GOLD Speed Walking 2

Hey, hey, get healthy you squad. I'm Chris Bryag. I have the lovely Patty Knuson with me. Hello, hello, and we are taking a walk. We are walking.

We are taking a walk. This is called Speed Walking 2, the word speed. You heard it here first, but we're going a little faster, just a little faster than our other walking workouts. It's just a little bit faster. Let's just start walking.

Let's do it. So this is a quick workout. It's 20 minutes, so we're going to get at least 1 mile in, a little bit more probably. We're going a little faster than a 4 mile per hour pace. Yes, so pick up those feet and move your body.

We're going to move forward, back, side to side. We're going to use the planes of motion today. And it's going to be a little more athletic. I love that. Let's go 12-12.

March it. Another word for walking is marching. Got it right here, 43. Now, let's just warm up that upper body a little bit. Open or closed, I'm sorry, open.

Close and open. You got it, close. And open, we're just rounding through that back. Oh, it feels good. Now, paddle those arms back, right.

And last, and right, and left, right there, right. Keep on marching or walking. You got it. All right, walk it out right here, right here. Alright, we'll back it up a little bit.

So by the way, check your space in your room, make sure you don't step on anything, that you have the space to move forward and back just a little bit in 43. Take your feet a little wider. We're going to squat. We're just waking up that backside. Hello, booty.

Hello, booty. Let's go. Body weight squats again, this is a fast pace, so feel free to slow it down if you want. And like I said, it's gonna be a little more athletic today. So I'm gonna add a little jog.

Don't panic, don't panic. Patty's gonna stay with the watch. I'll stay low. We're just giving you some options to get that heart rate up in this short period of time. All right, can you take your squat just a little lower, please?

Right there. Give me 4 more. 4, yes you can. 3, yes you can. 2.

And walk it out, my friends, right here. Woo. All right, I think these walking workouts sometimes surprise people. Oh, for sure, and how they really can get your heart rate up. All right, we're gonna step touch right and left.

Let's go right here. It's right and left, right and left, you got it. Easy moves today. It's actually really good for your brain to move, um, right? Glass.

I like that because during the day we tend to move forward and back. So this is actually good for both your body and your brain, yeah, here we go, it's right, left. Now get ready, we're gonna go 2 to the right, then 2 to the left. Here we go, here we go. We got it.

Now sink down a little bit in those pods, we're gonna add a hamstring curl right here, one hamstring. Now on the other side, you got it. Come on, pull that heel up to your glutes. Great stretch in the quad, right? Speaking of the quads, we're gonna get a little lower in our side step or step touch, whatever you want to call it, and really engage those quads.

Hold on, one more set of hammies right here. Now walk it out, get back on that right foot, there you go. All right, we're gonna go step touch, step a little wider. Here we go. Step touch.

All right, now get into those quads. Right there. Get low. We can open and close the arms, open, close, open, close, sink down lower. Sink down into those quads.

You got it. Come on, 8, 7, 6, 5, 4, 3, 2, walk it out. Right here. OK, we're warmed up. Yes, for sure.

We've got this. You guys are awesome at home. Just keep your body moving. Hopefully your heart rate is up a little bit. You're breathing through your mouth a little heel digs to the front.

Let's go heel, heel. You got it. So just tap that heel to the front. Come on, give me 4 sets, 3 sets, 2 sets, now knees to the front right here, all the way up to that belly button. Pull, pull, pull, pull.

Yes, you can pull those arms. We are moving a little faster, so you gotta try to keep tempo 4, come on, 3, come on. 2, we're gonna take it to an easy kick right here so you just stamp your heel onto the TV or the computer, whatever's in front of you. Add that opposite arm punch right there. I love it.

I love it. I want some more of it. Such a good Tim McGraw song. You and I both love country. We do.

We do, we do 4 sets, 3 sets. You are strong. You are standing tall. Are you ready? Walk it out.

So proud of you. All right, so take those knees up just a little higher if you can. Breathe through your mouth. We're gonna back it up in our, in our space, because we're walking forward 8 counts and back. Are you ready?

Ready? 12345678. See how that works? Use your space. Come on.

1234. You got it. Love it. Now just keep those feet moving right, left. You don't really have to think about it.

Don't think too much about it. Right there, we'll do one more of the 8 right there. Come on, take it back now, we're gonna go to 4. Are you ready? Here we go.

1234. Take it back. Come on, take it forward. Take it back now, I'm gonna take it to a little jog. Patty, you stay with the walking right here.

OK, you can do this. Just a little jog, pushing a little more force through my bones. Love that. Get my heart rate up a little bit. You can do this, 1, 2, 3, 4.

Come on, team. 1, 2, 3, 4. Yes, you can. Woo! Let's go.

Come on. You got it. Keep it coming. Last one, walk it out right here, that got my heart up a little bit. I love it.

Come on, 4. 3, take it wide in 2, 1. Here we go, wide. Ah, pick those knees up. There we go.

Pick them up. You got it. Come on, let's go. Let's go, 4, 3. Bring your feet in right here.

OK, now we're gonna do little intervals where I'm just gonna jog in place. You're gonna stick with the walking, love that. We got it. Alright, let's try 10 seconds of jogging, no problem. It's up to you right here.

