Walk Sweat Sculpt Total Body

Hey, hey Get Healthy U TV squad. Guess what we're doing today, we're walking. I'm Chris Freytag. This is Walk, Sweat, Sculpt Total Body. I have my girls with me, Vale.

Hey girl. Hey. And Patty. Hi everybody. All right, so we are ready to walk it out with you.

Now, we are adding some sculpting. Get your feet moving at home, by the way, start walking with us. We're gonna add some sculpting, so we'll walk for about five minutes, sculpt for about five minutes. We'll keep going back and forth for about 45 minutes. Sound good, ladies?

Got it. Okay, so we are moving and grooving today. Now, you could turn on indoor walking on your watch, or maybe you wanna do mixed cardio or cardio strength, whatever works. But we're walking at a four mile per hour pace today. So you'll get over a mile, no doubt.

It's about 20 good minutes of walking. You'll get probably a mile, mile and a half, we'll see. Don't hold me to it. All right, let's warm it up, and then we'll just get on movin'. Give me those power walking arms.

Pick 'em up. Pick your feet up. Now, indoor walking, I know what you're thinking. It's marching, I know. It's marching, but that's okay because it's still getting in those steps, and you're still using your whole body.

Breathe through your mouth. You will be shocked at where your heart rate gets today. Speaking of, let's take some nice big deep breaths, ladies. Here we go, just inhale and exhale. Keep those feet moving, inhale and exhale.

Let's go. Ah, roll those shoulders back. Let's go up, back, and down, up, back, and down. I love it, come on. Up, back, and down.

Just take the tension out of your neck. Last time, awesome. Let's open or round those arms right here. Then open, then round, then open, and keep those feet moving to the beat. That's a little tricky, isn't it?

Come on right there, good. One more, round that back and open. Good, now release those arms down to your sides. Power walking arms. So I want your thumbs pointing up.

I want you to really use those arms. You've got a little bend in the elbow. Bicep curl going on. I want you to pick those knees up. You got it, we're gonna walk wide.

Hold on, in four, three, two. Just take those feet wide right there. Okay, now pick those feet up. Come on. Your attitude and energy, that's what you bring to the table today.

I need you to work it, come on. Let's go for four, three, hamstring curl, right and left. Let's go, right, left. So basically you're bringing your heel up to your glutes. Just power those arms with me.

Wake up those shoulders. Bend your knees a little more. I'm already breathing through my mouth. How about you guys? I got a little sweat started, let's go.

Come on, here we go, here we go. Go four and three. Now bring those knees to the front of your body. Pull 'em up. Can you bring them all the way up to your belly button?

Take those arms up. Pull, pull. Come on. Anytime we get our arms above our heart, heart rate goes up. Right here, let's go.

This is such a great low impact workout. I love it. Yeah, I love it. Okay, we're gonna take those knees wide. Lubricate those hips.

What do you guys, what do I always say? Motion is lotion. Take it wide, wide. Open up those hips. You got it.

Woo. Come on, team. Let's go four sets. Let's go three, two, and back to our walk. Let's go right here and walk, walk, walk, walk.

I love it. Woo, all right, walking it wide. Here we go again. Right there, pick those feet up. Come on baby, you've got it.

Keep it going. Now, right knee pulls across the body, and then we'll switch to the left. Got it? Hold on in four, three, two. Right knee right here.

You pull it across the body right there. Come on, pull those hands down. Little abdominal crunch right there. You know what I'm saying? Come on, come on.

Come on, eight, seven, six , five. Let's go, four, three, two, other side, other side. Let's go, pop, pop. Come on, pull it in. Really use your abdominals.

Now, by the way, if this is too fast, feel free to slow it down. But we are going for it today. Let's count from eight right here. Go, eight, seven, six, five, four, three, two, walk it out. Let's go right here.

Nice you guys. All right. Now we're gonna get a little style going on. Let's go out, out, in, in. What do you think?

Let's do it. We'll go right on time. No slowing down. Here we go, here we go, here we go. It's out, out, in, in.

