Walk a 5K #1

Hey, hey, healthy UTV squad—we are here today with a 5K walk workout. Hey, hey, walk a 5K! I love it. I love it. I have the lovely Patty with me today, and the lovely Melissa, and we already have our feet Moving, so get your feet moving at home, pick up those feet and walk.

Walk, walk, walk. Yes, it is possible to walk 5 km in your family room. I love that. Wherever you are in your home, Make a little space for yourself, OK? And let's just get those feet moving, because we know there are days when it's inclement or cold Dark, icy, or you don't want to be alone, you want to be with us.

So we're here for you today. Pick those feet up. So here's what's gonna happen. We're going to do just a slight warm-up now We're getting that blood pumping in our legs. We've got easy, simple steps today.

Nothing too dancey, nothing too crazy, and we're just gonna walk it out. Baby. We're gonna talk to you and keep Our feet moving. The beat has just changed. I want to reach the top of the beat.

Let's go all right. Skipped a little beat in there. We, by the way, we're beat-driven and we, we hear the top of the phrase, and we're like, Oh my gosh, right foot on top of the phrase. But at home, If you have your left foot moving when we’re moving our right foot, We don't care. OK, pump your arms; let's pick those feet up.

Awesome! Take a few deep breaths. In through the nose, out through the mouth. Perfect. Beautiful.

Okay, we're going to do a few arm circles. Right arm. Left arm. Right arm. Left arm, good.

Keep those feet moving. Right arm. Try to be light on your feet right there. Yeah, me too. I was like slamming my feet down.

Try not to sound like a horse over there, just kidding. Turn in this direction; now come this way as if you're swimming this way. This way, this way. OK, good. Four more, yeah, just wake up that shoulder, 3 more.

Two more. One more. Good. Alright, roll those shoulders back. How are you feeling?

Really good, really good. We are just walking it out now. A 5K, by the way, is about 3.1 miles. So we're just going a hair faster than some of the other walking workouts to try Accomplish this 5K in 45 minutes, approximately 3.1 miles. We are walking approximately a 15-minute mile here.

And maybe outside, you don’t keep that fast of a clip because it is harder outside. But inside, we can. 432, take your feet wide. Let's go right, left, right there; pick them up. That feels good, too.

That feels good. Yeah, come on, we’ve got it. Feet go wide. Yes, you can. 432, bring them all together.

Let's go walk it out now. My friends, let's take a power walk. 43 side steps like this, so you just step together, step together. So, it's a step-touch. Pull those arms, love it, pull.

Now it might not be 100% accurate, also because you know, We're not walking in a straight line. So just, again, give yourself some grace. You don't have to be perfect now. We're moving. I have my watch on.

Do you guys have your watches on? I do have my watch on. OK, so we'll, we're all a little different, but we'll all connect and see where we're at. 432, walk it out right there. Good.

Let's go into some easy kicks. So I want you to stamp your heel at us like this, Stamp your heel. So it’s a push kick, push kick right there. Abs are tight. Let's push with our arms.

Push, push. Good. Awesome. Push kick. Love it.

Working those shoulders, you know, one of my favorite lines is: motion is lotion. It feels good to move when you move those joints; you lubricate them. You self-lubricate them, kind of like an oil can. Right there, 432, now knee lifts, knee, knee, Take the hands up high. Let's press it down, press it, press it, press it.

Good job, press into that knee right there. Right there, come on. Hang in there with the knee lifts. Get those knees up! OK, feeling good now.

Let's keep on moving, my friends. I love it. 43: step, touch; right and left step, Touch. You got it. Come on, let's go!

432, kick it out, right leg. Right, left, right, push. Those arms, four, three, two knees go. Boom, boom. Okay, we've got it.

Hold on, give me 432, now walk it out right there. OK, so here's what we're gonna do: step touches, kicks, knee lifts. 432 step touch right and left. You got it. Come on, 32, kick it, kick it, kick it.

Go 8765. I love it. 43 knees, get those arms up! Here we go, team. 87,650!

My goodness, you got it. Step, touch, Let's go. Uh-huh, nice job. Keep it coming now. Kick it, kick it, kick it Right, left, Yes, abs are tight.

