Tone Every Zone Walking Workout 2

Hey, hey, get healthy UTV squad. I'm Chris Freitag and I am here today with low impact burn number 3. We love this format. I have my beautiful gals with me today. Hi Shannon.

Hello. Hey Tara. Hi Chris. These two are backing me up today. Shannon will have a few modifications for you, but it is low impact, so there's not a lot to modify.

We love this format. It is all body weight. If you like it, go back and do #1 and #2, totally different exercises. We've got 5. 50 seconds of work followed by 10 seconds of rest, not a lot of rest.

No, not a lot of rest, and we'll go right into the next exercise. We're doing 20 exercises in a row, little warm up, little cool but down, bing bang, boom, you're done. Let's start that warm up. You girls ready. We're ready, we're ready to rock.

Inhale up, exhale down. We will work on a little bit of balance today. We will do some things on the right leg, then some things on the left leg. I want you to keep your Own pace. So if you want to go faster than what we're doing, roll your shoulders back.

Please do. If you want a little hop to your step. Some of these moves, you could add a little hop to your step, right? OK, right arm figure 8, just get that shoulder to warm up. So make this workout your workout.

We always tell you that at home that it's OK if you're going faster. It's OK if you're going slower. Do your thing, right? That's right, OK, right there, other side right there. Good.

So we're just getting that ball and socket joint to warm up right there, mobility always on the front end of your workouts. Warm up those joints. Last figure 8. Good, awesome. Come down to a squat so toes are almost forward and then you sit down, ankle, hip and knee flexion, see how low you can go and then go ahead into your forward bend.

Hello hamstrings. hello. Oh my gosh, bicycle your heels a couple times. Take your hips right to left. Just feel that open up, come back down to that squat right here and then go back up to that forward fold.

Good. I can't even feel my low back. I was just thinking the same thing, yeah, I love it. OK, now take your heels in, toes out. Come to your yogi squat.

You see a lot of these moves in every warm-up because they're just the right thing to do. You can't like. You know, joints only go certain ways. You can't get we don't want to become circus acrobats. That's not what we're here for.

All right, rocket side to side. Good. Now this time we're gonna come on to our knees, cat cow on our knees, just round and flatten at your own pace. So your spine is a series of joints. We just wanna warm them up, lubricate them.

Joints good right here and come on your knees right take your right foot to the side so your toe points to that side wall push your knee over your toes, feel that nice big stretch and then come back and then we're gonna add our arms so we'll come all the way over and then get a big side stretch and then all the way over and get a big side stretch. Good. Right there, take your time. Awesome, fabulous. All right, we're gonna hold it over here and we're gonna come to a runner's lunge right here, just move around, lower and lift, so you open up that hamstring, move at your own pace, just open and close.

Uh, feels good today for some reason right near needed awesome and then release and come back onto your knees. We're gonna take the other toe directly out to the side and then push that knee over your toes. Don't be afraid to push into it and come back. Let's add the arms right there, all the way down, all the way over, big stretch right there. Feels good.

That side body. Oh yeah. Fabulous. One more. All right, now we're gonna come into that runner's lunge on this side.

One side may be different than the other, it is for me. This hamstring for me is tighter. Move around, so just lift and lower. Go at your pace. Right there.

Good. Awesome coming back to the center, we're gonna come into a plank now. So if it feels OK, come to a full plank, hips are down, abs are tight right here now plank jack, we're gonna go right and left, right and left, right here, go right, left, right, left, tap it out, feel good right there. Let's go for 43, now knees down the center, right and left, right and left, you've got it. Breathe, pull them in, drive that knee, so you're stretching your glute.

You got your shoulders over your wrists, your abs are engaged, you're breathing 8765. Let's go for 432, awesome walk your hands back to your feet. All the way back we'll roll it up one vertebrae at a time. All right, feeling good, feeling good. Let's squat it out, down and up, down, up, down up.

Drive those elbows towards your knees, sitting down, so. Wake up the squats. People ask a lot of questions about squats. It is a lot of hip flexion, yes it is. I think a lot of people end up doing this because they don't bend their hips and knees enough.

Bend your hips and knees. Work on that flexion. Give me 4 more. Yes you can. 3 more.

Two more opposite knee to elbow in the front right here. Reach by the way, we got a lot of crisscross exercises today. We're gonna be working those abs. Come on, 8765. Let's go 43, now give me hamstrings in the back right there.

