GOLD Walk + Core 2

Hey, hey, get healthy, you TV squad. My name is Sam Cam and we're coming at you with a walk plus core number two. I have the lovely Melissa with me today. Have you get the jump? That's right. All right. So it's walk plus core. Number two. Biggest difference with this one. It is 45 minutes. The first one was 30 minutes and this time we have one medium, a little bit lighter of a dumbbell. Um In the first workout, we had two light dumbbells. So choose one a little bit heavier but not too heavy. So that we don't get into the shoulders too much. We're focusing on core. All you need is your body weight and it's gonna be standing core. So we never go to the floor, which is like so much fun, right? All right. So we're gonna get ready. Um Let's do a deep squat down, just warm up the, the body just a little bit and then we're gonna get right into the walking interval because you know what it's about walking a little bit of heart rate. Love that response and then we're just gonna get right into it. Oh, so good. Last one, roll the shoulders to the back. We're not gonna use like the upper body a ton. But guess what? When you're walking, you use the upper body, use your core a lot. You do. God, roll the shoulders the opposite direction. Make it a little bit bigger. Squeeze that corn. Nice and tight. Get it ready to work. There's gonna be a lot of rotation and a lot of twisting into this throat. Should we get ready to walk? We shut it out. Let's go. So we'll kind of say this is like your home base throughout the entire workout right here. If you don't like the patterns, you're like, I can't really figure that out. This is your home base. Love it. Relax those shoulders down, stay tight in that core and you're gonna stay light on your feet the entire time. Reach those arms all the way overhead and back down, reach up and down two more. Just like that reach last one, we're gonna rotate through our core, right and left, right left. Keep the arms in tight. Just use your core to twist if you're like, oh, this isn't feeling good in the back today. Make it a little bit smaller. All right, let's reach across that body. Reach, reach, bend the knees, move those feet. So if you are somebody that tracks on your watch, you can do an indoor walk, but also know that you have some core segments. So it's not gonna be perfect or you can just turn on a hit interval because you know, you're kind of walking for a little bit. Yeah. And then you're doing some core. Are you ready to do that overhead side body? Reach good core tight. Smiles on there. It is. Love it. Hamstring curl in 432. Kick that heel gear glue boom right there. Pull it can now bend your knees and pull those arms back. You got it right there right there. Back to the reaches across that body. Reach, reach side body overhead go 434 hamstring curls. Four reaches across that body reach. All right. Are we starting to warm up? Oh, yeah. Overhead feeling it, hamster and curl 431 more time. Love it. You got it. Push, push overhead hamstring. Carol walk it out. Boom right there. Ok. So you kind of know that little like combo that we just put together. We're gonna do two reaches across the body. Two overheads, two hamstring curls and then you're gonna jump your rope in the center for four. All right. Sounds like fun. Here we go. And 43, it's two of each step it out. 12, reach overhead hamstring curl two, jump your rope. 4321 step. It boom, reach it, curl it, jump your rope right there. Boom, boom, reach, curl it, jump it. Melissa's got your low impact options today. So on the jump rope, she's walking it out. Boom. Feeling good. Heart rate rising. Yeah, you got it. Go, go reach it, curl it, jump your rope, you step it out first, then you tap, tap it right there. Can we do it one more time? Yes. Let's go. All right. I'm starting to breathe through my mouth. Are we at home? Walk it out. Go nice work. I love this. All right. We're gonna do some knee pulls across the body. We're gonna step out to the right. Knee pulls on the left. Yes. Yes. 432. Knee pull step, pull, pull, guess what? Standing core right here while we get some steps in, that's a step it is. There it is 43 other sides. Switch on the fly. Go boom. Use your core big range of motion in that upper body. All right, we're gonna do four on each side. Let's go. 43 switch right here. Boom. You got it. Pull it, crunch it ready for twos. Sure am she's ready. Are we ready at home? Who you got it? Range of motion is big. Smile on. We're having fun. Here we are singles. Let's go. One of each 11. Use your core pull crunch those abs. Walk it out let's walk it go. Woo so good. How are we doing? Super good. Breathing really heavy. Yes. Oh yeah. Alright you have it. Grab your dumbbell block. One walking done. Block one A co grab your medium to like lighter dumbbells. You're gonna reach those arms overhead, uh, shoulder with the part with the feet. We're just gonna start with the upper body. Slowly lower core tight. 