. We vowed to go 30 minutes, we're almost there. I'm over two miles, actually. Yay, you.

I love it. Four, three, double toe tap. Here we go. Toe tap. I could keep going.

We could just keep going forever. Once you start walking at home, you start get that little sweat, those endorphins release. It's like, well, why the heck not do another mile? Exactly. Okay, but we're not going to, don't worry.

Four, three, two, walk it out. Walk it. But if you want to, you could replay, view another. You could add on one of the other walking workouts. We have that 5,000 step workout.

We have the one mile, two mile, right? We have walking intervals. Yeah. So there's a lot you can do. Lot's of options.

Walking it forward and back one last time. For four, three, two, here we go friends. Oh, thank you for joining us today. We're going to do a quick cool down because you need it, four, three, two, one, and. Check, done.

That felt so good, thank you. I mean, 2.11 miles for me. I'll take it. Several hundred calories burned. Heart rate up.

You guys, I am so proud of you. Take your feet a little wide. Let's take a nice deep breath, squat down. Very nice, you guys. All the way.

Now we're gonna come into a yogi squat if it feels good. If it doesn't feel good, you're going to stop here. You see if this is about where you need to go. If you can come all the way down, we're gonna, oh, work on those hips. Holy cow, huh?

I feel them. Rock a little bit side to side. Maybe if you can't come this far down, you sit back into a chair. So maybe you're sitting in a chair right now, knees wide. Just you can open those hips.

I want you to just drop one knee and then drop the other. Just try it. Drop one knee and then drop the other, a little hip mobility, my friends. Okay. Roll it up.

One vertebrae at a time, standing cat cow for our back. So we're gonna take our hands onto our thighs. I want you to bend your knees. You have a nice long spine. I'll turn sideways.

You're going to round up. Find your belly button. Oh, feel that stretch. Feels good. And then release the crown of the head away from the tailbone.

Awesome. Do it again. All the way up. Awesome. This is a stretch that honestly everybody should do every day, don't you think?

I did it the other day and I was like, why don't I do this everyday? I know, and when you get out of bed in the morning, stand all the way up here, I advise that you do cat cow. It just feels so good. Okay. Standing quad stretch.

You need a little balance here. So if you need to hold on to something, please do. All right, right there. Knee points down, hip flexor wide open, chest lifted. You should feel this through the front of your leg and your knee cap.

You gotta really find a focal point to hold your balance. Yes. Awesome. Okay. Other leg.

Feel free to stretch longer, friends. You know, that's never a bad idea, right? Never. Your body needs it. All right, we're gonna take our hands behind us.

Interlace your fingers. If you can't reach, grab a towel. Maybe you have a towel, a sweat towel with you, and go ahead and just open up. Oh baby, I need this. Feels good.

Yeah. Relax your head, neck, and shoulders. You did a great job walking with us today. I am so proud of you. Don't let anyone tell you it's too inclement to get outside to walk.

You can walk with us anytime indoors. Thank you, Sam Cam. Yes, thank you, that was amazing. Thank you squad for joining us. We'll see you in the next walking workout.