GOLD Speed Walking 1

Hey, hey, get healthy UT. My name is Shannon and I'm bringing you speed walking number one and I've got the lovely Sam with me. Hey hey hello. So this is all about speed as you can see just what the title says, right? Yeah, we're gonna cover some acres today, right?

Acres, baby. We got 30 minutes of this. We'll take you in multiple directions, but the goal for this is to say walking fast. OK, so we might not have our knees up as high. yep, we might not be stomping hard every time because we want every step to count, absolutely, but let's giddy up.

We're right into it. We're already giddy up. I know we started right away. They're like, Whoa, what's happening is it. You push play and we're already going.

Yes, because that's how it's supposed to be. So we're gonna be walking forward and back starting right now here we go. Take it up now. It doesn't matter which foot you're on, OK. Look at this.

This is quick. This is quick. It is. I'm like, whoa, where are we going today? I'm doing what I'm told.

If you have any issues, talk to the boss. That's right. Keep it going. We're bringing you some sunshine and smiles today. Sam and I, I'm all about backwards walking.

So backward walking, you guys, it uses completely different muscles. Then walking forward, everything we do in life is forward, forward, forward, right? quad focused. When we go backwards, we're using those hamstrings, building those calves, supporting your knees, which we love. Yes, one more, and we're going to take it center.

You're marching left and right, left, left, taking you outside of the box with that left leg march. Hey, oh yeah, we're thinking today. So we're going to be tapping our feet out side to side. And we're gonna kind of just go like this with our hands, you know, kind of like that, no, snap it out just like that. Here we go, snap it out, out, out, out, yep.

And then we're gonna take this with a little bit of a twist, not like a twist and shout, but, but pretty close, but pretty close. OK, we like that. It's all about getting steps in. When you're done with this, this is 30 minutes. So when you're done with this, you might have 2 miles, you might have a little bit more than 2 miles.

Again, this is an estimate, OK? Your watches might say something different. Your body might say something different. We might say something different. Move it across the body right here, right here, yep.

We're wiping it out. So we're keeping our arms going the whole time, making every step count, but also help keeping that heart rate going. Yep, steady pace, right? Absolutely. And you're light on those feet.

Yes, pretty low impact today, right, Shannon? Walking, walking, that's all it is. No jumping. No hopping. Give me 4 more here.

43, 2 march at center again. You're on that left foot, left foot. There it is. It helps us think a little bit. It really does, you know, not everybody likes it, but it's good for us.

We're gonna take it out. Let's take wide, wide, wide. Now back in tight, yep. Out wide again for me. Back in tight.

Again, what? Back in one more tight, yep, I'll get out. It's quick. Back in. All right, now we're gonna be walking it to the corner and back the middle and back the corner, back, middle, back in 43, we're taking it this way here we go, walk back, take it center.

And to the corner. Now, your lead might change, it's all good straight ahead right at us. High five. We love it to the corner. We're trying to stay in our camera frame here.

I know that's, but it's OK if you don't have a lot of room, right? We don't have a lot of room and we're, we're still blanking at work. That's right. Straight ahead. See the corner.

Straight up, high five baby boom to the corner, yes. Straight ahead again, give me that high five. We're, we're coming at you. Corner. Go straight ahead.

High five, boom, corner. Straight ahead last time I get to the corner so I take it right here in the middle. OK, now we're gonna get on your right foot, right, right, we're bringing it to you. We're gonna make everybody happy. We're gonna make everyone happy.

I love it, Shannon. Everybody's happy. Thanks. I know it. All right, now we're gonna do a little fancy footwork, OK?

OK, we're gonna do a ball change and then a 123. So it's gonna go like this. Step forward, 123. Step forward, 123 for those dance turns. I was right on with you.

Ball change 123, yes. Quick, quick, quick, quick, quick, quick, you got it. Fight on those feet. And remember it's faster, so you're not gonna get those knees up as high as maybe you would other times. Keep going.

And if this is throwing you off, just keep moving your feet fast, it's all good, right? Don't stress out about it. Just do quick feet. Yeah, it's just a walking workout, speed walking. And it's light and fun, smile on your face, 2 more.