4321, press back up, fold back down, 43, tuck your booty under from the side. So I'm not arching my low back tucking. Still in control. Now, we're gonna add the lower body here as you bring the weight down. You're gonna crunch your right knee up in 321 12, 4321. Set it down. Cur I press other leg. Crunch. Squeeze. Oh So good. Press crunch its balance. Core has to be tight, slower equals harder. So I don't want you to rush through this one crunch as you pull down. So opposite, opposite things are happening here. Your knee is pulling up as those arms are coming down just like that. You got it a little flexibility right here too. Right. I love that and most importantly, balance, right? So core has to squeeze. Yep. And if you start to fall over, go right back and do it one more each side. Good. Oh man. Last one. Yep. You're gonna bring the dumbbell into your right hand. Rack it right here. You're gonna press it overhead. Now, toes are gonna go to the left, so heels to the right toes to the left, reach that left arm down your leg we're gonna do a windmill. You're gonna look up towards your uh uh top hand, slide yourself down just to your like shins and then pull through that right oblique to stand back up. Look up at your dumbbell right here. Now, if you're getting the mechanics of this one, maybe ditch the dumbbell first because there's a long lever up at the top. You gotta squeeze through that T body. Reach up soft micro bend in the knees right there. Stick your butt back first and then squeeze up. This is all about the oblique on that right side. Good. Keep that left arm nice and close to your side. Body. Got micro bend in the knees, right? So they're not locked out. Take that butt back first, then slide down one more this side. Nice work squad. Oh You know the last one, switch arms, other side toes to the right heels to the left. Press that arm overhead, reach that right arm down. Look up, hit hinge micro bend in the knees. Now squeeze, you got to focus on squeezing that left side, oblique to stand right. So it's not just gravity letting you fall down. You're controlling that weight all the way down. Take that. But back I work. Are we feeling that I am? Yep. This one's a tricky one you're like, that doesn't look very hard. It's hard. Right? Oh Yeah. And you gotta keep reaching the arm straight up towards the sky. It's gonna want to fall back from you, but it needs to go straight up, which is why you need to keep gazing up towards that arm. You got it. Oh, yeah. A lot of body parts working. Yes. One more you got it. Breach. Bring that weight back to heart center. Right? Life stays forward. You're gonna lunge and twist and you're, then you're gonna go to opposite shoulder balance. Knee drive, step it back, knee drive. Yep. So maybe you tap the toe. If that balance is just a little bit too hard, there's a lot of rotational twisting there. And again, you can move a little bit faster if you want. But because we're working a little bit more of the core, I want it to be a little bit more slower and controlled for that balance too. Yes. Yeah, for sure. And you know, a little bonus for the legs. Big time. Bonus. Two more. Right. I'm like we can get some lunges in here. Last one other side, switch left foot forward, lunge, twist balance. Yep. If you fall out of it. Yeah. Just have the toe squeeze. Now that tapping the toe is a good option. Absolutely. You're balancing on one leg for a really long time and you're still balancing toe tap. Yep. You're really still all that weights on the right leg. Po tight. Oh, man. Find that rib cage closed. Two more feeling this. Right. Yeah, especially after those windmills. Yeah. It's a lot of core, nice work set that way down. Get it out of sight. So you don't step on it. Walking block number two. Right. Love this. All right. So heart rate came down just a little bit, but we're moving and grooving. So I still feel mine a little bit higher than you would think. Now we're back to that cardio. Definitely. Yeah. All right. We're gonna go out, out in, in with the feet. So you get a little wider, you bring it in a little bit more narrow. 321 out out and, and you gotta get a little lower in those lights. Boom right there. Use your inner thighs to pull it back in there. It is. You got it. Use those legs. We just did a little lunch so we feel them. You got it four more. Let's go. Who? Three, walk it out. Two, one, walk it right here in the center. Breathe. We're gonna check it out. We've got low impact with Melissa. 