Premium Speed Walking Workout 1

Hey, hey, get healthy you TV squad. I'm Chris Pricetag and I am here today to speed walk with you. Yeah, OK, but guess what? I brought my friends, Miss Shannon, hey, hey, and Tara, hey, and we are ready to speed walk. So as you notice we're already walking because this is quick.

This is down and dirty. This is 20 minutes, so we'll see how many steps we get in now we're walking it just a little faster than a 4 mile per hour pace and since we're just not moving, you know, like when you're outside it's hard to do 4 MPH, but since we're just in here marching, we can keep this pace, so get your feet moving. Now you might notice we're moving to the uh strings today. Oh yeah, so little Bach and Beethoven, I mean, less soothing, let's change it up. I love it.

So we'll see how far we go today. It's 20 minutes. We got some fun steps today. When in doubt, walk it out. That's always our motto.

Keep it moving, use those arms. Let's go right here. It's right, left, right, left. Now honestly, it doesn't matter which foot you're on. If you get toiled during this workout, just, you know, get back on that right foot, see what you can do.

432, let's breathe right here all the way up. Exhale, it's gonna be a good day. Inhale, exhale out all that stress. You have decided to spend 20 minutes with us, so let's do this. Hold on right here, roll those shoulders back, take the tension out of your neck.

Woo, I'm ready. How about you guys? Yeah, 20 minutes. Let's do it. We were all even saying that just short, down and dirty sometimes it feels good.

OK, let's round our backs. Round 2 open 2 round 2 open 2 round. And open one more round. And open, walk it out right here. Just walk it, walk it.

This music is kind of fun for a change of pace. I like it. It's fun. OK, now take it wide, wide. 43, we're going to squat right here.

Let's go to squat. Oh, hello hips and knee, hips and knees down, up, down, up, let's go. 4, yes you can. 3, we had to throw a few of these in. 2.

One, walk it out right here. All right, Easy warm up. We don't really need to warm up. We don't really have a modifier because this is just your basic walking workout. Yes.

All right, I'm I already off the top of the beat? I think it keeps changing. I got, I got, we got you. OK, right, right, that was bugging. OK, here we go.

We're gonna walk it forward and walk it back like this. Let's go walk it, then take it back. So you don't even add a tap in there. You just walk forward steps, walk it back. We got it.

See, even we get off the right foot sometimes. It's all good. It's all good. Keep walking, you're fine. Keep moving.

Pick those feet up, pick them up, check your space, by the way, if you're in your living room or your family room, make sure you're not gonna step on a trip over on a toddler toy or a dog toy. I've stepped on a dog bone before, let me tell you, stepping on a Lego Lego I say those are the worst. Lego is the worst thing right there. OK, one more take it forward. Take it back.

Now hold it here and walk it out and walk it. Good, now out, out, in, in, out in, out, in. We got it. OK, feeling good team. So now we're gonna walk it forward, out, out, in, in, walk it back out, out, in, in.

Here we go, just walk it now out, out in inhale, you got it, got it and in. Come on, walk it. Notice how we are pumping our arms. Get that whole body involved. Keep your corred tight, stand tall.

Look ahead, nice posture, right? Chris. Let's go. When you stand tall, it improves your mood too. Yes, for sure it does.

And of course walking with girlfriends improves your mood. Oh, it sure does. I love it. Let's do it one more time to. Let's go up right there, bring it back.

Boom, walk it out right here. So far so good loving it it love it feels good. 3, we're gonna lift our knees knee lifts, so right, left, opposite arm punches, right, left, good, right, left or left right, whatever works for you. All right, now punch it to this guy. Oh, looks like you're skipping, doesn't it?

Right there, 4321 arm forward. Go, 4321 arm up, go 432, forward, 43. Up, get ready to take it forward, team. Here we go. Forward, out, out in, in.

Right here, let's go. Take it back, out, out in in, do it again. Let's go. We're right there. Come on.

We got it, knee lift here we go. Nice. Take it up. Go. And one more forward.

Love it. Breathe. You got it. Awesome. Walk it forward, team, let's go.

Awesome. Now get a little deeper in that out, out in, in this time. Do it again. Come on, little deeper. Yes, you've got it.

Woo! Look at you. Let's go. Here we go. Here we go.

Take that arm up, reach it. Let's do it. I don't know, let's do that one more time. All right, why not, right? 431 more time, walk it forward, go.

Get down there good. Take it back. Get down there. You got it one more, come on. Love it.

Here we go, here we go, knees, come on. Right there, one arm up, go. Yes. Nice. Are you breathing?

