GOLD Interval Walking Workout 3

Hey, hey, get healthy TV squad. I'm Chris Fry Tag and this is interval walking. I have my walking friend, Patty with me today. Welcome everybody. Super excited to do this today.

We love this work. We do love this workout. We need our little with us. I take our dogs for a walk. Here's the deal.

You guys, a lot of times we will call walking workouts, beginner workouts. But quite honestly they for every oh they're totally for, I hate to call them a beginner workout because if you are advanced, you still sweat your butt off and have a lot of fun. It's all about walking. So you're gonna listen for that beat and walk. Here we go.

It's right, right. There you go. So we'll just start walking. So we get a lot of steps in today. This is gonna be about, don't hold me to it about 40 minutes, ok?

You got it. Ok? So as we walk, you just pick those knees up. So when I was saying it was for beginners, this is low impact. It's easier to follow, but you get out of it what you put into.

So pick those knees up a little higher, pump his arms. I promise you. We are always so humbled by the walking workouts. We sweat, we have fun and it's easy on the joints. Ok.

So you're asking what is interval walking? Let's talk about that. We're going to start with a base move. We're calling it the base move and we'll do that move for a minute and then we'll take it up a notch for 30 seconds to a more intense format of that, of that move move, move, but more intense, it might add a little jumping to it. So you might get a little packed, a little bone mass building and it's gonna get that heart rate up a little higher.

Now, you can always stay with the basement. Right. That's the beautiful thing about this format is if you wanna stay with the base, you're gonna still get tons of steps and a good sweat. But if you take it up a notch, I would say interval walking is just a tad harder a little bit than the other walking. Ok.

So let's warm it up. Ah, stand tall. Are you breathing nice, deep breath? Here we go. Here we go.

Inhale up, exhale down, keep those feet moving, inhale up, exhale down one more big in house. Exhale good. Roll those shoulders back, good. Uh Take the tension out of your neck. Yes, that's where we carry all that tension right there.

Good. Now, pedal your arms back. Right left, right left, right left. It's kind of like your feet are moving double time. You gotta think.

Right. Right there. Are you ready to switch directions? Try it. Scoop, scoop, scoop, scoop.

It's like rubbing your tummy and a little bit, a little bit more. 321. Good. Relax that upper body. Here we go.

You're going to round and open and round. Keep those feet moving and open and round and open one more for me. Here we go right there now. Walk it wide right here. Let's go walk it.

OK. I'm already sweating. I'm usually the one that doesn't sweat as much. Right? All right.

Pick those knees up. Let's go for four and three. Now, an easy squat like this. Let's go back and up. Just wake up those glutes and knees, quads friends.

Let's go down, up down, still warming up. Let's go 43 now, pulse it down for three. Are you ready? Go? Three and two and one?

Stand it up. Yep. We're waking up those hip flexors also. Uh huh. So this is gonna be fun.

I love it. So Patty, you'll come with me on that interval. So we don't necessarily have a modifier today because we give you that base move and you can stay with that right there. Right, right there. A couple of the moves.

I'll show you maybe a slight modification if you needed it. I love it. 32 now, single spots. One more time. Give me four A 03.

Come on two. Walk it wide right here. Let's go. Awesome. When in doubt, walk it out is always my motto.

When in doubt, walk it out, it feels good to get steps in too. I love that idea. Walk it in and sometimes depending on the weather where you live or what time of day you have to walk. Sometimes outdoors is not an option. So we are your walking buddies.

I love it. We're right here. Come on four, three. How about a couple of knee lifts? And then we'll get right into two and one.

Here we go. Here we go. Knee lifts right there. Hold those arms down. We talk about this a lot too.

But the best ways to get your heart rate up. Number one speed. So we're gonna use speed today in the intervals. Number two arms above the heart. So anytime those arms are above the heart, the heart rate's gonna go up.

Number three, bigger range of motion. So you can be here, you can be here or you can be here. Pull those knees up. Let's go. Come on.

Come on now. Double up on the right here. We go two knees and two right there. Two and 21 more set hamstring curls and we'll finish that warm up right here. Ok.

I am so a little bit. Come on, we're wearing our bright blue like the sky outside. Today we are so ready. Let's go. Let's go.

It's four and three and two. Now walk it out right here. Ok. So our first move, base move. It's out, out in, in for one minute.

You ready in four and three and two. Let's go right there right there. Good. Those arms move in. Come on, you got it.

Come on. So you take it out and in little a doctor right there, you got it. A doctors are your inner thighs by the way, pull it in and out right there. Get a little lower if you want. So this is the base move and if you want to stay here after a minute, stay here.