43, Jack it out right here. You've got this. How are we doing? I love it. Right. Yeah. Walking, workouts are tough, man. They are, they're fun. It's like you're on a walk with your friends. Yeah, but you don't get bored because we're throwing new patterns at. Definitely have to think. All right, we're gonna combine those two together. It's out out in, in two times for Jack. Ok. Sound good. Perfect. 43 out out. In, in. Let's go one time. That's right. Two times now. Jacket 432, you look awesome. Go two now. Four jacks head to head with that range of motion. What does that do? Hits the heart rate up a little higher above the heart makes the heart work a little bit more. Definitely. We love it. Go right there. Boom. One more time. Yes, you can. Come on, we're gonna walk it to the front for four. Walk it back for four. Boom. Now use your space that you have. Right. Yep. If you're like, I don't have a lot of room. That's ok. Just try to move forward and back. Come on. Cool. How are we feeling? I'm feeling great. Right. You look good. So do you? Great. We lift each other up here, come mind out, out and in for jacks one time. Do it again two times. Now, Jack it walk it to the front, walk to the back to it again. Out, out in, in, go four jacks 43, walk it to the front, four to the back for, for one more. Out out in and do it again. Two times. Poor Jack 43. Walk it to the front. Go. Are we relaxing our shoulders out of our ears? Yes, that's a reminder. One more time. I always get like this. Yes. Right. So you gotta relax some, keep both shoulders low, walk it, walk it one more time to the front one more time to the back. Walk it out in the center. Boom, boom. All right. So this next combo I think I've done like one other time. So I was like, we've only done it once. Yeah, we haven't perfected it yet. You're gonna stop to the corner two times. So you stop one, stop two, you jump the rope in the center for 4321, then you go to the other side. 12 right here. Yes. Walk it out so we can get back on the beat right here. Go ahead. So just to kind of break that down for you, you're gonna cross the 1 ft over in front of your body. Stop two times. Jump your rope for four in the center. Then you go to the other side. Perfect. Sounds good. Yep, you're gonna stop with your left foot over your right in 432 stops. So 12432. Other side. 1243210, it's a little swift. Yeah, we love it. Melissa's got that walk in the center but she's still twirling her arms as if she has that jump rope in her hand. Boom right there right there. We look good. And if you're like, OK, she's kind of throwing some dance flair in this. It doesn't need to be perfect. I'm like, how can we get more steps? That's right. We stop and set. I love this out out from the tap two times. Jacket, walk it to the front. Let's go. Welcome to the back now. Stop it with that left foot. Do it one more time. Boom, boom, out, out in, in from the top. Go look at a string together. Walk it to the front little dance routine. I know. Right. I'm like, people are probably like, what the heck, anything. Stop it. 12. It's good for your brain health. It is really, it actually is. Right. She's not lying. Walk it down the center, walk it, bring the arms overhead, knee lift, right and left knee, knee pull, pull, get your core ready to work again. Abs are tight shoulders relaxed. Let's go. Team 076, four more. We're gonna start with no dumbbell. Ah, love it. Hands behind the head. First one, opposite knee, opposite elbow, place it down, but it's super soft. One leg straight. So the first one you is bent, elbow to knee, toe to toe to hand. Right. Yeah. Toe to hand. Yeah. Perfect. Then we're gonna switch alternating size. Yes. Yep. Perfect. Dope in 432. Crunch one straight leg. Kick it other side. Po tight, boom. When you set that foot down, I need 85% of your weight in that standing leg. If you wanna try and float, it looks like that you float the leg. Oh Boom. Right. Yeah. There's always ways to switch it up. Yep. Oh, you have to feel that cord twist. So she's trying to get elbow to knee really rotating through that trunk. Your entire core is turned on. But specifically those obliques and squeeze, lift. Holy bananas. Yeah. This, are you feeling your shoulders too? Because those elbows are wide. Oh, yeah. There it is two more. Oh, man. Rest. Grab your dumbbell. Who pick it up? We have a dumbbell chop. So you're gonna bring that weight over to your right ankle, opposite side of that shoe, you're gonna rotate and twist your back. He'll have to get off the floor. We can't be sinking in quicksand. Right. Right. And 43 to the right twist reach. Now you'll notice we're not going to the beat because I want you to find that control. Squeeze tight. Now, careful as you reach those arms over to the opposite corner that you're not arching your low back. Right. Right. Super important to stay tall and sneaky legs again. But we don't talk