GOLD Power Walking 6

Hey, good. How do you TV? Spot? I'm Sam. Cam and I've got the lovely shell with me today.

How are you? I'm good friend. How about you? But we're going to Power walk today. So excited Power Walking.

Number six. So if you haven't done one through five, check him out. We've got 30 minutes of power walking. This is going to look similar to power walking. Number five, same play list.

We start off little bit slower. I won't say it's very slow and then it picks up speed about halfway through. So we're going to keep things tight. Shelley's got modifications if and when we need. But for the most part, we're pretty low impact throughout this one.

So all along, let's have a little warm up and then we'll get right into the workout and then some fun and then some fun. Yes. Here we go. Deep squat down retail arms all the way overhead. Inhale, exhale.

Let it all go deep squat down, reach inhale, exhale one more because I just got, it feels real good. Yeah, and roll the shoulders to the back. We are gonna be using our upper body throughout power walking today. So make sure those shoulders are relaxed. Your core is tight and reverse that circle to the front go.

That feels good too. Right. I know. I just, I just need like my back and my shoulder like lubricated, ready to work. Take that right arm figure eight forward back and one more.

Take that lifetime figure eight forward back. I just always know that like my shoulders are a little creaky in the morning. Always. Right. No matter what day.

Last one right here. Give yourself a nice big hug. Let it go. Let go. Wings a couple of times.

Got one more. All right. Deep spot down retail times all the way overhead in here that one day for keeping those legs nice and straight. He say hello to your hand straight. Wiggle your head from side to side.

Maybe you nod your head. Yes. Shake your head. No. Oh yeah, I'm gonna walk your feet in together.

So they're about shoulder with a part. We're going forward to a down facing do position because guess what? We're gonna be on those toes for a lot of this class. So start to put on your heels right. And last waking up the back side of those achilles.

Your c we're gonna feel the CS tomorrow. I know it good. You got 4321 come all the way up on top to be to both of them and then act and bring those. She all the way close to the floor as you can inhale. To be to exhale, sink a little further one more, inhale all the way up to those tippy toes.

Exhale, sink your heels as far to the front floor as you can. Here we go, walk those hands back towards your feet. Slowly roll yourself up one vertebrae at a time. Head next shoulders, last thing to come to the top. All right.

Let's get ready to start to walk. Love this right here. Ok. So we'll start off a little bit more of like low impact, getting the body ready to work. We'll add some combos because you're with Shelly and I today.

So we'll give you some combos. It's not dancy because we're still walking. But you might feel like there's a little bit of choreography. You still wanna dance a little if you want do it. Now, your attitude and effort is up to you.

So how much you pump your arm makes a difference, right? How high you lift those knees makes a difference. But when it gets faster, we're gonna have to take it down a notch. And our range of motion might be a little bit smaller. Let's push across that body, push, push, move those feet, bend your knees and use those arms.

You've got it and modification just shorten your lever. The closer the arm or the closer the leg is, yeah. The less effort or the less intense it is you got it. 43 now reach that arm of our head. It's a side body stretch.

Let's still do the same thing. You're just reaching freeze. Oh, yeah. Oh, yeah. Oh, that music.

Three two. Walk it out right here. This is your home base. Uh huh. We're always gonna stay here.

So, if you're like, I don't know what's going on. Come back, come back right here. This is your home base. This is your security. All right.

Come back to the, it is right there on the arms. Lift your chest, of course, tight, relax those shoulders down for. So you got low impact jacks too. Ok? Tapping the feet right and left.

Let's go. Boom. Boom. So as Shelley said, you can shorten the lever on those arms. My arms are b coming to a lap race.

You got it big range of motion. If you can right there, tap it back to those pushes across your body. Go go push, push overhead, reach, reach, feel like I'm right through that mouth. Yeah. Who open the mouth.

Big breath, low impact jacks right here. Boom. So you're moving those seats right to left. Four more, three more. You've got it.

Walk it out right here. Go bam. So you'll notice the majority of the time we always start walking on that right leg. Yes. So we can get back on to the beat.

And this Sam says it's right leg to always, always, it just keeps you like I don't know saying on track back. All right. So we're gonna take 123 tap to the corner of the your space. You're gonna 123, tap it back to the back and then you're gonna go to the other corner. Ok.