Woo, come on. Sit down into it. Right there. I love it. Two more right there.

And walk it out. Okay, team, it's time for a little sculpting. Our first round, we're gonna focus chest and back, opposing muscle groups. Love it. You ready?

Yes. And of course we'll throw legs in throughout all the sculpting sessions. Give me four, three, two, and one. Boom, coming down to the floor. Okay, feling good.

Aren't you ladies? Feeling real good. Okay, pushups. Now pushups are a sign of strength, and I know they're hard, so I'm gonna give you a couple options. I like to have my hands on my waist to keep my wrist neutral instead of bending.

That's an option. Vale's got your your knees for you today. That's another option. Butt in the air, that's another option. If you're feeling it on your toes today, you're in a full plank.

Shoulders over the wrist, elbows fall behind you. Here's what I want you to do. 10 pushups. I don't care how you get there. I don't care how you get there.

I don't care what pace you go at. Give me 10 pushups. If you need to put your hands up on a table, up on a chair, or against the wall, that is also a good modification. Here we go, ladies. Count to 10.

You count them, everybody is doing 10. Come on. Woo. Come on, yes you can. If you need to take a break at five, take a break.

I'm okay with that. Come on baby. Oh, woo. Ah, I've got one more. Get it, get it.

Last one for me. Now that one, I can already feel my face got red. Flip it over. Okay, chest flies. Still focusing on the chest.

We're gonna pull up into a bridge using those glutes. Everybody up in that bridge. Get your hands up high. Let's go, open for two. Close for two.

Open for two. Now, what size weights you have at home. If you're a beginner, pull those three pounders. Pull those five pounders. Cathy and I have eight pounders.

Is that what you got, girl? I have eight. Yep, okay. I have five. Now, if you are more advanced, but you love the idea of a walking workout, go ahead, grab those 10s, grab those 12s, grab those 15s.

You will get an amazing workout. Draw your knees together, squeeze your butt, pull your abdominals in. Oh yes, baby. Hold on, gimme one more. You're gonna hold it here.

We're going to a narrow chest press. So your elbows are gonna come right at your ribcage and back down. Are you ready? We're going to do 10 of these. Here we go, it's down and up, one.

Down and up, two. Down and up, three. I'm counting you, come on. Four. We got it, five.

Woo, here comes six. Seven, you are strong. Eight. Nine. And 10.

Drop your glutes down slowly. Bring your weights down and roll up. Beautiful friends. Okay, here we go, flip over. Let's focus on the back.

Okay, so we are going to come into a deadlift row and a lunge row. So stand up. In your deadlift, you have a nice long spine, so you are going to hinge from your hips, push your booty back, and your spine stays long. Your gaze is about four feet in front of you. This is a bad deadlift.

That is a really bad deadlift. I'm gonna close something in my back. So I want you to come over. Give me two deadlifts. I'm sorry, two rows, and then stand back up.

All right, I'll count you in, ladies. Woo. You ready? Here we go. And it's over, two, row, row.

Stand up. one, two, and it's over, two, row, row, and stand up. So it's over, two, row. So you're pulling those elbows behind you. Squeeze your shoulder blades together.

Nice long spine. Iron out that spine, you got it. You should feel this in your hamstrings and your booty. As you hip hinge, weight is in the heels. Let's go.

Come on baby. You got it, woo. Back of the leg, it feels good. Oh man, we're gonna do one more 'cause we are strong. Right there, all the way over.

One more set of rows. You got it, ladies. Come on and back up. Beautiful, okay, lunge and row. We're gonna put one weight down.

We're gonna lat lunge, lateral lunge, which means to the side. You're gonna come into one butt cheek, come all the way down. Give me a row, stand back up. You push up through that glute. Here we go, all the way down.

Give me a row. Stand back up. Whoa, hold your balance. All the way down, give me a row. Stand back up.

Now, I'm putting my hand here so that you're focusing on this glute. I want you to think about these things. Ladies, you guys keep going. So your knees should not push forward over your toes too far. You should be pushing your booty back.