OK, let's march in here. Get on that right foot again, right foot, yes, so you see that feet in a minute. We've got a faster tempo in order to keep this speed up and we're just staying right with it. All right, we're gonna sidestep 2 to the right, 2 to the left. Keep it basic right now.

Here it goes. Step, step. This is all we're doing. All right, now I want your arms to do this though, OK, I can do that. Yeah, we can.

We're walking side to side. Again you see different muscles, right, Shannon? That's right. Then we're used to lateral movement still stabilizing through the knees. You got it.

Keep going. Arms are strong for me. We got 4 more yet. Now 3 more each way. 2 more each way.

One more. Back to that march right here in the middle, right foot, right foot, there it is. Excellent. We're gonna go back to your ball change 123 and 321, here we go. Step 123 ball change 123.

Yes, step, step 123, step, step 123. You got it. And remember you can just keep your fast feet going. It's all good. Yes you can.

No stress here. Stress-free environment. I was gonna say this is like stress relief. Yes. Let it go.

You like Elsa, let it go. Oh, keep going. You're gonna feel those cabs turn on, yup. We got one more each way. March at center.

All right, we're going back 2 steps to the side. Let's go. Here we go. Out, out. Yes, you got it.

Speed walking today. Keep it going. Strong arms. Keep smiling, keep breathing. We love it.

2 more each way. One more each way. Back to your center, March. Come on team. All right, we're gonna change directions now, OK?

So Sam and I, we're gonna turn to the left and we're gonna be walking backwards and then we're gonna stay right in place before we walk forward or anything like that. We're gonna be turning around and walking backwards again, OK? So we'll walk back 4 steps. Sammy, all right, and then we're gonna just tap it out, OK? OK, ready?

Take it back. 4321, tap it out, tap it out, keep it here. Now we're going to turn this around all the way from facing you and then to the other side. Oh boy, you see that 432, we're walking back again, back, tap it out. Yep, you got me.

I got you. You did. I didn't really know what but I was like at this. We're right by each other, see that? I know.

I'm like, where are jazz hands, jazz hands, ha ha. All right, we're turning around. We're gonna turn to you though, and we're going backwards again ready set. Let's go take it back. Tap it, boom, boom, turn it around, turn it around, turn around.

Let's take it back. Let's go. Yes. Turn it around. Look at that.

And nobody's getting dizzy because it's not too fast of a turn. No, it's really not. See, you have plenty of time. Let's go. I'm all about using those muscles, those hammies.

I love trains. And isn't backwards walking, Shannon good for your knees, so good for your knees? Take it back, especially on an incline, yup, a small incline, yes, but in general, taking it backwards. Here we go. It's so good for your knees.

And I'm an expert with the knee issues. I was gonna say it back. Beautiful, I'm gonna let you stay being the expert there. It's not a fun thing. Go.

It's not a fun thing to be an expert on, but it's all good. Somebody needs to be that they get stronger, right? Yep. Take it back again, last one. Good, we're taking it out.

Go ahead and face back to us. Now we're gonna go to a hamstring curl right here, right there. Somewhat of a smooth transition. Keep it going. Absolutely.

I was just trying to move away from you, so you felt like you had room. I know you want me to be on top of you. I did. We're partners, yep, you're going with those hammy. You're moving those arms.

We're gonna change your arms though. I want you to press them up now, up. So you're giving us the high fives or high 10 up, up. You got it. Beautiful.

Again making your brain think a little bit, right. Maybe it's too cold outside, maybe it's raining, maybe you don't have a treadmill. These walks are great. Not a ton of space needed. You can even do everything in place, yup.

Keep going 4 more. And 3. 2, we're coming back to home base, which is that march right in the center. Walk it out. Good.

I'm keeping you still on your right foot, which I know people love. You're welcome. I know people love that. All right, now we're gonna walk just corner to corner. We're gonna go to the right corner, back, left corner, back in 432.

Here we go. Let's move. Let's clap. Mhm. Yep.

There it is. You got it. We're partying now, come on. Oh yeah. Come on, keep going, have fun with it.

It's only 30 minutes, friends. You got this. We're getting those steps in. And it's not like super boring, right? Yeah, we're here to entertain.

You're walking with your friends, yep. A ray of sunshine, a ray of sunshine. That's us. We got 2 more each way. One more each way for me friends, come on.