Push those arms. Yes, Patty, I love it: knees, knees, knees up, Up, you've got it. We'll do one more round of that. Are you ready? Step up!

Let's go. 87, bend your knees a little more now. You're feeling warm. Come on, kicks, kicks, right leg, right, left. Breathe, 43 knees, knees, let's go, whoop whoop Now you got it.

Woo woo, come on, step, touch, let's go! All right, That's a good way to get started. Come on now, let's change those arms. Take them out, take them out. Yes, take up space in your house right there.

OK, we'll bring them together right there. Right there. Easy clap right there. Come on, if you just feel happier when you clap. Clap, clap, come on right there.

You know what this reminds me of? Baby shark, you know, my granddaughter loves that. OK, let's go. Let's go. 8, 7, 6, 5, come on, 4, 3, walk it out, friends.

Let's Go. Good power walking today. Pick up those knees. Listen, I am so grateful to be able to walk with you. Friends, right?

For sure. I am grateful to have the motivation. Have the capability. You have the body, right? Yeah, do it.

Keep it coming. We are almost at half a mile. I mean, time flies when you're having fun time. How does that happen? Okay, so here’s what’s next.

We're gonna walk it forward for four and walk back. So, you just go right, left, just let your feet go. Watch. Here we go. It's 1,234.

Take it back. You see that? 1234, pump those arms! I love it, Melissa. You're doing a great job; she's got those Arms flying over there.

Go, keep it moving. Come on, 1234 12. You just go right, left. Don't overthink this, right? That's the thing: just don't even worry about it.

It. Don't even overthink it. You got it. Use that space. Come on, 1234.

My dog loves when I walk indoors. She just sits on the couch and watches me. No way. She loves it! It's cute.

Come on, now walk it out. Power walk right here. Go, go. Very nice. All right, so this time, let's stroll for eight It counts.

Okay, we're gonna come close to the camera. Say hi to you up close. Are you ready? In 432, walk it, my friends. Let's go.

Hey, yes. Right there. I didn’t count. Here we go. We'll count to 887,654,321.

All right. Come on, we're up close and personal, At least, I am right there. Come on. I love it. Let's go!

Right there. Hello everybody. You've got this. Walk it forward this time. Are you ready?

1234. Pop, pop, come on, pick those feet up. Yes, you can. Loving it! Let's go.

Push it, push it, two more times. Let's go. 12,341 more, you guys. Nice job; power-walk it right here. Go, go, love it!

Pick those feet up. Good, good. Now we're gonna take it wide; so it's here, Here, just a little wider. You feel it through those hips. Pick those knees up, pick them up, come on.

Yes, we can today. Breathe. It just feels good. Burn calories; get the heart pumping. Yeah.

We love our walks here at GHE. We love our walks. All right, we're going to double up, so it's going to look like 1 2 1 2. Are you ready? Try it with us.

You’re gonna go 1212, boom, yeah, you got it. 1212, tap that toe. You got it. 432, lock it out wide; stay wide now doubles. Let's go 432, single.

Excellent. Try it again. Let's go, go, go! Yes, you can. Single boom.

Boom. One more step, my friends. Let's go. Ok, you ready? We're gonna walk it forward in 432, here we go And walk it forward.

Bring it back. Come on, walk it forward, then bring it back. Yes, you can walk it forward, bring it back one more time. Woo, love it! Good.

Walk it out right here. Walk it out. You're on that right foot, 43-step touch right. And left. Let's go.

Hey, come on, feeling it. Let's go. Hold those arms. I know that Patty and I are walkers. We walk a lot.

How about you, Melissa? I do walk a lot each day. I have a dog, so we walk daily. Oh, sweet! What kind of dog is that?

I have a labrador. Oh, very white one. He looks like a polar bear, OK. Oh, she has a Lab. I have a Golden Retriever with a small snaggletooth.

She has an underbite. What do you have, Patty? A Goldendoodle, a golden. OK, tell me Billy's full name. I knew that because Billy's new.