Keep going, ladies. And then you push up through that glute. You're getting that little arm row in there. One more on this side. What do you guys think?

Yep. Okay, of course they would say yes. Other side, here we go. You lunge, row. Stand back up.

Lunge, keep your chest lifted. Row into your back, right there. Pushing off with that gluty, come on. Gluty booty. Yeah, I said gluty.

That's a new word you guys. It's your gluty booty. All right, I'm always good for some strange word in a workout. Right there, come on. Awesome.

Two more, two more. Boom, we got it. One more. Right there, woo. Awesome.

All right, put those weights to the side. Keep them out of your walking way, my friends. Here we go, we're back at it. I just stepped on that right foot, there we go. We gotta get on the beat right here.

It's right there, sorry about that. It is every group fitness instructor's nightmare To be off the beat. Now pump those arms. Awesome, you guys. Back to our walking right here.

So a little bit of walking, a little bit of heart rate, a little bit of muscle. Absolutely. I love that. And muscle, I can. Keeps the heart rate up, it got mine up for sure.

Right, but muscle's the secret to aging. Yes. You've gotta have some muscle on your body. You gotta do some strength training to stay able bodied and able minded. Yes, yes.

Amen girls, right? Amen. I love it. We got it, right here take it wider. Here we go, it's wide, wide, wide, wide.

Come on, go four, three. Now hamstring curl, right leg. Here we go, right and left, right there. Come on, woo. Let's do it.

Bend those knees, bend, bend, bend. You got it. Okay, now listen up. We're gonna go single, single, then double up on one side, then single, single, double up. Here we go, we go single, single, double.

Got it. Single, single, double. You got it. Pull those arms. Yes you can.

Let's go. Breathe through your mouth. If you are in an aerobic heart rate, good for you. Yeah? Yes, get that gluty booty.

Gluty booty, oh my gosh. You got something going with that. Come on. Let's go, right here. One more right here.

Back to our walking step right foot, right foot. Right, right. Way to go, team, I love it. We're going for front knee lifts, right knee first. Here we go.

Bring it up, bring it up. Now get it up to that, that belly button. Woo, I can just feel my heart pumping. How about you? Yes.

Yes, okay, here we go. Arms go out, push them out, out, out. Right there, push 'em. Push them and breathe. Four, three.

Take them overhead right here. Oh my goodness, heart rate right here. And don't forget, we're moving at a pretty darn good clip, right? Yes. Right here, now out and in, let's go.

It's out, I'm sorry, and up and out and up. Let's go, out and up. Raise them up right there. Four, three, push 'em to the side. Oh, right there.

Like you're pushing the walls away, right there. Air high five. Air high five, right there, I love that. Okay, four, three, two. Just bicep curl down, down, down, down.

I mean, we are using everything. Motion is lotion. Who's feeling this in their hips? I was just gonna say, hello, hip flexor. Hello, hips.

Let's put it all together. We're gonna go like this, out, up. side, down. Try it, forward, up, side and down. Go forward, up, side.

What are girls doing back there? Come on. Let's go forward, up, side. One more time. Let's do it.

Holy hip flexors. Walk it out right here, oh man. Good job. We are moving. Woo, just try to keep this pace.

Stay strong, come on. Four, we're gonna pull the right leg across the body. Three, hold on, in two. All right, eight with the right. Let's go.

Here we go. Eight, seven, six, five, four, three, other side, go. Go, eight, seven, six, five. Yes, four, three, two. Other side for four.

Go, four and three and two. Other side, let's go. Four, three, two. Switch it up, four, three, two. Sorry, Patty.

Sorry, girl. Okay, two, you're on, Patty. Two, two, go, go. All right, now hold tight everybody. We're gonna go to singles, and it's gonna look like a dance move.

Oh boy, oh boy. Are you ready? Hold on, hold on. Now, single knees, go. And it's right and left, right and left, right and left, you got it.

Woo, heart rate is up, baby. Come on. Last four, three, two. And we got this. Okay, team, I love it.