Good. Take it to home base right here. We're walking, walking. We're gonna tap it out to the sides right here, squash it out, squash it out. We'll add that little twist in here again in just a second.

All right? All right, get ourselves steady again. Yep, back to home base. We need that home base. All right, let's bring it across in front.

Boom, twist and shout. There it is. Show them your hips. Show it off. We need like little fringe skirts, right, right here on this, don't you think?

Oh, now you see walking Shannon. Yes, let's do it. Let's see the little shimmy, little shake, maybe some little bells on it, jingles. Oh, I love that, right? We'll make some noise.

Heck yes, come on now. So we got this little rotation here, feel your core engage. Go ahead and tighten up your core for me. Yes. You got it.

We got 4 more like this, OK? 4 more. Then we're gonna just take it directly to the side. 2 more each way. Beautiful right here, boom, boom.

We're stamping it out, yep, yes, stomp and bullshit. One more. 3 more Back to home base. Let's go. All right, we're gonna do some heel taps.

We're gonna do some knees, some kicks. All right, we're gonna do some heel taps forward and we're gonna reach your arms straight up. It goes like this up, there it is, simple, right? Come on. Simple but effective, right?

Yeah. All these arm movements, they're counting as your steps. OK, team? Every single movement we make with our arms, you're counting it, even if we're not traveling. There's still steps and it's getting that heart rate up there a little bit higher, right?

Exactly. We should be in a nice like fat burning zone, OK? You can have a conversation with us, and we're trust me, we're talking right to you. We're listening. All right.

Now we're gonna bring this to a knee up. Here we go. Change it to a knee. I'm gonna still raise my arms up with it. Little standing car, yes.

Remember your abs are engaged. You got it. Drive that knee to your chest, come on. It's quick. It is.

It is quick. You got it. Come on. You got 15 seconds here. Come on.

And then we'll be changing this a little kick, and we'll just use one arm at a time to extend out in 4. 3 2 One, changing it to a kick. I'm just bringing one arm out at a time. One arm out, boom, boom. Just like that, right?

Lengthening out your hammies, yup. All right, now we're gonna press with both arms. Push it forward, forward. We're pushing away. The height of your kick is up to you.

Find it and stay with it. Yeah, maybe it's down lower, maybe it's a heel. Yep, it's all right. You do you. We know that this pace is fast.

It's supposed to be because it's speed walking, yep, but if that's too much for you right now today, remember our bodies are different every single day. What does it need today, right? Absolutely. You got it. Keep it going You got 15 seconds left right here.

Let's go, let's go. Feeling those hamstrings, those hip flexors a little bit, yep. Everything's working. Everything is working. 54.

3 To back to your home base. March it excellent job. Nice work. We're gonna take it wide. Let's go nice and wide here.

Yes, good. Now we're gonna go back in close again just like we did before. Come in 432, wide. Back in, use those legs. I get in How Back in, we're gonna stay here.

We're gonna turn to the side again. We're gonna go to your backward walking that Sam and I did before, like a close little dance line maybe with some jazz hands again. We tap it out to the side again. This is where the fringe will come and imagine it, yep, just picture that. OK.

We'll make sure it's bright, maybe orange, OK? I was gonna say a really bright color, sunshine and then 432, back it up. Tap out, right, left, we're gonna turn it. Remember we did this before. Stay here for me.

Stay here now, back it up. All right, getting the hang of it again. Tap, tap, turn to us. Turn to the other side. Now back it up.

Yeah, tap. You got it tap turn to us. Other side, back it up. Good. Nice, we got it.

Looking to work. Back it up, back it up. See, no forward walking on this. I love it all backwards. Here we go.

Something new every day with you, Shannon, try keep it exciting. I don't want anybody getting bored. Yep. Back it up. And sometimes I think we say like we don't like something if it's different, right?

Yeah, I do it all the time. I'm like I don't like that. Yeah, it's different. And then people are like, why? I'm like, I don't know, it's just different.

What? No, we're doing it. Yeah, but I got a reason to not like it. No, right? Our body needs changes it adapts so quickly, so it's good to always change things up.

This is our last one right here. Back it up to where we started. Yeah, we're bringing it home base, march it out, keep walking and walking and walking. There it is. Nice.