Pull them, pull them right there. Drive that heel up to your glute. 8765 come on bend those knees knees to the front one more set for You got it. Come on, lift those knees hamstring go 8 excellent woo, we got it we cross reach across right there, right there, stretch it. Feel that stretch through your shoulder through your back.

Come on, we'll take it up. Are you ready? Just reach for the sky punch it up high, punch it, punch it right there. So good team, you're looking strong. Woo, read awesome.

43 big swings with the arms right here, big, big, come on, come on, you got it. Let's go for 43, now 2 steps to the right. 2, it's like a half squat or a quarter squat. Yeah, you've just got those thighs engaged. Feel it?

Yes, let's go. Remember this, we're gonna do this a little later. Yes we are. Let's go the preview, right? Sing here we go, single step, single step, make it big.

Yes, you can step, step, come on, 8, my favorite number. You got it 43 deep squat. Yes, you are ready. We're ready to go all the way down to the floor. Yes you can.

8. Why not? 76. 5, we can squat like it's our job. 4, yes we can.

2 and 1. OK, I'm feeling good. I feel great. I'm feeling good. I feel good.

OK, how am I the only one that has water? I was just thinking about how I didn't bring mine out. Shannon doesn't ever drink water. I love my water. I don't know where my mind was this morning.

I don't know. I think it's like, um, one of those. Habits like yeah I probably don't need it, but OK, 50 seconds of work. Now I'm gonna have to quickly show you that exercise on that 10 seconds rest, but you have a full 50 seconds to get into it, so everyone's going to be OK. Yes we are.

All right, we're going to squat. Inside of the shoe, so you rotate that hip, reach for the inside of the shoe, and then we alternate legs. That's our first exercise. OK. All right team, 50 seconds in it to win it.

We got it in it to win it. here we go. Let's go. Let's go in 432, now you do not have to keep our pace, and I'm actually ignoring the beat at this point. I'm going at my pace.

And these two behind me, they just catch my pace. That's right, but you can go faster than me. You can go slower than me. That would be OK. Really lift that leg, get that leg up there, work it.

So good team. Woo, squeeze that butt cheek that you're standing on. I love that. Give yourself some nice stability as you lift that other leg off the door. Here's that sneaky balance.

You're on one leg, see? Yeah Come on, 50 seconds 50 OK, exercise 2 cross behind tap jacks I call it. So it's like a jumping jack, but we're crossing behind. Alright, here we go ready and begin now I'm picking up the pace we're cruising now. We're cruising because this is just like a little cardio move.

Go, come on, poop, keep pushing, bend your elbows like you would in a jumping jack. That's right, even your arms to keep that heart rate up. All of a sudden we're like, oh my God we're here we go. Cay's kicking in. Come on, it's just 50 seconds.

Sometimes these no repeat workouts, I like them because I'm like, you know, do the move once and then forget about it, one and done, right? Let's go. Come on, you got it, team. Come on. You got it.

Think about those lights there. All right, what do you think? 43210 awesome. OK, with the heel race or also a sumo squat. We're gonna try to keep it a plie.

So instead of totally pushing our butt back, we're gonna try to keep our butt underneath. OK, like you're going down a wall. We're going ballerina here we go, yeah, ballerina style downlift lower stand it up. Now get low. So I know if you're right about here, I want to challenge you.

Can you get lower? Heck yes, yes you can. Yes, the answer to that question was yes that's the answer. Come on, let's go team. Oh, those calf phrases, yeah, they're small but sneaky, right?

Yes, I'm like, yes, yes, and yes over here, all good, whatever you say, we got you. We are moving and grooving. Really think about rolling out over all five toes. Good tip when you lift up your heels and done. OK, see how fast that happens.

I'm backing it up because we are going to walk out to a plank, army crawl down, down, up, up. We're getting some arm movements we walk it back, squat to stand. A lot happening in this move. Ready? Let's go.

So you squat. You walk it out, you army crawl. You walk it back. You're in a squat. You stand.

See how we snuck in those squats? sneak you guys. I'm staying on my knees when I do that army crawl. Love it. Right there.

Come on. Core is tight. Watch your pace. So I had to rewatch low impact burn 1 and 2. I couldn't remember them, so that I made sure we didn't repeat the exercises.

That's a lot of exercise to go through. Yeah, let's go. So I had to get real creative today, my friend. If you like this, go back to #1 and 2. Come on, come on.