Now stay with Patty if you're feeling it. If you've got a little extra pep in your step, today, come with me. Just pick those feet up. Yes, you can. 3, 2, 1, right there.

We're back to the walk down. It's 10 seconds. I'm gonna do it again. Do it. Patty's my hype girl today.

She's got the hype, me up, girl. Here we go. 10 seconds. Go. It doesn't matter which foot you're on.

It's a 12th jog. Everybody's like, "What, Chris? We're supposed to be walking." Come on, you got it, and there we go. All right, that was 10 seconds. Woo, 10 seconds for us.

Do it again. I'm gonna do it again. 5, 6, here I go. 10 seconds. 10 seconds.

Come on. Yes, you can. Just throwing you for a loop today, everybody, giving you a little extra effort. There it is. I'm gonna do it one more time.

One more, I think she can, yeah. There's my hope, girl. She's got me. Are you ready? Go.

Right there, it's a jock, Jack. Come on, team. Oh, it's amazing what 10 seconds can do. Walk it out. All right, that got my heart rate up, 56 steps.

Touch, here we go. I love it. All right, we're going to sink to those quads again. I told you today was going to be a little extra athletic, so get low, get low, really low. Open, close.

Get low, team, get low. Are you breathing? Come on, I love it. Woo. Sean, for your upper body, team, come on.

Go, go. Now, letting the arms go. Get lower in the legs. Come on, we can do this, right? Yes, come on, I can just feel my quads activated.

Ten, nine, eight, seven, six, five, four, three, two. So good for you, team. I'm so proud of you. Woo, back it up a little bit in your space. We're moving forward four again.

Are you ready? Go. Come on. So good. Free, free, free.

You know, getting your steps in every day. Sometimes I know a lot of people are like, I don't, I can't get outside or I can't, you know, I don't have the time or it's dark or whatever. That's the beautiful thing about indoor walking. You can just push play on any of our walking workouts. I love them.

I do them all the time. I work out with you guys all the time. I love the walking workout. I do, too. And you know, when I travel, sometimes I just don't want a crazy workout.

Like, it's enough for me to even say I'm going to work out. So I always push play on a walking one, too, because I'm like, I can handle walking with my girlfriend. Let's go. I'm going to take you to a jog. If you're up for it, here we go, here we go.

Now this is just a little extra athletic boost for you today. Patty's got your walking. We're here for you. Come on, come on, pump your arms, team. I always talk about how if you can drive force through your bones, it helps to build bone mass.

So if you're up for this, just try it one more time, here we go. Now walk it out, my friends. Let's go. Feeling strong. Woo, thank you, Patty.

Yes, all right, I love it. We're going to step touch for two, right and left. Let's go right here. Good, getting that blood pumping. Yep, I like these arms.

These feel good. Yeah, arms. You have to stay in it, too, right? You can't be thinking about your list for the day. You can't think about what you got going on later.

You have to stay in it to stay strong. Come on, stay in it to win it. Yeah, in it to win it. Or like Shannon says, smile through it, right? Keep smiling.

All right, add that hamstring, remember from way back when, 10 minutes ago? Woo. Come on. Go, you've got it. Give me four more.

Three more. Two more. OK, walk it out. Here comes another set of jogging intervals if you want, otherwise you're gonna stay with this beautiful lady over here. Are you ready?

Hype me up, girl. Let's go, 43. 21 here, I go 10. OK, come on, you are worth it. You are worth every step you're taking.

So proud of you. 4, 3, 2, 1. Just little twelve-second intervals. I love it with energy. Are you ready?

4, 3, 2, go. Go, go. Come on. And if you're that person who says, oh my gosh, I never jog. I am not a jogger, maybe today you are, yeah I love it, here we go and walk it out.

Oh, come on, I think last time we did five of them, so we're gonna do it again, 3, 2, 1. This is number 3. Go. I'm gonna do it. Go, come on team.

I'm so proud of you. And there we go. What do you think, Patty? 1 more? 2 more.

What? She's pushing me today. I told you she was my hype girl. Go, OK. I'm gonna do two just because you said that.

I know you can. I know you can do this at home too. Come on, come on, come on, right there. OK, just one more. I love it.

Sometimes you need your friends to push you, come on, right? OK, here we go. All right, this is it. This is it, 10 seconds. Oh.

Come on. You've got this. My legs are feeling this, so walk it out. All right, thank you, girl. Thank you for pushing me, for making me do that extra one.

And if you were doing it at home, yeah you, if you stayed with Patty, still, yeah you, because you're moving here we go in 4 crunches, in 3 crunches, in 2, arms up. A crunches, here we go. Mm mm, standing ab crunches. Do you feel those? Woo.

You've got to actively pull your belly button to your back. Exhale, exhale. Come on team. Go. I love it.

Come on, woo, let's go 4, come on, 3, crunch it, use those core muscles and walk it out right here. Let's go. So good. All right, you ready for those heel digs? Remember the 3, 2, 1.

Let's go. 1, 2, 3, 1, 2, 3. Come on, right there. Go dig it. Go.