Billy's new. She's—yeah, we haven't had her a year yet. So she loves her walk, so she's getting me out. I appreciate that. OK, let's go for 432; now kick it, kick it.

Well, try walking indoors, you guys, because my little dog sits down. She's like, "Oh, awesome! You're gonna walk." I'll watch my walk. I'll just watch you. She loves to watch me as I do my workouts and enjoys seeing me do my workouts.

She always sits and watches. That's right there. Come on, come on, 8,765. Pull those knees up with power and passion, Step, touch, Let's go. 87, get lower.

Come on, come on, 43 easy kicks. Let's go. Let's go. Push your arms, push them. Yes, you can.

And knees, knees, knees. I love it. 432, awesome power walk right here. OK, how are we feeling, ladies? Really good.

How are you doing at home today? Hopefully, good. All right, come on; let's conquer this first mile. What do you think? Box step: right, left, right, Left here, boom.

Now sit down a little bit, sit down, baby, squat right there. Baby squat right there. Come on, we've got it. Let's go. Let's go 4.

3, 2, walk it out right here. Let's go walk it. OK, we're gonna pull that right knee across our body. Are you ready? Here we go, here we go, here we go.

Pull it, Pull it, pull it, yes you can. 43, now we're gonna switch sides right there. Pull it. Come on, here we go. 432, switch 432, let's switch it, go I love it.

Yeah, me too. Let's go 432; here we go: box step, right leg, Are you ready? Go, Box Step. Whoa, look how that works! Two more.

Right there. Right knee pulls slightly. Let's go now. 8765, pull it. 43.

We're moving now. Other side, let's go. 8765, come on, 43, Fox up. Let's go! Boom.

Right there. Two more right here. Love it, you guys! Come on, knee pulls. 876.

Breathe, breathe. Switching sides, let's go, let's go. 87. Come on. You've got it, Fox Step.

We're gonna hold that fox step. Come on, love it, love it. Come on, woo woo, yes, we can bend those knees, Bend them. Come on, uh-huh, we got it. We're 1 mile in on my way.

Hey, how about you? I feel like I'm a mile in, 0.9 miles. I'm almost there. 0.9. Okay, that’s a girl; we got it.

Two more box steps. I may have started mine a few steps ahead. Walk it out, friends. Have you ever been walking and get home, and you’re like, Oh, I have 0.1. My driveway.

I'm just gonna go like that in my driveway. Yeah, we've all been there. Come on. Hey, at least you're motivated. I love it.

43, Walk Wide. Let's go. Let's go. Uh, uh. Excellent job.

43, we're going to plant our feet and reach across Our bodies. So tap your toe, tap it, tap it. Good. Reach and stretch through your back. It's like you're punching the corner.

Punch it, punch it, punch it. Let's go. 43, now reach up high to stretch through That side of the body. Go, go. It feels good, right?

Across the body here we go, eight of them. Come on, four more. I love it, you guys! Here we go, 8 high. Come on, baby, you can do it.

Yes, you can. All right, here we go, four across the body. 432 right there, up, up, up. Let's go 432, here we go up, up to, think about it. I'm on 222.

Come on, don't get dizzy. Don't throw your head back. Come on. Yes, we can! I love this.

All right, block it out. Power walk. That feels good. OK, find your spot on the floor. How are you doing at home?

Um, yes, a clap makes us feel good. Clap it up, clap it up. Yes, you can. Come on, keep those knees up high. Give me 432.

OK, we're going to step forward, step back. We were saying, is this the Cha-Cha or the Mamba? I don't know. I'm not a dancer. We're saying when you need her right there.

Come on, uh, right there, uh, I think this is the Mamba. I can't keep them, either. Everybody at home is going. Oh my gosh! You guys, what's wrong with you?

They'll have to tell us right there, cha-cha, but I walk it out. Let's go! Oh my God! People are going to be laughing at us. This is real life, my friends.

It is. Pick up your feet, and we're gonna switch to a left lead. So here we go, like this, and left, left. OK, yeah. We'll do that same move in 4-3-2, let's go.