And are all of them body weight, all body weight, great for travel, great for travel. I love a sneaky body weight. Push up on one knee. So here's how it's gonna look. We are gonna just take our right leg behind us.

We're gonna do a tricep push up, leg raise. Go, tricep push up, leg raise, tricep push up, leg raise. Your toe can touch the ground or just slightly hover during the push up. Let's go. Keep going.

So here's what's happening. Triceps are in, so we're protecting the shoulder, chest and tricep here and then she's got that butt squeeze. You're on both knees, Shannon. I am. Alright, keep going team.

Are we switching sides? Um, switch right now. Thanks for that reminder. Notice how Shannon says that just subtly, she's like, Chris, we have two legs, the heads up. Come on, we don't want to do extra push-ups.

Let's go. We'd have 21 exercises. For the love of Mary, let's go. Give me one more, one more team on this. We got it.

Come on, yes, I love that. OK, that was sneaky. Yes it was. OK, we're going to stand up. We got lunges.

Are you ready? 432, just follow along. I'm going to help you. Just pulse it, pulse it. Now hold it here.

We're going to go 3 pulses, 2 pulses, 1, then stamp the wall in front of you with your heel. Got it right there. It's 321 stamp the wall. Now we're going the full 50 seconds on this side and then we switch 321 booty burn. Now I do have my hand here because guess what, your core working like Try said earlier, we're on 1 ft right here.

Kicking that core. You want to go a little higher. Take that leg higher 321, bam, you got it. It's like you're shutting a door with your heel boom, we've all done that before too. We have, OK, singles go at your own pace down, up, down, up, down up.

Notice we're going for a full lunch. We're bending that whole knee and done. Other side, OK, heck yeah we go yes, OK. Pulse or the pulse ready. Let's go.

It's 321, and you stamp the wall. 321, and you kick. 3, kick 2 shot. Heck yeah. I always when I talk about front kicks, I'm always like I, I picture myself with groceries, yep and you know you go to your car door and you go right?

because you never can take multiple trips back gonna do that, right? You're like I'm gonna carry everything in and those handles better not break. Yep, let's go. Come on one more now we're gonna go singles at your own pace. So drop your knee, kick it forward, drop your knee, kick it forward.

Let's go. Come on, baby. Heck yes, come on, come on. Feel those legs burn on last one done. Awesome moving along, moving along seated knee pulls.

So instead of standing and pulling our knees in, we're gonna sit, we're seated ready, arms out, slightly around your back, knees are slightly soft, right, left. Right. Left, so you pull in, you're slightly rounding that back right there you pull it in, you pull it in. So if you don't like being on the floor, you can stand up and do standing knee pulls as I suggested, abs are tight. Woo, really think about those low abs pulling your belly button in, right?

Yep, more than those hip flexors, correct? This is, yes, and this is one of those exercises that looks easier than it is, doesn't it? Like you see someone doing this and you're like, well, that's dumb. And then you do it and you're like holy bananas, yes holy bananas. Let's go bing bang boom, 2 more go and go right there OK now we got a little cardio move we're gonna go half on the right, half on the left right, remind me to switch, Shannon.

I will. OK, here we go. It's 2 knees we cross two knees, same arm cross punches join in 2 knees, 2 cross. Let's go. 2 knees.

Two cross. Let's go. 2 knees. 2 cross. Let's go boom.

Come on. Are you breathing? Yep, we're breathing. OK. Feels good to one more on this side.

Now you gotta think when you switch, we're going right into it here we go. 2 knees, 2 cross. Look at that. You guys we're professionals. Let's fitness instructors.

We got it. You got it on the first try. Go. Go, come on. Oh yeah baby, hello Core crunch it right there, crunch, crunch.

Yes, come on, I love it. You got it. This is exercise 9 friends 9 last one and here we are, we're done. OK to go cross behind lunge, another crunch. Oh good.

OK, right leg crosses behind tap crunch. Here we go cross behind. Crunch, it's a standing crunch right there with rotation, right? Yeah, add a little rotation no matter what, when you pull that knee up, there's some core, but I do like that. Add a little waist rotation right there.

Now, if you want to slow down you can. I love a good cross behind lunge. I love the way it feels. We're sinking into it, sink low. Come on team.

I hope you're smiling at home. Absolutely. I love body weight sometimes. It's just so freeing. Come on, we can do it anywhere.

I'm done. All right, other side. Are you ready? I'm ready. We don't need to rehearse it.