Woo, move your body, move your body now, my watch, everybody's watch is different. My watch just said I hit 1 mile. Oh goodness, I'm at 0.85, 0.85. So everybody's stride length is different. So remember, don't ever take everything like, you know, it's gotta be the holy grail, like give yourself a little wiggle room, right?

Right. But I mean, who knew we could do this in our living room? Now single heel digs, go, go, go, go, go, go, go, get down there, get down there, get down there, heck yeah, come on, 432 walk it out, right foot, always come back on that right foot whenever you get lost, just walk it out. All right, step, touch right and left. Here we go, getting back into those quads, remember that.

OK, so this is like a very baby quad. Now give me a little deeper. Now give me a little deeper. Oh yeah, those arms. There she is.

Get low, get low. Go, go, go, go. Come on, we've got your glutes nice and warmed up. Let's go 10, 9, 8, get low. 7, 6, 5, 4, 3, 2, hold it wide.

All right, you're nice and warm. I want you to take a squat down to the floor if you can. We're getting athletic all the way down and up, all the way down and up, all the way down. Hey you, look at you at home. I love it.

If this is too low for you, no problem, only go halfway. Come on, 8 more, yes we can. 7. Come on team, 6, 5. I promised you a little more athletic.

Come on, what do we got left? 2 and 1, walk it out right leg. Let's go. Oh, I felt kind of good. I did, and especially after you warm up, yeah, right?

OK, team, we're going out, out, in, in with our feet, out, out, in, in. So you got a little level change right there. Get lower, uh-huh, love it. Oh. So fun.

OK, right there. Right there, you got it. Now walk it forward, 4, 1, 2, 3, 4, now out, out, in, in, haha, we got it, walk it forward. Take it back out, out in two times. Got it.

Do it again. Come on, yes, one more, one more, do it again, go. Let's go. OK, one thing, let's walk it out right here. One thing we haven't done a lot of is push the arms overhead, and that gets the heart rate up.

So let's do it. Push, push with your heels right there, push, push. Come on, push it, push it. I know it's fast. 43, now take it to a knee, left.

Hey, come on, push it. Woo, oh baby, if this is too fast for you, Patty, right, they could do alternate, alternate right there, do the heel tap. Love it, love it, love it in front. Speaking of, let's change the arms. I love that.

Push them, keep those knees up, lifting, athletic, yes you can. We're gonna go up and out with the arms. Uh-huh, uh-huh, up, out, up, out. Oh, come on. Yeah baby, come on, go, go, yes.

You can. Yeah, eight, yes we can. Seven. Yes you can, 65, come on, come on, 43. Two, yeah, walk it out right here.

OK, we got about a minute left. We're doing those jogging intervals again, again. Athletic speed walking too today. Stick with Patty if you're just walking, have some fun, smile. Are you ready?

Let's go. OK, calm me down. 3, 2, 1. Here we go. OK.

She's my partner in crime today. Let's go, let's go. Come on, we've got this, team. I am so proud of you today and walk it out right here. I love it.

Who knew it could be this simple? So fun. Look at you throwing some hip in there. Look at you. Go.

10 seconds. Here I go. Come on. I love it. Awesome.

So you can see whether you're picking up those needs, like Patty, or you're jogging like me, it is all worthy right there. Woo, come on, we got two more. I love that. It's all worthy. I love that.

It's all worthy. It is all worthy. I love that. Stop chasing perfection. Just go for progress, yeah, go for having fun.

Here I go. Here I go, go. Ten seconds. Come on, I'm just picking up those legs. Go, go, go, come on, come on and walk it out.

I got one more. This is gonna be the finish line, Patty. This is it. All our friends are out there waiting for us. We're coming across.

Here we go. We're coming across the finish line. Here we go, here we go, here we go. Come on. Yes, five, four, three, two, one, and done.

Oh, there's a mile, you know, maybe the jogging gave me a few extras, so let's slow heel dig, slow heel dig. Slow. Oh, just feel those hamstrings right there. You did a great job today. Hold it on the right side and let's just come down a little lower, feel that hamstring.

OK, so I did 1.4 miles, so it has to be the jogging girlfriend, Way to go. Who knew you could just do that in your house, the other side? Be proud of yourself for pushing play. Good work. If you like our walking workups, we have so many of them.

Stand it up. Let's get a walking sculpt, which is so fun. Now I have to really focus here to hold my balance. You can hold on to something if you need to. You're just pushing that knee down, feeling it in the hip flexor and the quad.

In the Gold and the Premium, we have tons of indoor walking, anything from a 15-minute workout to a 45 minute workout. Other side. Get your balance. We have it all for you. And every single one is a little different.

We do different moves. Some of them have a little more dance to them. Yogi squat. Uh, Shannon and Sam have led some that are a little more dancey. Um, we have some basic walking.

We have some that are intervals and sculpting. Oh, that feels good. All right, let's roll it up one vertebra at a time. Just lengthen your spine and roll up. OK, that's what we call a quick, down-and-dirty workout.

Super proud of you at home. Thanks for being my girl today. Thank you. All right, have a great one, you guys; see you at the next workout. Bye bye.