Drink your water on the fly. Grab those weights. Come on, here we go. Squat, curl, double curl. Here we go, down, squat.

Up, curl, for two. We don't have to be fast on those curls. Right here, down. And I want you to bring your palm in. Keep your elbows at your side.

No swinging. We wanna protect the elbow joint, and we wanna engage those biceps. Yeah. Oh yeah, baby. Strong arms.

Well, strong arms not only look good, but guess what? They do a lot for ya. They help you pick things up. They help you do your daily activities so much better. Right there, team.

I love it, right there. Come on, gimme one more. Yes, you can. One more right here. Full squat, you're coming down as low as your body allows.

Chin up, chest up, right there. Okay, going to some triceps. We're gonna take both weights overhead, bring them together right there. Abs are tight. Slightly tuck your pelvis under.

Two full tricep extensions all the way down. All the way up. Bring the weights in front of your chest. Elbows are in tight, deep squat two times. Right there, okay, here we go.

Overhead twice. Come on, team. Bring it in, squat twice. Elbows to the knees, chin up, chest up. Heart is above the hips in a good squat.

Keep it coming, right there, boom. So you do not wanna drop your head forward like you're dropping a book off your head. You wanna keep like you're balancing a book on your head, right here. Oh, I love that. Great cue.

Yeah, right there. Ooh, I'm a visual girl. I like to see it. Come on. Oh, feeling it.

I love it, you guys. Right there. Full range of motion on those triceps. Come on, slow it down if you need to at home. You do not have to keep our pace.

Woo. Go, come on. Okay, we're gonna do one more. Tricep, I love it. Come on baby.

Double squat right here. Let's do extra squats, extra credit. Here we go. Let's do it. Four, come on, three.

Come on, squat, two. Yes you can. I love it. Woo, okay, some tricep kickbacks. So we are going to hip hinge.

I'm going to stagger my feet so that I have a wider support base. If you have your feet parallel, like we did in those deadlifts, you gotta make sure those abs are tight and spine is long. Hinge over a little farther than you think you should. Now, get your elbows up high. Hold them there.

Kick it back, go, kick it back, release. You don't have to follow the beat of the music. We're going slow. Kick it back, squeeze, release. Kick it back, squeeze, release.

Kick it back, squeeze, release. Come on, baby. Abs are tight. Come on. We are so good.

You got it. Four, yes, we can. Three. Two, those arms are gonna be noodles at the end of this segment. One, we're coming to our mat for a good old fashioned army crawl.

Now, Vale's got your modification, right girl. Okay, so if you're on your knees. She's like, yeah. Again, always use an elevated surface if you're new. So take it up onto your coffee table or onto a step stool or something.

All right, Patty, are you ready? I am ready. We go down on one arm, down, up, up. Do that same arm, down, down, up. Try to keep those hips steady.

Down, down, up. One more on this arm. Come on, we got it. Okay, hold it here. Nice strong core.

We're switching arms. Down, down, up, up. Down, down, up, up. Oh my gosh, was that four or three? We got one more, one more.

One more, woo. We did it. Okay, back to our walking. Man, we're crushing it. I love it.

In four, three, walk on the right foot, go. All right, how we feeling, team? Very good, I'm sweaty. I love it. I'm sweaty too.

Pick those feet up, pick 'em up. I'm just looking at my steps. Now my watch, which is different than your watches, everybody owns their own, says we're at about 0.8 miles. Hey, I'll take it. I'll take it.

That's awesome. Let's go, step touching right and left. Here we go. And step touch, right there. Just pull those arms.

Right there, I love it. Pull, pull. You got it. What do you think about a double step touch? Oh, let's do it.

Go, two, two, two, two. I love it, come on. Woo, bend your knees. Get into that half squat right there. Get low, get low.

I love it. Okay, let's go. Two more sets of this. Now we're gonna go back, hold on, to singles. Here we go, and step, touch, step, touch.

Okay, now we're gonna take this to a skater, which is a little more dynamic. We're gonna tap that foot behind us right there. Tap it behind you. Vale's got your low impact. She's gonna stay here.