It's a cross behind crunch. Here we go, ready and let's go cross behind tap crunch. And cross behind. Crunch go. Now we're not moving too fast today.

If you like this format, like I said, there's two other ones. We move at a fairly slowed down pace but full range of motion. Got it? People at home are like, you're calling this slow like this is fast, each to their own. Yes, that's right, yes, but it's the quality of movement over the quantity, come on.

Let's go. Watching your form, pay attention to your body. Love it. Love it. Come on.

You got it holy bananas. Let's go. One more, one more, yes we can here we go. Oh, legs awesome. I love it.

OK, sweaty. You got a good old push up coming at us with a walking burpee. What do I mean? Keep your low impact burpee. So you come down.

They heard burpee. Let's start here. Everyone heard burpee and they left. All right, ready, go. Push up, walk your feet in, stand it up, arms go up, walk it back.

Push up. Alright, let's go. Come on, you got it. Come on. See, people think, oh, low impact workout, no burpees, right?

Sneaky sneaky, Chris. If you do not want to do the burpee, you can do your push up right here. Come on your knees, punch your arms over head. Love it, so you have options. Push up, walk it in.

And uh come on team, love these pushups. We got it we got it. We're gonna do one more, yes we can. Come on right there. Come on, woo, nice.

All right, bear crawls. Now bear crawls are advanced, they look easy. So we're starting in a plank. Shannon will have a modification where Tara and I are gonna bear crawl in, shoulder tap back to your plank. Let's go.

Bear crawl in, shoulder tap back to your plank, and it's You got it. Take your time over wrists. Our mats are a little slippery, so. I'm slowing it down because my mat is moving. You're sliding right away.

I'm sliding right into you, Shannon. Yes, you are pushing me away. I'll move up. My mat is moving. You're doing great.

All right, bear crawl in, shoulder tap. Walk it out. Bear crawl in, shoulder tap. Keep breathing. Oh, last one done.

OK, oh, that was nice. How did you stand up? Oh, no, no, no, no, crawl, crab. Oh, I love this one. Start at the back of your space.

We're gonna walk it ready, just join in. We're gonna walk forward on number 4. You touch the toe 321. And touch or we should go 12341234 touch. What you got going on?

I'm holding steady and then I'm still lifting when you lift, but I'm holding steady while you walk. OK, love it. My triceps feel this. yep, yes, go like sneak you got it team. Come on, choose your option.

Choose your battle. Let's go. Challenge yourself. Is that 50 is a long time. We're getting close.

We sure as heck are. All right, walk it back one more time. You got it, boom. All right. That hammered those triceps, yep, OK, sure did.

Two quick steps to the right like we did in the warm up. Touch the ground, reach the sky in 43, join in after you see 1. It's 2 steps, then down and up 2 half squats, then full squat and up 2 half squats, then down and up. 2 half squats, then down and up. Yes you can.

Let's go team. Use your legs. You got it. Come on, how low can you get? You've got to bend your knees and hips right there.

Bend them, big squad. Go. Come on. We've got it. Way to go.

All right, we're almost there. One more to the right, then 1 more to the left. You got it down and up. All right team, we're on exercise 16. Yes we are.

How is that happening? We're cruising, we're cruising right, OK, here we go. Punches, 4 punches right arm, left arm beat down. It looks like this, then beat down now join in. 4 cross punches hit low, hit low mid.

Low cross punch mid. Low, use your core, on, on, on, on punch through your back, not through your wrist and elbow. That's right. Let's go woo. Breathe.

Go, go, yes. It's kind of like 30 minutes of straight work, Chris, here, yup. Is that 10 minutes or 10 seconds, excuse me. Really is not not a lot. It's really called a breath.

It's really called a breath. We've got this and done. OK, we're on the ground in a bridge. OK there's something a little different for you. It is a glute squeeze glute bridge, but we're gonna take our right leg off the ground ready here we go, team.

We're gonna make an L with our leg. We're gonna push and stamp the wall in front of us, then we're gonna stamp the sky, the ceiling. Stamp the wall bend, stamp the sky, bend, push lip, so your toe is flexed, your foot is flexed. Now the leg that you're balancing on that booty cheek is working. Yep, you're pulling your abs in tight in a glue bridge.

Push and up to the sky. Press it out, push it to the sky, press it out. I don't know what's worse, the leg that's moving the cheek. Keep those hips up. What do you think?