Let's go right there. You got it forward and back; very nice. So we're gonna do this move in four small steps. In between number four, being a tap. We're gonna show you, then you can join in.

All right, walk it out right here, right leg, right leg. Now watch how this goes. It's forward and back: 1, 2, 3. And tap forward and back 123, and tap forward and back 123. And tap.

You've got it, friends. Come on, come on, G. Tap forward, back 123; tap forward, back 123 Tap into that energy. Forward, back, 123 tuck. I'm feeling like one more set.

What do you think? I love it. Go, go! Very good. OK, walk it wide: right foot, right, left.

Awesome! Pick those feet up. Pick them up. Come on, hamstring curls; it’s gonna stretch. The front of our legs.

I love it. That'll feel good. 432, here we go. Here we go. Pull, pull.

Come on, come on. Love it, love it. OK, go, go, drive that leg all the way up. You've got it. Now we're gonna pattern it.

We're gonna go like this: single, single, double, double. You got it: single, single, double, got it? Yes, single. Single, double, hey! We can do it now, knees to the front.

Let's go! Let's go! Single, single, double, opposite Elbow, single, single, double. We went right into that, right into it. You got it.

Single single hamstrings. Let's go single single with your passion, With your power, come on, you got it, knees are You ready? Go single, single, double, yes. Tammy, Tammy, single, single, double; see how we're adding that little clappy feel Good, we're right there. A clap makes you happy.

Come on, remember that, my friends. Here we go. Single, single, double. Single, single, double, knees, knees, come on, Moving right along, Friends. Yeah, we are.

Yes, we are one more set because we can single, single, double. Single, single, double knees, knees, knees, Heck yeah, Woo hoo, woo! Yep, come on now, walk it out. Let's go, just walk it out with us. Yep, just keep going.

Don't stop your feet. That's the hardest part, yeah. And you know, there was a study long ago. I don't know, 10–20 years ago with a doctor at the Mayo Clinic. Doctor.

And he talked about NEET and NEAT. Non-exercise activity thermogenesis. Basically, it meant you don't have to do a crazy workout; just move your body. Just keep moving; get those steps throughout the day. It is so important for energy, for metabolism, for blood circulation.

For blood sugar regulation, all of it, all of it. Pick your knees up. You can be so proud of yourself. Like I said, we love our little walks. We do.

We do. All right, Deal digs to the front in 4 and 3 and 2. Here we go. It's right. Left, right, left.

Awesome, boom, boom, push, push, push. OK, we're going to do knee lifts, but we're changing our arms this time. We're going to go to Poughkeepsie. Got it. Love it.

OK, then push up. Push up, arms above the head, gets heart rate up 43, We're gonna alternate. Push forward, push up. Push forward, push up, push, push. Yes, you got it.

Yep, we don't have to overcomplicate it, my friend. No, we don't. Right there. Let's go. Let's go.

8, come on! 7, work it, work it; 6, 5. How many? Come on. There we go.

How many? Woo! How many? Two. Look who it was?

Oh my gosh, you're not answering me. I'm like, how many? I love it. Come on, walk it. Feeling good.

All right, step, touch, or a side step as we Like to call it. Here we go. It's all together, all together, easy, right? A little inner thigh right here. Feels good, keep it coming.

I love it. 43, now we'll go two steps to the right, Okay? Two, boom, bend those knees. Bend those knees. Come on.

Using our lateral motion is good for our brain Switch planes of motion. So good. Now add an a-knee lift inside knee. Inside knee. Inside me; love it.

Oh, come on. We got it right there. Pull that elbow. You feel that crunch. Let's go.

Exhale. Use your core. Use your core. Yes, moving into a bit of extra core work now. Come on, let's go right there.

Love it. You know what? I'm feeling like we should do A grapevine. I don't know. It just came to me.

It feels so good. OK, hold on—four more of these. Three more of these, two. It just came to me. One Grapevine, Grapevine, go.

Oh my gosh, bringing it back, baby. Bringing it back now. Give me a clap, please. Come on, that's it. Come on, come on, move your body.

Yes. We love it. Doing our body good. Come on! Yes, you can.