So three walks to the tap and then you do the same thing on the way back. Ok? We try it. Same leg all the time. 43, same leg, right leg, please.

Let's call it 123. Tap. Now go to the other side. Hold on tap. You got it.

Tap. Boom right there. Go to the corner. You've got it right there right there. Boom.

You got it. Corner and back. Nice to work. And if you're on the wrong phone, it's OK. Just right.

And I'm trying not to step out of frame because I'm like, ah there's a lot of things happening and just laughing at my left, right left, right. It's OK. Just do it. All right. So the only difference is we're going to add a center.

Ok? So we're gonna walk corner back, front, back, corner, back and Shelly, I'm gonna back you and I up so that we don't get out of a little bit for a little hot second. They see us. We with you. I promise for three to the right corner.

123 t now go to the front, bright light leads every time you've got it. Center, center, move the arms hump it, corner, tap it, tap it front. All nice. Heart me a while, but I get it eventually. That's ok.

We got it front. That's why I'm not on Sam's Dan's team. Who can you imagine? I'll be there forever, sir. A lot of coordination's ok.

Seriously. But it's going in our brain center. Walk it out right here right here. You got it back to that home base. How'd that go?

I like that. You like that? I like that. No, I got it. You got it.

Pump the arm stream for three. Low impact jacks. Let's go. Let's go. Boom.

Boom. Right there. You got it. Push across that body. Go push, push, give me those arms, reach it overhead.

Go, go 43. Walk it out. Now we're gonna do the same thing. We're just gonna go forward back though. Love it.

123. Tap, 123. Tap forward and back. Let's go right here. 123, tap and to the back.

Oh, I like that. All right. So relax your shoulders. Heart rate's coming up. You say light on your feet.

We're not in quicksand. No, you gotta say super light. Oh, got it. I like that stain on that ball of your foot. Nice and nice and high.

You'll feel the calves a little more than normal, right? You got it, bree, last one. Walk it out. Walk it out. Go.

How are we doing? Team? Oh, I'm doing well. I'm starting to get warm. It's good.

I hope you are too. All right, let's just practice a box set. Ok. So it's forward forward, back back with your feet. We're gonna start with the right leg first.

Perfect and do that a couple of times. Do try it. Let's go. It's forward, forward, back back. Do you step into the corners and then stepping back towards the center?

Yes. On the forward you forward to the corner and on the back you come back in using a little of those inner dye. I love that feeling, please. Yes. Now use those arms and if you're all like me, it was, it used to be called a V step, right?

V step. Yep, you're right. But this box step, I like it. It is a little tay. Come on, that's, that's where we, we find the generational like uh changes in the verbiage, right?

Tell me I'm only 34. Come on, we're the same age. Go on quote or Mart. Can you get a little lower? And I was like you walk it out right here right here.

You walk. Oh Yeah. All right. That was good. So that's gonna show up a couple times throughout our, I was going to say our routine.

But our walk, it's a power walk. Number six. It's a beautiful thing. You got it. All right.

So this one's gonna take a little bit, not so much, but this is like the biggest, the most amount of choreography that you're gonna have today. Take me a lot of walking. We're gonna walk to the right for 1234 and then you march or walk it to the front for four. OK? And then we go to the other side.

OK. That's where we're gonna start. As soon as we get the hang of it, we'll add on and it's a wolf trap, right? It's walk 1234 and walk it just like this. Yeah, perfect.

We start with our right leg. OK? And four, three. Turn your body to the right. 231.

Let's go 1234 and walk it Walk it form. So right leg leads. Now the left left, right left, right left. Right. Now we go to the right, right.

Last, last, right. Right. I'll tell you our opposite. You know, I'm special like that. Right.

Lead with the right now. It's to the left. I got it. You got, it took me a while. I told you it worked right left and then you tap that last one is technically a tap right here.

Boom. Walk it, walk it, walk it, tap it, walk, walk, tap. How we doing? Oh Yeah. Walk it t now you tap.

So you walk for 4321432. Tap 4321 and t it, now she's got it 10 minutes. It's OK. Now, 1234123 T. Boom, you got it.

All right. Do we feel that beat? Kind of picking up just a little bit. So keep the legs. Jason tight.

Last one. Walk it out right here. Boom. Nice work. OK.

So that's the first part of your combo. Second part of your combo. We're gonna add the box set. Let's just try the box set. OK?