about when we do this move. Think about what you do in your every single day life that this kind of like mi mimic. Yep. Putting your dishes away, uh, unloading the dishwasher. Oh, yeah. Maybe you have, I don't know, you're putting groceries away from the floor to that top shelf. Yep. And if you're like me, you might have to climb a ladder first. Yeah, me too. That top shelf is just too far. Yep. Come on. Last one. Should you shake those shoulders out. Hold two. Yeah. All right. We're gonna do the same thing. Opposite sides. So you're gonna go the opposite direction. Twist to the other side. 432, you've got this lunge, rotate, lunch, rotate, squeeze, nice and tight. Boom. And again, we talked about this at the very beginning. But if you forgot, we're never going to the floor for core today. So you don't have to go down and up. You might have to pick something up a little lower on the floor. Yeah, we're not laying down today. It's a nice little change, right? And you often like forget any time we have a dumbbell in her hand, your core is like automatically turning on. Yes. Yes, here is two more. Last one. Good about that. Right. I'm like, oh, I feel those up big time. All right. So end to end with your weight, we're just gonna start with the dead lift, dead lift curl. Press, bring it back down. Now, what I want you to do because this is just the beginning when you press that weight overhead. Are you squeezing your butt? Is your back straight? One dead lift core tight. Now, guess what we're gonna do? We're gonna add a little balance factor. Same thing right here due to one dead lift, curl it right knee to the chest balance, set it back down. Now, next time left uh left leg curls balances who is not tight enough on that one, you can feel it big time when you need to tighten up. Right. And like, you really have to focus and this is a great workout to, like, focus on the mechanics because we're not moving fast. Right. No. And I always say sometimes, like, if you've ever done a bar or like yoga workout, it's a little bit slower. But I, like, feel that in such a different way. Yes. For you're using all those tiny little muscles. Yep. Way through the heels and I'm team dead lift like you can, I can do dead lifts all day. It's my favorite. So, why not incorporate them? Yep. With a little balance one more that come on. Team Pearl press. If your ankles are a little bit wobbly, that's just a sign of, we need to work on it. Not a sign of weakness. There's something that we can focus on just a little bit more. Rest who set that dumbbell aside. All right, I told you I was gonna need that towel. I already sweat once. So I have a little already. Yes. I'm like fully bananas walking workouts. I sweat so much. All right. Let's get back to that walking. 321 right here. All right. So we're over halfway. Who figure that work out just around that halfway? Mark. How are we feeling? Pretty good? Good. Yeah, I love it. So we're kind of doing like blocks of core blocks of walking giving you a break from each. But like time's gonna fly definitely out, out in, in just like we did before God. I'm just getting you back into it, not throwing a new pattern at you. But there it is, you got it four more. Let's go, four, three. Walk it out, walk it, go. All right. So you're gonna need to use your space again this time. Instead of forward back, we're gonna go to the diagonal corners of your space. You're gonna cross that foot over this time. You're gonna walk 123. Tap that foot on four. So you can walk it back. We'll go to the other side, clear your space. Yep. Four three. Start with that right foot too. Right foot forward. Go 123. Tap other side. Tap. Whoa, we don't have a lot of space. No. So we gotta say, make sure we're staying on camera. We're gonna start back a little bit. There we go. I'm hoping there we go. 123, 10 tap and I make sure I stay in my little space. Right. I know I'm like, ah, don't get up. You would think we have a lot of space. No, it's not as much as, you know, 1234. Walk it out in the center. Find your face again. If you walked all over the house, come back to us right there or three, we're gonna step and push our arms to the front step and push looks like this step. Push, push, use those arms. So very similar to that first block. When we did some reaches across the body, we're just switching up those arms. Maybe. Think about it as a push up. I like this one. Right. I do too. Come on that. You can feel it. Right. Yeah. Now, bend those knees a little more. We're not here. I'm not locking my knees out, Ben and push attitude and effort is up to you today. We've got your moves. We've got your time. Now you gotta put in the work. Love it. We're with you. Stay with us 45 minutes on the clock today. Boo. Boom. Right there. OK? Now we're gonna do