Four, yeah, three. So good. One, walk it out, power walk right here. Ok, so little oblique action, We were just talking about our core. We're going to pull to the side.

I'll show you the right side only. Pull. Pull down. Pull. OK, now if you want to go double time, come with us.

If you want to stay here, this is good. This is good. Double time, here we go. Pull. I have to add a little hop just to keep the beat.

Go look at Chris. Go with a little hop. Go 87. Hello, obliques. Come on, 432, and 1.

Here we go. Other side. Other side. Right there, feel those obliques. I'm loving it.

Yes, we can, yes we can. Uh, double time, go 14, there she goes, go, go, Go, go, go; it feels so good. Come on, 8. 65432, walk it out. Let's go.

Hey, oh, I love it—we got it. Come on, keep those feet moving. Maybe for our next walking workout, we'll bring the dogs in. You guys, that would become your favorite workout. That would be so fun if we brought our dogs in.

Billy would be so happy. Would be like, what? I don't know. Yeah, the camera people are like, um, no, no, you're not bringing your dogs in. Right, right, right.

The beat just changed a little bit. Right there we go. Music isn't perfect. Walk it forward. Here we go: 1234.

That's okay. I didn't give you much warning. I love it. Come on, team. 12,341 more.

We got it out. We've got it. This is a funky song, yeah, a little bit. Suddenly, you guys don’t even know it Us at home, I'm sure; but inside, we're just like. We're getting off, but you guys don't care because all we're doing is keeping the same Pattern.

Keep your feet moving, 432 steps. Touch. Right there; that works. Oh, it's a little syncopated right there. Right there.

So good, so good. Keep it coming. Go, 43-2. Box step right here: right, left, right, left. Sit down a little lower, you guys, please.

Sit still, doesn't it? We're going to do a few squats, speaking of your legs now. I want to see how low you can go at home. You do you. If you think you know, my knees aren't quite up to a deep squat, Then you keep it like halfway.

All right, give me four more box steps four. 3 2. One, here we go: squat down, lift it up. Squat it down, lift it up; squat it down. Yes, you can booty squat.

Yes, you can double time. Oh my goodness, here we go down, Up, down, up, down, up. I know we're really moving now. Come on, use your booty, Squeeze. Go, go for more.

Four. Come on, three, keep on smiling, friends. Two, walk it out. Let's go. Everybody's face got really serious then.

When it comes to squads, They're like, what? Serious business. Rest assured, there will be no burpees. OK, no burpee stick. Keep those feet moving.

Let's just put on the miles. OK, I'm at 1.8. Wow, I'm at—what are you at? 1.8. 0?

I'm at 1.48. Huh? I must be walking faster. I think you're walking faster. Like a bigger stride, It could be just a lot of things.

It could be the way we're pumping our arms. So use this as a guide. But not as a Holy Bible, OK? This is just to keep us feeling motivated, and proud of ourselves. We're going back to those hell days.

Let's go! Let's go, heels. These just feel good in the hammy, don't they? They're nice little hits right there. Yep.

Let's go. Let's go! Come on. By the way, we’re going by my watch, not yours. Yeah, thank you.

Good, because we've got to get to that marker. We don’t go by my watch. You always pick the watch that has it, Has the purple stuff on it, of course we do. Come on. Let's go, 43, knee lift.

Let's go, push down. Push, push. Excellent job, my friend. Come on, keep that energy up. Let's go.

Let's go sidestep, hold on in 4, 3, 2, 1. Side step right there, bend those knees, feel those quads; feels so good. Let's go. We're going to go to two's. Hold on.

Are you ready? 2s, 2s, 2s inside knee, boom boom, come on, You got it. Come on. Let's go! Oh, you got it.

Woo. This is how we do it, my friends. Physical health and mental health—right, just moving your body. So good! Four more of these, please.

Are you ready? 4, 3. Two power walks right here, walk it out. Excellent job, my friend. I love it.

All right, we're coming right at you. We're coming right at you. Eight steps forward, eight steps back; clear the room. Let's go, let's go. 122345678.

Yes, come on; 56. I am up close and personal. High five. High five is high fives you guys. High fives, boom!