Patty, you ready? I'm ready. Add a little hop. Right there, right there. Come on, it's up to you.

Woo, let's go, let's go. Feel those gluty booties. Feel those gluty booties. Come on. Let's go, eight, seven, six, five, four, three, two, and one.

Nice job. I wanna get back on that top of the beat. Let's go right here. It's right, there we go, right. Power walking arms.

Come on, team, come on. Stay in it. I love it. Stay strong. Okay, a little box step action.

Oh, boy. So we're gonna create a box with our feet. We'll start slow. We'll pick it up, got it. Here we go, it's right, left, right there.

So get into a half squat. Feel those quads get a little spicy. Get down there, right there. Speed it up, five, six, here we go. Right there.

Now sit into it. Sit into it. Option, add two punches. Right, left, right, left, right, left. Let's go, come on.

Woo, feeling strong today. How about you guys? Yes. Awesome. Always love when we add a little punching.

It feels so good. Let's go, four, three. Two. Back to walking, here we go. Walk it out.

Walk it out, my friends. And walk it out, and walk it out. There's a song about that. Let's go, pick it up, pick it up, pick it up. I have to say, I am so thankful for my good health.

How about you? Yes, absolutely. Yes. And we need to take the time to appreciate it. And also take the time for ourselves.

So your making the choice to walk with us today, that was a good one. That was a good choice. Plus, we're really fun, we're fun people. I think so. I think so.

Fitness is fun, people. Don't make it so serious. Pick up those legs. Knees to the front, hold on. In four, three, two, power those arms all the way up, right from the get-go, overhead.

I love it, I love it. I want some more of it. Go, up, up. Vale's like, you're full of it today. Love it.

Let's go, pick it up. I love it, four sets, three sets, two sets. Now walk it out again. We're gonna go for that out, out, in, in. We're gonna go right on tempo from the get go.

Five, six, here we go. Get low, come on, right there. Keep those steps going. Woo. I love it, team.

You got it. Four sets, three sets, Two, we're gonna, now one more and stay wide, right here. Right there, stay wide. Oh, my microphone's coming around my shoulder. Hold tight people.

Hold tight. Give me four, lift those knees, three, lift those knees, two. Double pump right and left. Say what? Like this, double, double, double pump those arms.

Whoop, whoop. Come on. Come on. We've got it, let's go. I mean, I think we're dancing.

This is dancing, right? Yes, I love it, love it. Don't look now, woo. Four, three, two, and let's sculpt. Okay, quick drink.

Nice. Hydrate your body. Keep it coming, friends. Squat curl press, a good basic standard combo. Multiple muscle group exercise.

We are going to squat and curl and press with the right arm and then the left arm. Get your feet about shoulder width apart. Booty back, abs tight, shoulders up. Here we go, we do not have to go to the beat. We're gonna go down, curl right, and press.

Down, curl left, and press. So the palm faces in like a hammer curl and a push press, right there. Woo, I just love, I don't know why, I love a curl press. Well, it's super efficient, this whole move. Yes.

This gets it all done. All done, whole body. We're talking whole body stuff up here, ladies. Come on. Getting it all.

Keep it coming. Okay, now we're gonna do one more on each side. So let's go right. Okay, and I got a surprise for you. Both arms, let's go.

And you curl and you double press because you can. Good, and in that squat, I want you guys to keep going, in that squat, here's what I want you to think. Butt back, they're gonna keep going. Do not let your knees cave in. You've gotta engage those inner thighs.

They're called your abductors. And you gotta keep those knees in alignment. And then you have to engage and call upon these outer hip muscles. And you have to sit straight back into a chair. Weight is in those heels, and you lift back up.

Think about it, two more ladies. You've got this, one more. Here we go, reverse lunge, front raise. Here we go. So we'll go slow and then we'll pick up the pace just slightly.

Right foot comes back. You're in a good lunge. Front raise down low. That is hard, the front raise in the lunge. Hold your balance.

Don't fall over. And pick it up. Now let's go to the other side, right there. Right there, okay. We're gonna pick up our pace a little bit.