Right here. Or the V stuff that what I can do that one, we can, what I can do it. That feels good. So we're gonna walk at 1234 or you walk to the front for 42 V sets. So it's 123456788 or two of them.

Same way that I count. Let's walk it out in this time of go. OK? So you walk it to the side, you flip to the front, you walk your four to the and then the other side, the other side. 321.

Let's go 123. Walk it. Now be that right leg lead. Now the left leg lead. Boo, left leg, right.

OK. Go this start three times, left side. Let's help. Boom, left like forward, forward, back, back. You got it right side de oh baby, I like this one.

I do too. Now that I know it, we're moving all directions to the right here. So there's a lot of body changes if you're like I'm not feeling it. That's OK. Boom.

Left. Like you gotta think about this. You really do right. We're gonna do this one for a little bit so that we get the hang of it and you feel good. Keep it tight.

Like to the race are you breeding? I think so. I think so. She said that came out a little breathy. Nice.

We want you breathy. You're gonna breathe baby one more excite. Let's go. You got to relax those shoulders. Breathe.

Use your legs right here right here. Last time. Can we walk it forward? Walk it back to the front. 123 taps.

Boom. Hello. First. You've done this one before we do it again. What am I?

You got it? I don't know. See we were just working side to side, huh? Now, front to back, back. Well, in back, Jack right here.

Go. Holy bananas. She's not giving us a break today. We're not. This is beautiful.

We keep moving. Keep that body in action. Walk it out. Go. Oh, I love this.

Right. A steady zone. Who? She's OK. I say two or three.

I'm, I'm almost up to that 30 girl. Right. Tas a couple shoulder rolls to the back because I'm feeling a little tension in my neck and my shoulder. Yeah, I tend to raise my shoulders a bit. Right.

Me too. I can think about that one. He like, no, he'll tap to the front. We'll add a bicep curl boom. Boom.

OK. So show us your muscles and flex them. We're not just kind of like here hanging out. You give us that attitude and that effort. It should be a little harder than you want it to be right there.

And don't flail keep the constant tires tight. You squeeze your tricep at the bottom of that curl. Press, squeeze, press. Hello, baby. No weights.

Hello. My three. Now we're gonna go to the side. It's that low impact jack that you've seen before. Let's go.

Boom. Boom. Ok. So this one we're gonna go forward which are the heel taps? Ok.

Side your low impact jacks and then we'll show you the, the back the back. Oh Love that 14, three tap to the back. Now we give a tricep pick back with those triceps. Let's go. Boom.

Boom. Extend. Press. Press squeeze. Oh yes.

Relax your shoulders. Four or three. Walk it out, walk it out. Let's go. Boom.

All right. So we got front heel taps by side. Low impact jacks. Beautiful. And then we have the tap at the back.

Perfect. I got kickbacks. We got some other body in here. Who who I'd say? We got this.

Let's go into one heel spice up. Curl 432 jacks to the side. 43, tap it to the back. Let's go 43 heels to the front boom. Boom.

Check it out. Tap it to the back. Press push. Let's go four in front. 432.

You got it. Look forward to the mask. We're gonna do 41 more time. Four. Come on to the side, back to the back.

Ok. Now we're gonna go eight ho what? Seven, just a couple more. Ok. I'm in, I'm going eight to the side.

We normally go down. I know we're going up. I love this. Mind mind work back. Press it.

Four. Keep your core tight. Eight to the front. Oh I love that bicep. Tap it to the side.

You just go four t 43. Tap it to the back. 48. Let's go. Eight.

Oh yeah, of course. Yes. 43. Now we're going down, get it. Ok, I see what you're doing here.

Excuse me? I'm just making it work for a threat. Jump it to the side. You jack it to the back. 40 let's do two.

Sammy. 12. Yes. 12. Holy bananas.

You got it. That's all Shelley's idea. Sorry guys. I thought about it and then I was like, I don't know they can do anything. You got it.

Mind in the game. You've got to keep moving. We haven't stopped moving. Oh yeah, one more set. Let's go.

Press it, walk it out. Let's go. Oh I like that a lot. Let me know what I like even more like let's side move. Should we try it?

Fuck that go. So remember this one's in there. Yes. Yes. Don't forget about it.

It's walk for four to the front for four long steps to two box steps. Let's try 321. Let's go. 123, block it to the cramp too. Bend your knees right there.