It's the butt cheek that's balancing. I think it's the butt cheek that's balancing. Oh my gosh, that's I even have my finger right there to feel it engaged makes me feel really good about what I'm working, done, done. Get your hips down other side, you guys. You know what you're doing.

Fire that butt cheek literally get your hips up Here we go. We're going to stamp the wall, bend your knees, stamp the sky, stamp the wall. Stamp the sky. Let's go booty up. Come on, come on, go.

Yes, I can feel that side of my body, that butt cheeky glutes, medial glutes, even a little inner thigh, yep, poor, come on. Oh, you got it. Come on. We're calling this affectionately glue Bridge with an L. Real technical terms, right technical.

That's how we do thingsscribing it perfectly. You push the wall, you stamp the sky. Stamp the wall. Keep that booty up. Feel that butt cheek.

Let's go. Almost there, sweat is dripping. Yes it is. 432, that is it. Oh, that one, that was hard.

dead bug, you're on the we're here. Get ready, bend your knees, tabletop, hands to the sky. Now ready go opposite hand, opposite leg extend, come back to the center, extend, come back to the center. Now slightly press your low back into the mat, pull your belly to your spine like you're tightening a belt. Extend back to the center.

Extend back to the center. I think one of the hardest things about this move is the opposite limbs. Yeah, thinking about the opposite limb and the slower you go, yeah, I feel like the harder it is because the longer those levers are doing everything correctly then. Well, that's because we're not using momentum. We are using all muscle.

Come on team, love it. Love it. We're almost there. I'm checking our time where we've got 54321. We have arrived, you guys, we have one more exercise as I wipe the sweat off my face.

Yeah, all right, so legs are slightly soft, slightly it's up to you. Hands are clasped together. Keep your arms long, ready? We'll just do this together. Roll up one vertebrate at a time all the way up.

Let's twist to one side, back up, roll with long arms. Here we go, a little faster. Roll up, twist, roll down. Roll up all the way through those vertebrae. Think like you have a piece of Velcro on your mat, so you roll onto that velcro.

Now, you peel off the velcro. Woo. Come on baby. I love a full body roll up so much. It's a good exercise.

Let's go. Oh my gosh, you guys, last 10 seconds, come on. All the way up. All the way down one more, one more because we can even off the sides and boom, all the way down yes we finish that is it my friends now you're on. Let's just stay your friends just stay on the ground while your right knee in roll your ankle.

Take that leg to the sky. Feel that hammy. I've got two dancers behind me. Look at their leg and then look at my leg. I don't know.

I feel like this isn't very, very good. If Sam was here, this thing would be like wrapped around her head. OK, take it out to the side. We're just gonna open that hip. It feels really good.

Oh, I'm so proud of you squad. A good low impact workout. This is one you can take with you anywhere, cross your body all the way across. Drop that leg down, take your opposite arm out, get a stretch through your shoulder, your back. So wonderful.

Thank you for joining us today. OK, other leg comes in. Roll that ankle a little bit, pull that knee in. Send that leg to the sky, get your hamstring. Everybody's flexibility is different, do your thing.

Open it up to the side. Oh yes, that feels good. Open up that hip. And let's go ahead and take it all the way across. So bring that leg all the way over, bend it, and then open up through your shoulder, your back.

I feel this all the way through my glitten hips too. Love it. Awesome. All right, come back to the center. Take your knees to your chest and just roll your tailbone off the mat.

Feel that little stretch through your low back and the sacrum and then roll up to see it and let's do a reverse tabletop. Here we go. So fingertips face in, open up, stretch those shoulders and chest, lift your hips, release your head, neck and shoulders. I love it. Oh, way to go team.

Come back to seated. How are we feeling? Fantastic. was super fun. Let me come back and join you guys a little bit here.

I'm missing my friends. I have to get closer. All right, butterfly. Oh man, I hate this. I can feel this little bump in my ponytail, the worst.

That's when you know you worked hard, yeah. This is the worst for you this one I just never have been able. I always feel like my knees are up by my shoulders. Hi I don't know this one and so for you guys at home, even a dancer says this is not my best. It's all good.

It's all good. OK, how about a little yogi squat? Feels a lot easier at this point than it did 30 minutes ago. Yes, it does. All right, we're gonna go for one more forward bend.

So just open up those hamstrings. Oh, I love it, friends. Roll up one vertebrae at a time. You stack them tall. You can be really proud of yourself.

You just completed low impact burn number 3. You ready to go, ladies in the book. Way to go. All of our friends at home, we'll see you at the next workout.