I love it. One more. Let's go. So good! Boom.

I love that. I love it. Walk it for four only: 1, 2, 3, 4. Keep those arms pumping. That keeps your energy up and burns a few more calories, getting the whole body involved.

1234, you got it. So good. All right, wide walk; here we go, here we go. Here we go. OK, my watch now says two miles.

My watch just talked to me. It said two miles. I mean, come on, we're two-thirds of the way there. That's how we do it. That's how we do it.

Yes, we can't pick up those knees in '43; we're doubling up. Let's go 222, come on, too. Single, single, double—here we go. Eleven double. We didn't do this before eleven double.

I just made this up. It's like a hoedown, 1234. Right there. Let's do it one more time; it's fun. One more.

OK, now hamstrings—here we go. That's where I wanted to be. That's where I wanted to be, friends—hamstrings. Oh, plus it feels so good on the floor. Now we'll go single, single, then double.

Are you ready? Let's go single, single, double. Let's go single, Single, double—so much fun! Come on, single, Single, hold those arms, yes you can single, single, double, He, oh, come on. Pull them, pull them single, single, double one More time now, knee lifts to the front.

Let's go right to single single double. We'll go single, single, Double. Single, single, double. Single single wrap, that core single single Hamstrings go Single, single, double — you got it, come on! Two more sets.

Awesome. Nice knees, knees, knees. You got it. Double. Come on.

Hey, oh, let's do it. Keep on smiling. All right. Let's go. We're going back to those hamstrings, just two sets, single, Single, double, one more, single, single, now Knees to the front, Single, single—we got it.

Yes, hamstrings, are you ready? Let's go, single, single, come on, come on. Oh my goodness, you guys at home—you are awesome! Stand tall. Breathe.

Let's do it. Walk it out right here. Awesome, nice dab! Oh my gosh, I’m feeling it in those hips! Woo.

Alright, we're going to the skaters. Hold tight. We're in Minnesota, and there are three sports in winter: hockey, skiing, and snowboarding. Hockey and hockey. OK, so if you don't know how to skate, are you really a Minnesotan?

Come on, in 43, walk it wide first. Let's go right there. Come on, all right, now skate right, left, so we're hopping off. The ground. You don't have to.

Patty, you can keep it a step touch. All right, Melissa, join me, swing that arm across your body. Go, Go, go! Come on, come on, we got it. Push it, push it, push it.

Let's go! 876543, you got it. Walk it out right here, right foot, go. Awesome. I love it.

I'm actually, my heart rate's up a little bit, yep. I'm aerobic, and I can talk to you, but if you notice, I'm taking breaths. I mean, I've got my heart rate up there. It feels really good. Come on, right here, we're gonna kick it out in 432; kick it out.

Push. Right there, push, push. Come on, very nice! Keep it coming, keep it coming. Oh man, super proud of you guys today—8 of these.

Here we go, last four. All right, now we're gonna skip in place, like this, as if you were skipping down the street. If you want to add a hop, yes, you can skip, skip, come on. I like that. 876, come on, reach!

Reach here, we go low-impact jack, we can do it Low-impact jack, go! Go, come on, come on, let's go for 43. We go kick it. For more info, skip in place. If you want to skip around the room, you can feel free to use your space in your house.

We'll do four more for you, 432, and try again. What did I do last time? Oh, I know. All right, here we go. Push, push.

Let's go. We've skipped those jacks, but I got you this. Time. Jacks, 43, skip. Here we go: 87.

Come on, team, 43, low-impact jack. Do it, do it. Awesome. Right there. Come on, arms go hip to head, working heart Rate and power walk right here.

Let's go. Oh, my goodness, friends. I'm loving your energy. You gotta keep that energy up, right? Don't let anyone tell you you can't walk a 5K.

In your house. You can, plus these walking workouts. They're great for travel, yeah. They come with you wherever you go. The only thing is, in your hotel room, you might wake up the people below you.

I love it. Keep it going, my friend. Let's go, let's go, 8765. We're gonna walk it wide. Are you ready?