If you're gonna come with us, we're gonna pick this pace up. So we're gonna go out out in, in as fast as we can. Basically. Now we about the music for 30 seconds. Little heart rate here.

It's gonna feel so good. Oh, come on. Ok. I can feel it coming. We're going in four in 3 30 seconds.

Here. We go out out in, in right there. Move our feet. Come on. Oh I love it.

Patty hands up. Come on. Come on, come on, come on, come on. Footwork. More footwork, more energy.

Come on, prove it out and in. You got it. Come on 30 seconds. Heck yes, we can do it. We can do it.

Let's go. Come on 321. Walk it out. Ok, so that was your first one. You got to feel how it goes.

Here. We go out, out and in, let's go. This is round two. So we repeat each 11 time right away. Ok.

And then we do it again. So, if your heart rate went up a little bit on that first interval. Yay. Yeah. W that's a good thing.

Good. Can you bend those knees a little more? Let's go. I don't know. Should we have changed lead feet?

No, I don't think we need to get caught up in all that. That's two instructors talking, instructor speak. They're at home. They're going. What's the lead right there.

Come on, get into a team. You got it. Let's go. All right, one more time on this interval. Two times and then we throw that move away.

Stay here. If this feels good. This is your base move. Are you ready? Interval coming at?

You? Come in here. We go. Ready. 321.

Go out in it. Go 30 seconds. Come on. Team, pick her up, pick her up, pick her up, pick her up. Let's go.

We got those hands above the heart to try to help to get the heart rate up. You got it. Come on, you want your hurry to go, go. Come on. Yes, we can.

Yes, we are. Go. 32, done. Ok. So that was our first one then.

Check it out. I like it. How's that heart rate? It's up there. Yeah, me too.

I'm good. Now, my, uh, watch this. I've already gone half a mile. I mean, how did that just happen? That we didn't go anywhere?

I love it. 43 next base move. Heel digs right left now, push your arms, just push up right there. Ok. So these are our heel digs.

You just sit into it right there, bend your knees and hips right there. Love it. Oh, Come on, baby push it. Walking is so good for the heart. Walking is easy on the joints.

So we love getting the steps in right. It gets that heart rate up just a little bit kind of in that fat burn perfect zone, which I love. So we call this zone two where we are right now. This is what it's kind of comfortable. I'm definitely breathing through my mouth, not my nose, but I'm not overdo it.

I feel in control and really good and that's a great place to exercise. My friends. Now when we push that interval might go into zone three where you get a little more intense. I call comfortably hard, still comfortable. But it's, it's hard.

Are you ready? We're going to those heel digs a jump rope. 32. This is your build move right here right here. So push those heels for now, turn your rope, come on, turn that jump rope.

So you come over the jump rope with your heels or you can double footed jump. It's up to you. I want you to go for it. Come on, come on, we got it. Let's go.

Yes. 54321. Done. Awesome. That was round one.

Are you ready for? Round two? Let's go. He'll dig no rest for the weary. We go right into it.

Let's go. Come on. Breathe. I think this is fun. This is fun.

It's also another name could be low impact cardio. It's just doable. Come on, I'm not really a cardio person. So any time I can do like just full cardio like this. You love it.

I love it. Awesome. Good. And the beat drives you. So you stay with that beat, you feel it, you feel it.

Let's go push those arms. You've got those shoulders moving, breathe. I love it. Doing a body good right now. Getting those steps in no matter what the weather, right.

And it, it improves your mood. Yes, for sure. It does right there. OK. I'm thinking interval.

Are you ready? That was a minute of base. Grab your jump rope. 432. Let's go.

Team hop, hop. Come on right there. Here's what you think to yourself. It's just 30 seconds. I can do anything for 30 seconds.

Come on heels like this patty's got it going on. I'll double put it right here right here. Come on. Easy bone mass building. You got it just a little force through those bones.

All right. Turn those arms so true. That little bit of impact. So good for our bones. Three so good.

21 done. Who did it? Ok. That was wrong too. Love it.

Love it. Come on. Team. Next move. Next base move.

I call it a double step touch right left. So we're using that frontal plane. Are you ready? Ready? Two steps to the right, two steps to the left.

Here we go. Two right there. Two. Pick those feet up. Come on right there.

Two now. Pump those arms. Give me that energy. Come on, I love it. I want some more of it.

Pull your knees up, guys. Come on. Good. You're in that comfortable zone where you feel in control of your heart rate but you're working. Come on a little sass little tab.

I love it. Tap. Come on a little as I get right there. You and I patty, we don't have that dance back. Just don't do we, we do our best.

We do it, we do it. Ok. So what do you think is gonna happen? We're gonna sachet. All right.