Ready ladies? Right front raise, left front raise. Option to front raise when you're standing instead of in the lunge. That would make it just a tad easier. Woo baby.

More of a little bit of a stable position. Oh yeah, who's feeling this? Woo. I am. Uh huh, good strength training, my friends.

Come on, right here. You can't help but keep your core engaged in this one. Yeah, you're not, right there your core needs to fire. One more on each side and make it count. Come on, down.

Yes, we can. One more, boom, we got it. Coming to our mat, we're going to roll up one or two weights in your hands. We're gonna press those weights straight out, a little chest, shoulder. Heels are on the ground.

Knees are slightly soft. Bring those weights at your chest. Roll back, right here. We're gonna roll up the press like this. Roll up two, press and release.

Roll down two. Up two, press and release. Down two. Up, press, you got it. We're not moving too fast today.

I want you to feel these strength moves. You could use one weight or no weights. What are you doing back there, Vale? I just have my knees sit a little higher than you. Okay.

And one weight. Love it, up two, press, release, down two. Up two, press, release, down two. So I want you to keep going. And I want you to think about rolling through those vertebrae, connecting those abdominals right there.

Right there, and you connect. You've got it. Two more. Yes, we can. Holy bananas, one more.

Yes, we can, Russian twist. One weight or no weights. Heels on the ground or heels up. Rotate in your entire waist, side to side. Now here's a pro tip for you.

Pull your knees together. That will engage your abductors, those inner thighs. Oh, woo! Come on, let's go. Four, yes, you can.

Four sets that is. Three, come on baby. Two, come on, come on, come on. And one, woo. Oh, man, okay.

Put the weights down. Again, move them out of your walking space. We got a little more walking. You guys, one more walking segment. How do you feel about that?

I love it let's do it. I love it. Okay, let's do it, right foot. Right foot. These are my accountability partners for today.

And we are your accountability partners. Just keep on walking. Right here, pick those knees up. It's a power walking position. Yes, every little bit counts, you guys.

That's the thing that people have to know, that every little bit counts. Absolutely. Yeah. you have the choice of sitting on your couch and watching us or standing up and doing it, right? Absolutely, yep.

I mean, we've all been guilty of just watching a workout, myself included. But today we're in to win it. Let's go, pick it up, pick it up, pick it up. Let's go for four, three, two, hamstring curls. I didn't really get your feet wide, but you guys know what to do.

You know what to do. Now, this time we're gonna change our arms. I want you to pull your arms straight out. Now, squeeze your shoulder blades together. But we're gonna pick the pace up, here we go.

Pull, pull. Squeeze your shoulder blades together. Yes, you can. Woo, come on, go, go, go, go. Bend those knees.

Yes, let's go, four sets, three sets, two sets. Keep your feet wide and cross your body. Cross your body, give it a punch to the side. Tap your feet, bend your knees. Tap your feet.

It's like you're punching to the side of the room, right? Good, give me four, three, two. Now punch it up high like you're just punching something in the sky, right there, right there. Let's go, punch it. Come on.

You got it. Four, three, two, wide walk right here, right, left. Okay, if you're up for it, this is our last walking segment. We're gonna pick up those feet. Vale will stay here with you because this is amazing as it is, right?

Yes, it is. Patty, we're gonna go fast feet. Are you ready? Got it. Here we go.

And do it, okay. Right here, if you just pick it up, what does fast feet mean to you? Right, left my friends. Get those toes off the ground. Come on, let's go.

Pick it up, pick it up, pick it up. You got it, you got it. Come on, eight, seven, six, five, four, three, two, one. Walk it, woo. I love it, come on, walk, walk.

Excellent job today, everybody. We're not done yet. We still have one more sculpting segment after this. Four, three, we're going toward jump rope. Keep it low impact.

It's heel dig, heel dig, heel dig, heel dig. Notice our arms. We're really turning them. Use that, those bicep, turn that jump rope. Turn that rope.