Let's go for a wide walk. So good using your hips in a slightly different angle right here. 43, right knee pulls across the body, remember that? Right there, right there. Now switch right away.

Go 432, switch it. 432, switch it. 432, switch it 4. OK, you guys, two, you're gonna have to think. 12, switch; 12, switch; 12, switch.

Come on, come on, 12 Switch! Heck yeah, heck yeah, Right? Let's go, we've got one more step. Let's go, let's go. Come on.

Walk it out right here; right foot in. I always say, when in doubt, walk it out. If you get lost, just come back to this. Although today, we're keeping it pretty simple. All right, heel digs with the arms overhead.

Are you ready? Let's go. Let's go right there. Raise those arms to the roof. Raise the roof.

Go, go, boom, boom. You got it. Oh, baby, you guys, you gotta keep that energy. Up, right? I know sometimes we're like this, and we're like, Oh, wait a minute—no, here, here, here, come on, right?

I always say, if you push play, go all the way, right? If you push play, go all the way, give me your effort. Come on, we're going to walk it out. Are you ready? Let's go right here.

OK, back it up; here we go. All right, so it's forward and back. Remember that stuff. Are you ready? Forward and back on the right foot.

Let's go forward and back with the right foot. Come on, Boom. Give me a little hip action, people. How about that? How about that?

Come on, right there. You've got it. Are you ready to switch sides? We're going to go 123, tap. Hold on in 4321123, top here we Go.

We got it. Alright, hold it here. Give me a little hip action. Hey, oh, right there. Oh, come on, awesome!

Walk it out right. Foot. OK, so we're gonna go forward, back, 1, 2, 3, Tap forward, back, 123; tap on the left. Let's go forward, back, one-two-three; tap forward, back One-two-three. You got it.

Pump those arms, boom, boom, pump those arms, Go. Come on, pick your feet up. Go, woo, heck yeah, heck yeah. I love it! I want some more of it.

Come on. Go, go, go—yeah, right there. Feels good. We'll do one more on each side. What do you guys think?

Let's do it. Very nice. Awesome! Walk it wide, right foot. Let's go, right foot.

Good. Keep it coming. Pump those arms! Let's go. 43, double knees, 22.

You got it. 22 now; single right here, go 432. Double right side 222, single go 432. Let's go, Double Double. Single—keep it coming at home.

You are awesome; go! OK, we're going to walk it forward in 434 steps. Let's go. Come on, nice pump, those arms—use 'em! Space, loving it.

Loving it, 432—walk it out. Let's go. All right, let's check where we're at. I'm at 2.75 miles. Wait, hang on, yeah, 275.

Now you guys can see my watch. My heart rate is actually higher than I want Think it would be good for a walk. How about you? My heart rate's at 122. Okay.

Mine's a little higher, but I'm talking. Oh yeah, yeah, yeah, that does make a huge difference. It makes a difference when you're talking. Give me your energy! Patty made a good point.

You can go like this. You can go like this, or you can go like this, and that makes a difference. Let's go back to those obliques. Remember the side in 4-3-2. Now, pull it slow.

Pull it right there. Pull it right there. Pull it double-time if you're feeling it Let's go! Go, go, go. Yeah, my little hop right here.

Come on, come on, come on, come on, 876, keep those abs tight. 432, other side: pull it, release, pull it. Hello, obliques. Pull it. Really good, my friends.

Double time. Let's go boom, boom, boom. Let's go. Come on, yes, you can go, go, go 8 more, 8765, you can 432 power walk right foot, woo, I love it. I want some more of it.

43 Sidestep, let's go out together, out together. You got it. Oh my goodness, you should feel really proud Thank yourself for sticking with this. Come on. All right, doubles, two to the right, Knee lift, 12; knee lift.

We got it right there. Love it, love it. Let's go. We kept it fairly simple today, OK? So we have many walking workouts to choose from.

Some of them are a little more dancey or more choreographed. Some are a little shorter, so you can't give me an excuse. We've got plenty of walking workouts. Go 432! And walk it out right here.

Yes, we have 1000, 2000, 3000, 4000, and 5000 step workouts. We are doing some power walking. We are doing some speed walking. We have some interval walking. If you like this, then this is for you.