Right there. Last leave, left, left. Now, the right leg leads. Go, boom. Change your directions with your shoulders and your hips.

Boom. Yeah. Well, 123412. You've got it go. Are we breathing?

I think here we are. Here we are. I think, well, one more east side. Ok, let's go. Keep those arms moving.

Pump it. Pump it to the last go. All right. We're gonna go forward back forward to the front. Ok?

Forward to the back. Let's go. You've got 123. Tap to the back. Let's go.

Boom. Oh, heels to the front. We're gonna go for four. Let's go 43 to this side. 43.

Press it back, tricep. Kick back to the front to the front. Go. Oh I love the upper body. Everything about it, Sammy.

I know. I'm like, how can we get the upper body a little bit more into place. Cut, cut. Oh yeah, you got it. Think about this 11221.

However you want to count it. Oh, we got it, Louis. You got the team last set. Walk it out. Go who you see as we get when we get into the World Cup, we get closer and closer.

So we walk together with our puppies. Yeah. My cat, your puppy. I mean, that's kind of how I feel about indoor walking. I walk with my friends so much fun.

Seriously. I had no idea. You had so much fun in an indoor walking until I drive one. So, you did one and then you're like, I'm hot and then I was like, oh, she's like, when can I leave? You?

You've led one once, right? Yes. Yeah. See, and I said I never wanted to lead one and here we are the most fun. Right?

And Betty is coming right here. Seriously. We uh we're sweating two steps to the right. Let's try it. 222 now.

Penny in a little lower. And I was like, turn your booty on and I can't get any lower. And then this what? Well, maybe I can, you can go. Oh, there it is.

So, we've done a lot up right now. Use your booty. Oh, if you really want, you can put a band on those legs. Yeah, we're not going to make one. Go on now.

Don't stand up. You got something on your head and it's not gonna fall off. Yes. My cup of tea do not drop my, do not drop it elbows wide. You stop back, go, boom, boom, squeeze.

Uh oh, did you stand up a little bit? No. Can you sing a little lower? I promise. I didn't.

Uh oh, I'm scared. Walk it out. Go who, who he booty? Right. Hello, Boody.

Hes in the legs. Get the heart rate up a little bit higher. Yeah, actually low in that leg work. Alright. Opposite elbow, opposite knee.

Ok. We're gonna twist right elbow, left knee first. Ok. So we try it. Yes.

In 4321. Go. Boom. Boom right there guys you use your core to get that opposite elbow, opposite knee boom, crunch. So Sam, are you twisted towards the knee or you're bringing the knee across the body?

I'm twisting towards the knee. OK. So it's like you're a bobby doll and you twist to the top of the bottom. OK? You should feel your obliques kind of rinsing out, squeezing.

Oh Yeah. Four more opposite hand inside of the foot right here inside, inside. So now you bring the heel up to the sky and you reach for the opposite toe or heel. You choose inside the foot in the baby. Yes, you got it.

It's that internal rotation for that head back to the knees. Let's go crunch for three. Tap the toe for three. Holy bananas. Why my legs at me, right?

I like they burning 21221. Yes, you can right here. We got to do one of each. All right. Let's try it.

One knee, 31 toe. Let's go one knee to knee. Oh knee to, that's how she's doing. I distracted her. OK?

We can try it. What are we going to the same foot? Same baby. Ok, let's try it. 43.

It right. Elbow me. Tell me. Oh, she's looking, she's got it. Sorry, baby.

I know. But you look, I mean it's gonna challenge my mind and your right. I can't do this one for some reason. Holy bananas. This is real life.

People come on, this is not pre-recorded. We're not turning over nothing like stepping on the train and toes. I'm sorry, baby, girl, we're going for. You were going there. I'm sure of it.

Last I walk out. Go. That was one of the, it was if you just did that nice work. Brain work and you know what's fun about that is we could have done it two ways, of course. Right.

So there's always different options and if you got Oh no, you didn't. It was your solo moment to the right to the left. Let's go. 22. Can you sing a little lower?

Yes, you can. How are we already getting to the end of this work already? I don't want it to end all thing. Let's go. 11, we're not quite there.

Ok. Good. Come on. Our time is coming close to an end. Yeah.