Okay, now you can stay right here. Vale will stay here. Patty, you just take it up a little notch. Just a little one like this, right here. Come on, let's go.

Eight, seven, six, five, four, three, slow it back down, Patty. Here we go, right there. We're gonna do one more of those. I don't know, I thought that was fun. Just a little burst of energy, I love that.

Okay, hold on. Turn those arms, holy bananas biceps. Four, three, two, pick it up. Here we go, boom, boom. You got it, I love it.

Come on, eight, seven, six, five, four, three, two, walk it out, right here. Woohoo, all right, my friends, I love it. Feeling stronger than I was when I started. How about you? Much better, so much better.

Okay, let's go. And you feel so much better than when you started. Yeah, you do, you do. And I am, let's see, I'm going to put my, I'm at over a mile and a half now. Yes.

Now again, you own your own. That's amazing. Yeah, but only because if your watch only says a mile, you know everybody is different. But listen, I've had mine on indoor walking, so during the sculpting it does get a little mixed up. But I'm taking it all, I'm taking it all.

Come on, pump those arms. You've got it. I am so proud of you today. One more sculpting session. Yes, we can, hold on.

Give me your final walk right here, let's go. Eight, seven, six, five, four, three, two, one. Yes, woo, okay, we're sculpting friends. Let's come down to the mat. We're gonna come into a side plank, an advanced position.

We'll come to this side first. All right, so we're gonna come on the forearm. You need one weight. I want your shoulder over your elbow, so you're not in some funky, weird position. Shoulder is over the elbow.

Vale is gonna keep one leg down, correct Vale? I am. Okay, Patty, are you ready? I'm ready. We're lifting up, top leg in the front.

Now, a lot is happening in your obliques. I want you to take the one weight, open it up, and bring it back down. That was one. Here comes two. We're gonna go to 10, yes, we can.

Three, four. Now the stabilizing shoulder is working just as hard. Right? Come on, woo. Six, hello core.

Hello arms and shoulders. What number was that? Seven. Thank you, I knew somebody knew. Eight, nine, and 10.

We're gonna drop down for a small break right here. We're gonna come to hip dips on this side. So back up, just keep that weight on the ground. Pull your hips up, lower lift. Guess what?

How many? 10? 10. Here we go, one, two, three, four, five, six. Do you feel that?

Oh, mercy. We got it, nine, 10. And there you have it. Swing those feet around. You know, sometimes you hear, oh, do 10 reps.

And you think that's nothing, until you do it. Until you do it. Okay, back in position. Shoulder over the elbow. Are we ready?

Right here, lift and lower. That's one. That's two. Three, be very controlled. Four.

Five, slow it down if you need to, no problem. Six, beautiful. Seven, this is a very advanced move to be quite honest. Eight, so you're doing great. Nine.

One more. One more. We did it. Woo, little baby break right there. 10 hip dips because we said we would, we're not quitters.

We're not quitters. Here we go right here. All right, one, two, three, four, five. Come on, baby. Six, seven, eight, nine, 10.

Oh my gosh. I'm always surprising how much I feel that. Okay, we're coming to glute bridges, a great lower body exercise when lunges and squats, you've had enough of them. This is a good one. All right, so heels line up with your glutes.

You're gonna take your body up in one piece of wood, like a bridge all the way up. Get that glute bridge up. Pull your knees together. Pull your belly to your spine. Down for two and up for two.

It's down, almost touch, back up. Squeeze your glutes. Down, almost touch, right there. Let's go, down, almost touch. Squeeze those glutes.

Down, almost touch. Yes you can. All right, come on baby. Woo, just a couple more right here. How many is a couple?

Two. Two. Okay, one more, here we go. It's two, and put it down for a second. Now we're coming back up.

We're gonna lift one leg off the floor. So you have to think about keeping your hips steady east to west. So here we go, pick your bridge up. Now take your right leg, we'll take our right leg too, off the ground and lift it to the sky. Now keep those hips steady.

We're gonna lower down and up. All right, hold down, we'll go down for two. Here we go, it's down two and up. Now that supporting leg and glute should feel this. Keep those abs connected.