two pushes to the front and then we're gonna go single opposite knee pos. So you're gonna pull left knee across your body, right? Knee across your body. OK? Just one of each of those 4322 pushes go 12 left, right. Push, push left, right. Love this. Woo. We gotta make it think. Yeah, you're like, wait, we did that. But that was like 20 minutes ago. Yeah, I know. And it was different. Yep. Hit it. Pull it me on those arms. Right. Yeah, I mean, it truly is walking. Especially indoor walking with us at GU TV. Yeah. Full body workout. It is. Yes. No doubt. No doubt about that. Last one. Walk it out. Go. Oh, yeah. You feel it from, like your fingertips all the way down. Absolutely. Absolutely. He, to the front and for three heels, pull the arm back, pull, pull heels, heels. Oh, yeah. You'll be surprised at how many steps you get in here today. It is a lot, but don't compare it to a full 45 minute walking workout. Only because we got some core who are. Yeah. So we stop our feet for a little bit. Yeah. 43. Push it to the front. Push, push, push. You got it. All right. Let's bring the reaches back across our body in Reach reach. Use your back feels good. Right. Yes. Side B track, reach overhead. Go back to those pushes. Go 43, reach across that body. Four three, reach over ht body stretch. Walk it out. Yeah, that's great. We know it's a good workout when your ponytail is sticking to your back, yuck heels to the front. Pump it pump it right there right there. Press that heel, just pull the arms back. Use your cork if it tight. 43, walk it out. Go. All right. We're gonna go two steps to the right two steps to the left. We're just gonna do those same arms pulling back to start. Yes. Perfect. Who getting warm again? Right. Yep. Let's go two to the right Now, can you sink a little bit lower in those lights? There we go. Nice work. Hold the arms. It's a side step. Be squeezed those inner thighs. Singles, one right, one left, 11 pull, say low, say low. You got it. Give me 876. Jack it out. 43. Jack it out. Go go low impact or a little bit higher impact. You choose it is your workout. We're feeling strong. Knee pulls to the front pull, pull, pull. You got this. Who come on. Yeah. Four set, three. Push to the front. Opposite knee pulls right here. Set, push, knee pull right then left and it's actually left and right. There we go. Love it. You got it. Boom. Boom. You push it now. Pull it, slam it. Oh Yes. Team. Yep. Walk it up. Walk it. All right. Should we go back to that? Stop? Oh Yeah. Yeah. Yeah. Yeah. Yeah, because why the heck not? I don't want you to forget about him. You have to practice them. 43. Stop it left foot. Go 12. Jump your rope. Other side. Boom. This one picks up a little bit. Yep. It's quick. Go your attitude and effort it. How much you pick that foot up? Boom. Boom. If you're like, that's quick. Smaller, it's OK. Go, go one more inside because we can, you look strong team right there right there. Jack it up. Eight Holy banana walking. Look at that. All right. Grab that dumbbell. You're gonna hold it end. To end. Keep it tight. Keep those s in. We're gonna march to keep it up to the be right foot left, right left. Squeeze, crunch. The heart rate is still elevated. We're still moving at that same pace. Yep. But I want you to focus on your core. Crunch a little bit of that. Like forward. Lean a little bit now, press into that dumbbell. There's resistance as you hold it end to end. Boom, boom, you got it. Come on. Come on. How are we doing? Oh This is great. Roll. Axo shoulders. 4321, separate those feet. You have one squat. Let's go. Uh One hand on top, doesn't matter which one you're gonna drop it. We're gonna do a squat down. Lift arms are long, then you're gonna twist and rotate, bring it back to the center, bring it back down. Squat. Straight arm, press it out now slowly rotate. OK. I'm gonna talk about this one. So you keep going right here as you squat. You guys all know how to do a squat. Refills arm, tighten your abs, squeeze your core. Now from here as you rotate, I don't want your hips moving. So you wanna keep the hips right here at the front as much as you can. So that might mean you don't twist as far. Arms are relatively locked out straight. That makes it harder. Yes, big time if you need drop down in weight because I want you to really try to keep those shoulders down away from yours. This one is so about form. Yes. Really? Really try to keep those headlights right. If you had two flights right here on your hips, they're not moving and twisting both legs straight. You gotta use your cord, tuck your booty under and use your glutes to help you out. One more each side. You almost kind of lose your wrestle. You do. Yes, One more on the other side. Keep it out. Shoulder down. Good. Wow. Right there. All right. So