Take it out wide. We're gonna go to those hamstring pulls again, right? Here we go. We're gonna bring it up this time. All right, up, up, right into it.

We kept our arms down through all that, yep, so we'll bring them back up again. Raise the roof, yes. Come on, come on, come on. All right, we're gonna travel this forward and then we're gonna walk backwards to our spot in 432, take it up, 432, back it up. 32, take it out.

And remember, this can be done in place. It's all good, OK. Up, up, extreme close up. You just sweat dripping, right. Up close.

There we are, up close, up close and personal. Coming right at you right through your screen. Yeah, we'll give you a high five. Yes, we will. We all smile.

Yes, maybe a little wing too. We love that. Again, boom, boom, there it is, those hamstrings. We got 2 more like this, OK? Come on.

You got it. One more, go. Handbag. Nice job. We're back here in the middle.

We're back in the middle. All right, we're gonna double tap it out to the side, starting with that right foot. Here it goes. 12. Sorry, that was 1.

That was 11 tap. Hang on, let me get back to it. I was like 12 in 12 in 12 in 12 in. Just like that. And we're gonna press it down.

All right, bring it up, boom, press it down. See, I've got a mic check, mic mic shoe. Good, pressing it down, press, press up, press, press up, press, press up. You got it. Let go.

Double tap it out, you got it. Keep it going. 2 more, 1 more. Now I want you to march it out, left foot, left foot, left foot. I'm throwing you off again.

Oh boy, making you think again, I know. So we're gonna go back to your ball change 123, but now you're on your left leg, OK? In 432, here we go. Ball change 123. OK.

This is a cha cha, essentially, right? We got it. That's why we need our skirts. This is why we need the skirts, yep. We're gonna do maybe some high heel sneakers.

Oh, I would love that. I might break an ankle, but we'll see. Could you imagine? Holy smokes, that would be awesome. We're keeping it interesting around here.

Yes, you got a team. Well, change, and you can keep it all straight ahead. And remember, you could just be here 123 like this. You do you, OK? What feels good in that body today, but we're moving 30 minutes together.

All right, you got it. 2 more. One more, walk it out, left foot, left, left. OK, we're just gonna walk it forward and back. That's all we're doing.

432, we're gonna go like this, boom, up and down. Oh yeah. We're bringing it up and down. Shout it out. There it is.

Raise the roof, bring it back down. We love it. Bring it up, make it rain. Not literally though. We don't need any more of that.

We don't want. We want sunshine, but if we don't, we don't get rainbows, so we do like rainbows. Keep it going, raise and lower again raise and lower. We're going 2 more times and then we're gonna take it to the corners one more time here. We're gonna take it to the corners.

Here we go. Let's go take it up and back. Oh, you gotta get that clap. That's right, Sam. Thanks.

You got it, Sam. I, I wanted to make sure we got I don't wanna leave that out. No, it's a party and it is speed walking, yes. There was a speed walking we did, Chris and I, yeah, we had some Christmas music. We feel like, I'm playing in that one.

Absolutely. So that's a good one for Christmas time. Maybe when there's always indoor walking happening, yeah, I was gonna say, well, that's happening all the time, right? At least here for us. Keep it going.

Yes. Awesome. Let's go. Move those seats. We're on one more time each way, OK?

All right. That's one. Back to your home base right here. March it out. We're on left, left, left, you got it.

We got it. We're gonna bring your knees up again like we did before in 432, bring them up. Let's go. All right, we're gonna travel these forward, OK? So we're gonna travel them up and then we're gonna tap out on the way back like that, OK?

You ready? Let's go. 432, tap it out, 432, take it up. You got it, yes. Come on.

Remember you can do it right here in place. You don't even have to move. Nope, we're just covering some real estate over here. We love it. Yeah, what did you say at the beginning?

We're walking acres, acres. See, you can see my terms of measurement are a little bit off. Ja. You got it. Yes, come on, keep it going.

Let's go up. Keep those arms going. That's keeping that heart rate up for us. Come on again. Give me it 2 more times, OK?

OK. You got it. Move those feet, last one. Beautiful. Marching center right here.

Walk it out. Walk it out. All right, we're going 2 steps side to side. We're gonna be stepping wide, OK? All right, going to our left here we go.