Yep, good. Thanks for checking in on us. yep, we got it. Go walk it out just making sure you're OK. Good.

OK, so we're keeping this pace. You don't have to overdo it, you know, sometimes people look at the workouts and they go, Oh, I'm not sure what I'm not feeling it today. When in doubt, walk it out, you guys just push play on a walking workout. You'll feel better. Always right here for sure.

Come on, and you would be surprised. We're really using those legs. I like my backside feeling this pick up those feet, pick them up. All right, so here's what we're gonna do. We're gonna go 123 heel dig, 123 heel dig.

You're good, yeah. I'm just making sure we've got that right leg right here, right. All right, there we go, we're on the top of the beat. All right, here we go. Hold on in 43, right, I'll count it like this 123 heel dig, 123 heel dick.

Join us right there, boom, little level change right there, sink into it a little bit. Come on, yeah, keep those abs tight. Let's go. Let's go. You got it.

123 now. We're gonna take you to a knee lift. Are you ready? Yes, we are. 123, knee lift.

Now step back, boom. Yeah, take it into kind of a walking step. Oh, look at that, look at that. We got it. It's step aerobics, right?

It is kind of like we're stepping up on a platform. Yes, you're right. Yes, you could imagine you had a platform right there. Let's go now opposite elbow and boom. Boom, little core action.

We got it. Come on, come on. I'm actually really feeling that twist. Love it. hey then.

Come on team. No, I think this is Beethoven. Call me out on it. I think it is. Come on.

I love it, go. Come on. 2 more. Are you ready? 1.

Now take it to a kick. He that. Kick it. Oh yeah, now this one, here we go. Which one is this?

Um, Vivaldi? I have no idea. I have no idea either. We'll confirm that for you. Right there.

Let's go. Just a little classical music today, yeah. Let's go. 2 more kicks. One more walk it out right foot all right team.

I love it, yeah, fun. OK, we're doing great. 432 walk it wide. Just take it wide, pick those feet up, boom, boom. OK, we're gonna do a little double pump on each side.

OK, let's go, double, double, double, double. Feels about right with music. I think I should be like skipping around right now, right? We should be skipping if you want to skip at home, skip around your living room. It's good.

432, walk it wide right left right left. Good. You got it back to normal walking. We're right there. Awesome.

That was just a little interlude. OK, now let's use that lateral motion, right, that frontal plane. Good for your brain to move forward and back and side to side. Check your area. If you don't have a lot of space, you don't need it.

We're going to grapevine right and grapevine left and 4 and 3 and 2, let's go. It's right. Like Got it. I know this song kind of just makes me wanna get all gallop. Let's go.

Let's go team. Now we're gonna add on to this grapevine, so you're gonna have to think So on that 4 we're gonna add a knee lift and then we're gonna continue on with 3 total knee lifts. It's a total 8 count, but don't get too concerned with it. Yeah, we're just gonna let the spoke a different language to some people. Some people at home are like, What are you talking about?

OK, so you're gonna lift your knee on the 4. 4, then we'll add 2 more knee lifts, but hold tight. We just had to get this. This works out there, you got it at home. Keep trying.

It's just that extra knee lift. So So OK, now back to what I said, 3 newless. OK, hold on. Hold on, we gotta. You gotta count it out.

I gotta get more warning. OK. All right, next time we go right, next time we go right, OK, right here. 1234. You got it.

12343 total knee less. You got it. Nice job team. Yes, indeed. Come on.

Use those hip flexors. Use those quads. The core connected Nice. I love it, team. Come on.

Go, go. All right, one more set right and left. What do you think? Come on, I like it right. Here goes laugh.

Back to walking, here we go. All right team, I like it. We're more than halfway done. Nice. I like it.

5 miles over 0.7. What's yours? I think I started mine before we started. Mine's not quite accurate. We're gonna go where.

Quite a bit over 1 mile. I love it. I love it. Here we go in 4 and 3 and 2, walk it forward and back. Let's go.

Bring it back. For. Back, come on forward, use those iron back. I love it, forward. Now 123 heel Dick.

Let's go. 123 heel Dick. See how we did that. Yeah, we did. Love it.

Good transition there. I tell you, not not a clean transition. I laugh because sometimes people think it's so easy to lead a work and it is not, it's actually, yeah, and then the beat changes and you're like, wait a minute, what just happened? Good. All right, now take it to a knee this time.

knee walk it back, knee walk it back, knee walk it back, knee back to that step aerobics, right? Oh man, it brings it right back, doesn't it? Sure does right there. OK, you ready to add that twist? Here we go, opposite elbow to knee.