we're gonna lift that uh right leg up. So you're gonna find a balance act right here. Then you're gonna go both hands on your way. You're gonna start opposite shoulder, you're gonna twist like you're putting on a seat belt and then bringing it back up fully milk bananas on your balance. Yeah. So you twist and then you squeeze if you need to tap that toe and just rotate, maybe it's even down here. So it's not as high as you need. Yes. Yep. Here we go. I love the, the seatbelt analogy because I really feel like that is like the perfect motion right for this upper body. It is. And you keep those arms tight. Yep. Who feels their ankles and their shoes a little bit? Yeah. It's just all everything two more. And we like to train, right. I think all of us like to train for life. We are athletes in life. And if you can, like, correlate it to something you do every single day putting on a seat belt, you're like, I do this right. This is why I gotta do this. Lift that left leg up the shoulder at the start. You buckle that seat belt. Keep it tight. Keep those doubles in tight. Oh, yeah. Do you find that you have one leg that's a little bit easier to balance? And that's totally normal. Yeah. Oh If you fall out of it, that's ok. You gotta find your focal point. So I'm making you kind of twist which means that your focus is not on one thing. So it makes it a little harder right there. Come on. Can you lift that knee a little bit higher? Is it starting to drop? Oh, hip like yeah. Two more. Wow. As I fall out of it last one and to end with that way, we're going to laterally lunge out to the right. So you're going to step out for tight as you reach, bring it down balance. It's about for t bring it back in curl balance. Step out for t back extensors also. Fire up. Guess what? Your back is part of your core. Yep. It is all your own so much balancing. We love to see it. Team. I feel my inner thighs on this 10 Yeah. Big time. You got this such a great workout. Two more. And then, you know, we have two sides. So good news or bad news. I'm not sure. Switch to the last 321. Holy sweat. Step, reach, pull it in balance. Step out. Boom, that opposite leg stays straight. So your right leg stays straight. Pretty much the entire time. Bend, lift back extensors no higher than shoulder height right here. Yep. Yeah. Protect your shoulders. Figure out how to use the back extensors and not so much the shoulders. Oh, man. Yeah. Not kidding on this one. Total body workout. Right. One more because we can, because we are strong. Let's go. Come on a breeze. Hey, r set it down. Oh, man. Yeah. Total flat fest today. Uh, walk it out and 4320, go. Oh, all right. Last set of walking. Ok. We feel good. Yep. Absolutely. All right. So we're gonna start back at our two steps to the right two steps to the left. We're gonna add some different arms, but let's stay where we were before you pull both arms. Ok. One thing at a time, Sam. That's right. Let's go two steps to the right. Two steps to the left. 12, you got it. Here we go. I feel like we're like gonna do a little. I know. Salsa. I know. Right. I love it. Ok. So the first two of your arms stay the same. So pull them. No arms go overhead. That did not work. There it is. Pull, pull, reach there. We go. Oh, sometimes my, like body, my brain. Yep. I'm like, what the heck, who would I ask you to do if you come on, pull it, you got it. Yep. Again, back with those arms overhead. Her thumbs up just a little bit and you gotta use the upper body. Yeah, this is so good. Do we think we can do singles with these arms? We can try. Let's go. 10, there we are easy. Peasy. Sounds harder than it looks. Yeah. Oh, I love that. You can hear my shoes squeaking because of the sweat underneath me. Gross. Come on. I'm like trying to stay light. This is a lot. All good. This get you moving. Four more. Four, three, two. Walk it out. So I love it. Right. Yep. All that box stuff. You guys all know what you have forward, forward, back, back with the feet. Perfect. 43. We're rocking and rolling through this last block. A block. That's right. Yep. Forward, forward, back, back. So good. Yep. So in this workout we've moved forward and back, we've moved side to side. Yeah, we moved to the corner. You have a diagonal. What have we not done? I don't know. We've done round in a box maybe. Right? Somersault or something. We'll do that next time. We gotta cover all four corners. Right? That, that's making me think like, oh, what can we do if Chris makes me do the next block plus car you know it's coming. There you go. All right. One box set two jacks, one box set +12 jacks. Yes, Melissa with that low impact option. Come on, we look good today. Yeah, we do. We feel awesome. Last one. Walk it out. So. Ok, so remember we walk forward and we walk back this time