You got it. Let's get a little lower. Maybe we sink down. I like that sink down a little bit, yep, use those likes, yeah, you got it. quads, glutes, hammies, all the things yes indeed.

Can you get a little lower. Come on, come on, you get it. You're doing great team. We're right here with you the whole way through. Come on.

OK, we're gonna take this just single sidestep here go single, single, single. Yes. Feeling that back start to fire up, yeah. Right. All right, walk it out, walk it out.

OK, we're tapping. We're gonna do a little heel tap this time in front. It's gonna look like this. OK? Now, can you bring your arms up and over, OK, like you're rowing.

We're gonna row. We're rowing now. We'll change in the beat. Yep, us guessing. This always happens with you and I keep us guessing.

Throw it out. Yeah, they think they got us. No way, music, not today. She's just like, wait, this is a little slower. We like it.

It's great for these rowing because we're rowing, we're rowing crew now on the crew team. OK, have you ever rowed? No. Oh my gosh. Well yeah, I'm doing it.

Right now, I know, but I had to do it for 18 bonding in college. We were in the rowing like indoor rowing studio. That stuff is, oh yes, I mean if you have never tried it, it is not my thing, but holy bananas, I don't think I've ever worked so hard for sure. But we're doing the work right here. We are.

We don't have a weighted bar or an oar. Thank goodness we're not pushing through water or wet cement. So I was gonna say that is, however, some this is a little bit faster than that, that happens, just a little bit, yeah. You got it. 2 more each way.

Back to your walk. Yes, OK, so I'm feeling like we've gotten half in, half out with right or left. I would agree with you. So I'm trying to get it, you know, everybody's gonna be happy, right? Smile about it.

It's a beautiful thing. It is, it is. We're just gonna walk it forward and back right at you. That's all we're doing ready. Take it up.

Hi. Oh, high five. That's what it is. Come on. Oh, yes.

Wouldn't it be fun if we just like walked right through the screen? Hey OT, full on 3D, yeah, real life. We like it. Everyone has to get some 3D goggle, right? They're like imagine watching us in 3D.

I think everyone would go a little crazy. Yeah, it's all good. We are almost there team. Let's go. We got this.

Remember your steps count. They're gonna look different for everyone, so I'm not gonna say to you, you'll have 2.5 miles in or 1.9. I'm not gonna say any of those things because everybody's watch or timing is different, and it's all good. The point is you moved, you pushed play and you moved with us. Keep it right here.

Walk it out, OK? We're gonna take it out and in wide and close. OK, let's get down, get down on it, boom, oh. Shannon's adding her own remake, yep, get down on it, can, can scan it, yep. Nice work.

You got it. Keep it going. You got 4 more here, 4. 3, we're going right into our hammys, OK? 2, OK.

One, pick it up. Right there. Good. We're pulling our arms down now. Keep going.

Beautiful. Nice work you an amazing way to go squad. Yes. You got it right here. Give me 8.

7 6 Last 4. 3 Do Walk it out right here in the middle. Walk it out. Awesome job. Little heel tap again, little heel dig in front again.

All right, let's take it forward. Pull it down. Pull it down. Bringing it down a little bit, right, calming it down, calming the nervous system down. Way to go, yeah.

Remember, you want more? Keep going, keep walking, keep stepping, walk forward and backwards, right, side to side, make your choo choo train. There it is, yes. Good, tap your toe instead. Wash it out, yep.

You got it. Fantastic. Last 4 and 3 and 2 and 1 and done. Fabulous. Thank you so much.

Speed walking, wow, 30 minutes speed walking friends, fantastic job. Let's bring your arms, circle out here for a second. Remember we were just walking, but for 30 minutes straight and in all directions. Yes, using our brain. Differently, right?

Give yourself a hug. Open it up, hug it out, open it up, hug it out, open it up. Good. Let's reach down for your toesies here, hinge forward, just kind of shift side to side. Those hammies were going, those calves were rocking it, all the things happening.

Excellent job. Good. Go ahead and slowly feel it all the way up. Thanks, Sam for joining me today for having sunshine, Fran. Yep, thanks at home for pushing play.

Great job, and we'll see you next time.