Come on, come on, come on, here we go in 4, 3, 2, heel digs to the front. Let's go. Push your arms, go, go, get down there. Then, those scenes. Super proud of you.

Kicking some butt today. Kicking butt and taking names, like they say. 8,765,432 go right into a grapevine. Oh my goodness. Oh my gosh, I got you, right?

I like that, Patty right there. Clap if you want to feel happy. Do you guys remember that song? We used to sing it as little kids. If you’re happy and you know it, Clap your hands.

Come on, if you're happy and you know it, clap your hands. Come on! I love it. Come on, here we go: four more, three more. Two more, walk it out; power walk, woo, win, my friends.

We are so close. Like I said, we're going with my watch, not Patrick's day. OK, I'm almost at 3 miles, so we’ll keep these feet moving until my watch says 3.1. OK, now I maybe turned my watch 30 seconds before the film started, So you know if you want to walk 30 extra seconds you can. All right, I'm exactly at three miles.

OK, friends, pick those knees up. You are capable. You can get your workouts in; you can move. Body. Get it.

Like I say, don't be lazy; get crazy, move. Yeah, come on, go, go, march it all right, knee lifts with arms up. And out and up, remember, like this here, here, here, There we go, friends; yes, we can come on. Almost there. Almost there.

We're not quitters. Let's go. 8,765,432: Walk it. Out right here. Right there, OK, oh my gosh.

We're so close. Messed up. Let's go, let's go right there, baby, spot right here, right here. Go, just bend those knees, bend those hips a little bit; motion is lotion. Do something good for your body.

Come on! Let's go. Hey-oh, we've got it! Four more. Yes, three more; yes, two.

Kicks to the front. Let's go Low-impact jazz, go. Right there, right there, right now, this is us Finishing this 5K. Come on. Oh my gosh, we're there.

4 3 2 1, walk it out. All right, you guys, we did it! We walked five kilometers today. Let's go. OK, woo!

All right, let's cool it down. Let's cool it down. So, here we go, all the way down and on Up. Good. Oh my gosh.

When we started, we thought, how are we going? To do a 5K? Walk 5 km all day, baby. One more big, deep breath. OK, so that was a lot of steps for those hips and those legs.

Let's go ahead and come into a runner's lunge if that feels okay. Right leg forward, other leg behind you. Now, you can hold on to a chair or table. You can come all the way down. You see what feels good.

Oh, man, does that feel good? Oh man, is right. Take your arm up and stretch it big. Big stretch right there. I love it!

OK, release it. We're gonna switch feet, so again, do what feels good for you. If you feel like I better stay up a bit. Yeah, please do, Melissa. That's great.

Right there. Take that arm up; get that big stretch of your back and your shoulder. Love it. Awesome! OK, stand it up.

Let's work the front of our legs again, hold on to something if you don't feel steady Great balance, but it's really good to practice your balance. So we're going to push that hip flexor slightly forward; pull up on your foot so you feel it through your quad in your knee. You can raise that opposite arm up. Oh, baby, huh? And then I'm gonna take a play out of you Playbook, Patty, with a, uh, figure 41 of your favorite yoga moves right here.

Now you’ve got to really balance here. Oh, hello hips right there, booty, and hips. Right there. Patty, I was reading a message today from us Members said that one of our members was talking about your chill Yoga series. Oh yeah.

You just did one, and they loved it. A great thing to add at the end of a walk would be yoga. We have a bunch of 20-minute ones right here. Perfect amount of time. Nothing too crazy.

Nothing. Creative, especially the chills. My balance today—what the heck? Some days your balance is better than others. That's OK.

OK, good. Oh, and then we pump those arms up overhead, a lot. Just give a little shoulder stretch here. Woo, I am proud of you all, everybody. Walk 5 km.

You did it. You did it. If you'd like to check out some of the shorter walks, We have them on Get Healthy UT TV in both Premium and Gold. There are so many. Enjoy yourself.

Thanks for joining me today. Thank you. That was so much fun! Have a great day, friends. Bye-bye.