Keep your right hip from dripping down. Hold it up, come on. Woo, you lower for two and lift for two. You can always bend your knee. I don't know what you're doing back there, Vale.

I'm bending my knee. Bending their knee, of course she is. Good modification. Give me two more on this side. Yes, we can, one more.

Oh my goodness, my left gluty booty is on fire. Okay, keep it up, keep it up. Keep it up, team. Okay, other leg. This really is a gluty booty one.

Yeah. Here we go, here we go. It's down for two and up for two, and down for two and up for two. We've got this, yes. Woo, come on, squeeze that butt cheek of the supporting leg.

Hamstring firing, core is firing. Keep that hip from dripping. Oh my word, this one for three more. Three. Come on.

Two. Oh my goodness, one. Hold your hips up, hold your hips up, team. Five, four, three, two, and drop it down. Oh my goodness, you guys have earned it.

Thank you, ladies. Thank you. Bring your feet in, that was a nice walk. We're gonna do a longer stretch today. Love that.

Pull those knees into your chest and lift your tailbone off the ground. Feels good. Awesome, all right. Take your right knee into your chest. Give it a light pull, roll your ankle.

Take that leg to the sky right there. Oh, feel that hamstring. Woo. If you can reach for the toe of your shoe, please do. That is not in my wheel house.

Let's go ahead and take that leg all the way open to the side. So now keep your body from rolling over and just take it out to the side and hold it there. Very nice, big stretch. I'm really proud of everybody. That was fun.

And then let's take that leg, bend your knee and bring it all the way across. Take that opposite hand out. Get a little torso wrap here. Feel that hip and glute. Feels really nice.

Yummy, yummy. Ah, just breathe into it. Awesome, okay, switching legs. So your other knee comes into your chest. Roll your ankle out.

Excellent, and let's take that leg high to the sky. Hamstring stretch. You're bringing your toes towards your nose, just feel that big stretch. Woo man. Ah, feels good.

We're gonna open it all the way to the side. All the way. All right, so my watch gave me a little over one and a half miles. So don't take it like the gospel, but just know that you did a good thing today, right? Right.

Yes. All right, take it across your body, all the way across. Opposite hand extends out. Oh man, I always feel this. Just breathe into it.

Inhale and exhale. Oh, man, huh? It feels good. We did a thing today, we did a thing today. All right, take those knees into your chest.

Let's roll up to seated. We need to open our hip flexors, because walking is a lot of hip flexor action. So let's go ahead, take your same hand, same foot, and pull it open. Open that hip flexor so you really feel the stretch here and through the quad. Awesome job, everybody.

Yeah, so our walking workouts, all of them are at a four mile per hour pace. So, now that's a hard pace to keep outside, I will say. I can't keep that pace on an outdoor walk because there's rain and there's ups and downs. But indoor, it's a really nice walking pace. Right there, okay.

Other side, hip flexor and quad, my friends. I have to also say that it really did not feel like 45 minutes. No, that went really fast. I just really have to say that. I love it.

That's nice, right, when we can fly through a workout. And I do think that a lot of times, all of us, us included as trainers, you should know that sometimes we go into a workout thinking, oh, 45 minutes. How are we gonna do that? And you know, once you get that energy flowing, right, where the mind goes, the energy flows. It just, it happens.

Yeah. Oh, open those hips. I am really proud of you guys today. Right there, oh, just stretch out that low back a little bit as you come deeper into the stretch. Nice job.

All right, we're gonna lengthen those hamstrings one more time. So we're gonna come onto our toes into a forward fold. So you just lift the booty to the sky and then reach down to the floor and let your head go. Just let it go. Oh man, you can just shake your tail feather a little bit, move your hips a little bit, sway.

We're gonna roll up one vertebrae at a time. All the way up, stack them tall. All the way up, nice and tall. Wow, you guys. Well, we have a new word.

Gluty booty. Let's do it. Awesome, thank you for walking with us today and using your muscles. We loved it. We'll see at the next workout.

Bye-Bye.