Go. Boom, love it, love it right there. Woo! Come on. You got it.

So you guys think this is a holiday song? Yes we do. I think it's a song. It might be a religious song. I don't know.

You know what? We're all having fun together. That's what matters. Yep, this is my religion moving. Yeah, I love it.

One of them. Come on, move your body. Feel good, breathe. Moving a little faster speed walking. Breathe.

All right, let's go 2 more knees. 1. Kick it, kick it. Right there. Right there, come on, boom.

You got it. You're doing great. You are doing awesome at home. This is a lot of work. This is hard stuff.

This is a fast-paced to you, Chris. We got it. 2 more kicks. Last one and walk it, right there, walk it. Awesome team, woo!

Good job, loving it. All right, knee less, we're gonna push it up the goalpost arm. Like this. Here we go. Right there, go pump those arms up overhead.

Heart rate gets up. Go, go, go push it, push it, push it. You got it. 432, hold it here, swing it in swing it in little sing it in. Come on, little chest slide, yeah, yeah, we got it.

All right, that now we're turning on our brains, alternating. Here we go. Press it up. Oh, in, up in, up in. And go.

You've got it. All right team, stay with us. You got it. Feel the shoulders. Oh my gosh, yeah, right.

Heart rate is up a little bit, 43. 2 Marked it out walking your arms. OK, grapevine. 3 knees. We're going right away with the three knees.

You got it you got it 432. Let's go. You grapevine knee, knee, knee grapevine, knee, knee, knee. Yes, that's it team. Come on, use those little abs, to get that knee up.

Maybe 15 minutes ago you weren't feeling it. Now you're feeling it. Come on, go, just a quick 20 minute walk. Put in your day, so proud of you. Love it.

Woo. Keep breathing. Good. Last one. Walk it out.

Let's go. Walk it out. All right team. Yes, I love it. Double pumping, here we go.

Join in. Go, go, go. This is a little bit like a hoedown movie. Love it. Walk it forward, come on, walk it, take it back.

Good team, walk it. Take it back. Yeah, walk it. Take it back. So strong.

Love it. Now, in one of the walking workouts, we changed this forward walk to a double sachet. Oh yeah, that's right, we did, we were dancing. We were sing with me. I don't think I was in that one.

I was like this, keep this. Or 12. 012. 12, either foot, it doesn't matter. Quick footwork.

This actually works perfect with the music. It does. Our shoes are squeaky. Love it. Come on.

It makes you feel like you want to move on right there. Move it, move it. Move it. Love it one more time. Right here, hold it.

43, out, out, in, in. Excellent. We're moving and grooming team. Woohoo, come on, 4, you're doing great. Keep it up 3.

2. Knees up, here we go, goalpost, go. 43, chest squeeze. Let's go right there. That fly, come on, come on, alternate, let's go.

Up in, up in, holy bananas. Woo, feeling those shoulders today. Let's go. Come on. Love it.

432, walk it out. Hey, hey, keep up the good work. We're nearing the end. Keep your feet. I'm at 1.2 miles to go.

Everybody will be different. Don't match your watch to me. No, our steps are different and your step counter is not going to get all the knee lifts right when our hands are up necessarily and whatnot. So use this as a something that motivates you, but that don't hang your hat on it. But I'm feeling good right now.

Let's go. 123 heel dig. Last set of these and we're out of here. Last set of these and we're out of here. Who knew 20 minutes could go by so fast and so fun.

Mila. walking back. Walk back. Nice team. Yeah, oh my gosh, thank you for showing up today.

Absolutely we had that twist. A great job. This is our last set. Who I love it. Go.

Last set of kicks, are we ready team? Yes, go. Oh my goodness You did it. 4, this is it. 3, this is it.

2. One walk it out right here. Walk it out all right nice work nice. All right, take a deep breath, my friends. That is bringing us to 20 minutes of walking around your back.

Open up. Around your back. One more Around your back. Open up good and slow those feet down. Oh, awesome job.

Let's just step on one leg if you can hold your balance. Bring that knee down, push forward through that hip, feel that stretch. That was really fun music. That was like that Beethoven baldy. I'm not, I'm not a, a classical buff by any means, but something different, kind of fun.

Oh, How about a little side stretch I like it, yeah. Oh, come up and out of your way. Oh, feels good. And then other side. Oh my goodness.

All right, that is down and dirty. 20 minutes, my friends. I love that, Chris. Thank you. I know we have longer walking workouts, but that was super fun.

You guys think I did. That was awesome. All right team, we'll see you soon.