So let's pick it up. Ok. 143. Walk it now go, we're gonna go to the front to the back and Let's go forward. Tap it.

Tap it. What is the be seriously, you've got it. When you walk out with your friends, you wanna be sweaty babies. Sweaty buddies is right. W Feels so good, Sam.

He attached to the front BC. Girl. Boom. Four more, four more. Perfect.

We're gonna do one set of eight. It's right here. Eight. Then we go first. Ok.

Then we go to two. Love it. Let's try it. Eight control. Yep.

Press fours right here. Four. After this one you got to choose. Ok, two rounds, one, take that second round right here. We walk it out right here.

You walk it. Shelley's favorite is I love that because I learned it like literally in the last 10 seconds. I mean, I remember that I to the right right leg, it's in 43, right leg. Go change it to the front box. Step to the left square, your shoulders in both directions.

It makes a difference. So to the front, bend your knees to the left to the left, we one more each side. If you can. Let's go right. Right.

Right. Like, oh, it's just that easy. That's like that's what I eventually got. Right. The impact track right here.

Let's go. Boom. Boom. Oh, got it. Oh, I'm loving it.

Emmy. Four, three to walk it out in the diner. Go. All right. For the end, we're gonna got a kick back scene.

It's basically a step upper cut. OK? Legs are still moving. We're gonna step to the right upper cut with the left arm. OK.

And 4321. Let's go. Boom, boom, boom. Right here. So for my kickboxing friends, this is for you.

If you don't like kick kick boxing, this is just a little glimpse. Yeah. No, we're not here for long. And you know what? This is just a bicep curl.

Yep. You got it. Boom right there. Lean forward. Show them your bicep.

Let go and talk about their car. Whoa, I feel it. Thank you. You got it. Oh 43.

Walk it out. Go. Oh, ok. We're ending out, out and in right left, right left. Ok.

And then we're gonna pick up the pace out, out in, in, squeeze the inner thighs to come back to the center. You can stay here or you pick up the pace. I'll stay here. 321. You have 15 seconds.

Go. Can you just beat up those likes and you say what, Shelly? What does it look like out out in, in? I'm still moving but I'm just not as fast as let's go. Let's go.

You got 10. Woo hoo Nies. This is it, this is it 084321. Done. High fives all around.

Well, that was my watch says 2.5 miles. You do an indoor watch. Yeah. No, I didn't. I did it.

She did it so that people always ask us what, what we put our watches on these spot down as we start to strike, I'll kind of talk about it. So people always ask us, what do we put our own watches on when we're leading workout? So, Shelly did hit. I actually did other, you know, because it's just different. Yeah, I just get it all day.

I'm lazy like that, Sammy. That's not lazy. Well, you're right. Like it, quad strikes on the right. Squeeze those knees together.

I put mine on indoor. W perfect. And you are 2.5 2.5 miles in 30 minutes. That's pretty cool. And we had a, a warm up at the beginning.

So, you know, that's just a little slower than I jog it. Yeah. Dig that, whatever. Dig that heel to the front and hinge forward. I mean, no, it's fast because, yeah, my son laughs at me.

I said I'm going for a ride. He's like mom, your paces don't run. It's jogs. So there we go. Flex your toe up towards the sky.

Feel a little bit of those calves. Oh, backside of those legs. Yeah. Beautiful stretch. Switch your legs, your left leg in.

Just lose your core. It, maybe you need to hold on to something for a little bit of balance. Totally cool. Grab onto a wall or your friend or your friend. Got it.

I would lean all my weight on you though. You could, I take you, I could take that heel towards the front toes to the sky hinge at the hips first on your butt back. How low can you go? That feels good. You feel a stretch?

It a little uncomfortable but definitely not painful. Oh, nice work squad. That was 30 minutes hard walking. Number six. If you have not tried one through five, I advise trying those, bring those feet together.

One last hamstring stretch. Maybe you bend one knee or the other. Ok. How many? Oh my man like straight, roll yourself up one vertebrae at a time.

Head next shoulder. Last thing to come to the top, check out power walking one through five. We also have walked in stats. So if you want to walk and then do some weight lifting, weight lift, we got a couple of those. If you need extra time to stretch, please take the time to do so.

We got mobility, we got stretching all on the on your app. So check it out. Always available. Always available. We'll see you next time.

Thanks for joining. Thanks. Thanks, bye guys.