you're gonna walk forward three you kick on the fourth count. Ok, so it's 123 kick. Walk to the back, 123 kick kick with your heel. Use your glu not you like hip flexor. Ok. So deliver that with your heel. If you're a kick boxing fan, you've heard that before? So right here, 1236. Now you can keep that kick low right there. If your hamstrings feel ready, kick it up a notch. Boom. When you kick to the back, I need you to keep your hips squared. If you're gonna wanna open up right there, keep those hips nice and square to the front. Boom. I always sit you on that back. Squeeze your bum. Yeah, that bun I love it. Squeeze class one. I love the breathing. There it is. Yeah. Walk it. That's a kick boxing. It is. Ok. So now the biggest thing that's gonna happen, we gotta do it on the other side because we're kicking with the same leg. So this time you're gonna start with the lock. Yep. Holy bananas in 43, left leg goes to start 123, right kick left to the back. We gotta even out that body. Yeah, we do. Right. Yep. I on your big finish. Sh we're almost there. Team. Yeah, we got in it right away out of the gate. We did like there's not a lot of warm up into the walking because we take that first segment and we kind of use that as our warm up. Yep. We do. So hop to it. Come on. So last one right here, go walk it out. Love it. She got it. I did not hold on. Hold on. Four, heel tap to the front. Four hamstring curls. 434 hamstring step kick. There we go. Love it. Step, heel, heel step hamstring right left. Right. Nice work. I didn't think this one was gonna work but it's working. Yeah, it is. We're moving. We're grooving. Yep. Heel heel hamstring. You got it. All right. Box up to the front for one box up. 12 jacks do it again. One more. One more. It actually probably gonna be two more. There we go. One more. Ok. Four heel taps. Four hamstring curls. 432, step it hamstring. Love it one more time. Woo. Dance. Curl box step 12 jacks do it again. I was ready to keep going. Four of them, four, four box step go one of them two jacks. My hair is really sticking to me. I know hes whole body. Right. Oh you got it. There we go. Kick fast feet for the finish. Go up. It gave us 87 almost step today. Come on for Nice work team. Nice work at home. Heart rate is high. Keep your head above your heart. Let's cool it down. Keep squat down. Free to arms overhead. Inhale. Actually, I'll let it all go. You squat down, reach in here, exhale. I want you to clasp your hands behind you. Press those arms down towards the floor. Open your chest up towards the sky. Squeeze your shoulder blades together on the exhale round through that back. Hold, reach those arms together at the front. Find that round this through your back. That feels good on the low back. Yeah, it does one more time. Press open, press those arms down, lift your chest, open up your heart. Exhale round, hold the arms all the way in front of you. Drop those hands all the way to your quads. We're gonna give me a cat and a cow. Oh man arch, ground arch round one more. Just like that. Arch it round and roll yourself all the way up. One bird right at a time. Head, neck, shoulders lasting to the top, right heel, dicks to the floor, stand up tall, then hip hands and your butt back first and reach for those toes. Now, if your hands don't reach for those toes. Absolutely. A OK. Bring them up a little bit higher. Maybe the shin, not on your knee and then pull that toe up towards the sky. You're gonna feel a little bit more into the back side of that leg and, uh, calf for sure. Slowly roll yourself up one vertebrae at a time. Take that same right leg quad stretch back behind you find your balance. Yep. There we go. We lots of balance today. People for real. Yeah. Makes your feet and your ankles a lot stronger too. It does. Yeah. Super important and switch. Drop that right leg down, left heel, dig it toes to the sky hip hinge first, stick that butt back and then reach as much as you can trying to keep that back nice and neutral. If you like round through it, you're gonna just feel a little bit more of the back. So I want you to feel the back side of that leg. Keeping a nice neutral spine. Holy bananas. Yeah. Total body workout. Roll yourself up one vertebra at a time. Last little thing here that we have time for is a quad stretch on the left. But if you're looking to like really cool your body down for like 1015 more minutes, we have a lot of yoga. So if you're like, I just need to cool my body and my mind. Grab out a yoga. We also have a lot of mobility and stretching workout. 1015, 20 minutes. Take the time to take care of your body. That's right. We can crush that 45 minutes walk. Court number two. Thanks for joining me. That awesome. Thank you. All right, team. We'll see you next time for the next workout.