So are you ready? In three? Two? One? Looks like this big sachet.

Move those arms. Notice we're getting a little air in the center. Yes, right there. Of course, you could step, touch it low right here and keep your down. Lots of options for you.

Where do you need to be getting those arms up overhead? Push it, push it, come on. Come on. I love it. Let's go.

321 and done. Ok. That was, that was good. All right, here we go again. Here we go.

Here we go. Here we go. Step touch two times, one minute of base move. We got it. Breathe.

So my heart rate right now is 130 for me. That is just this nice low cardio zone. How about you? I'm 124. Ok.

Step it up, girl, I'm p right there. I'm just kidding. Ok, because everybody's heart beats differently. I have friends whose heart rate beats faster than mine. All the.

Yep. So do not judge your heart rate based on someone else's numbers. What you do is you watch your own heart rate over time and you get to know your own zones. I hear people like, oh, I got 1 to 160. 170.

I think I would die. My heart rate would never ever got that high. Never. Right. And also a little bit age related.

Not a lot, but as we get a little older too, it changes with your body with your hormones. Ok. Here we go. Team. We are ready to sachet.

30 seconds. Go, come on, bring it on, bring it on. Give me energy right there. Let's go big right there. Let's go big on right there.

Let's go big right there. Come on, go high to low, high to low. Come on, I'll pull that heart rate up. Pull it up, pull it up, pull it up. You got it last time through four, three two.

We did it. Here we go. Walk it out. Good, girl. I, we're moving on.

Ok. Keep it coming. Team feeling strong. That was our third one. Third one, third one.

Ok, we've got eight of these interval to go through. So we're heading to the middle now. All right, here we go. Knee lifts, knee lifts like this knee lift right there, right there and we'll skip, we will skip. Ok.

So this is your low impact skip right here. Your opposite arm is coming all the way up. So don't just do this, don't you see this? Get that arm up there, elbow to the ear, lift it up, abs tight, abs tight for sure. This is actually a really good standing core exercise.

Ok. So you can imagine what we're going to do next. We're going to skip it out, baby. If you wanna skip around your house, please do. We're gonna stay right here.

But you can skip around your house if you'd like or you're wherever you're viewing this, let's get ready for a big skip. Here we go in 432. Bring it on right there. Big big, come on. You wanna go faster than the week, go faster if you'd like, make a big, make a beach.

Come on. I love it. Give me that energy. Come on. So good.

So good. Right. Just getting off the ground a little bit. Come on, baby, let's do it. You got it.

W go 432. That was it. Walk it out good. I love it back to round two. Are you ready?

Ready? Here we go. Knee lifts right there. Awesome. Now we keep putting that arm above the heart.

So the heart rate's gonna stay elevated with this one and the shoulders, right shoulders and pods. Holy bananas. Oh Let's go. All right. Team.

You are strong today. You are capable. Stand tall abdominals tight. When you walk, you wanna keep that chest lifted. Don't do this right.

Don't do this. Reach reach. Come on. All right. Round two is coming at us.

Hold tight. We still have about right now. 15 seconds of base. Let's go. Come on.

OK. I'm ready to skip. Uh huh. Inhale, exhale. Friends.

Come on. You gotta breathe. You gotta do it. Here we go in 432. Pick it up.

Go. Come on right there. Let's go. Let's go. Now, if your heart rate is a little high.

How about just pushing straight out in front right here. Love it. Patty had that little hop if you can, if you can come on thing. Skip to my lou let's go. Let's go.

Come on big and bold. Yes, you can. Let's go right there. It's 54321. Y walk it out right there.

OK. I'm at Hummus one and a quarter miles. Love it. How about you? 1.2.

Crazy. Yes. 1.2 right there. OK. Team.

Now, I don't know what you are at home, but you're probably pretty close to that. So that's really exciting. OK. Now, hands above the heart so those shoulders are gonna fatigue. Get ready for this one.

It's a lot of upper body, push, push ready if your shoulders get tired, do this right and left like this. Right and laughed, right and left. You got it. Now. We can slow it down.

We can also go like this up, down, up down power. Press those arms to the sky. Push. I always, I always say raise them and praise them. There you go.

We get to do this. We are lucky we can move our bodies. Pick those knees up. Friends have a good day. Come on, this is your base move.

If your shoulders are fatigued, you alternate sides. Ok? So we're gonna pick up the pace for 30 seconds. We're gonna add some butt kickers. Say what?

Where we going in? Four, three, 21. Let's go right here. Oh my goodness. Come on right here.

Right here. Push. I still have my foot on the ground. Come on right here. I love it.

Patty. That's a great option. Let's go. Come on, come on, team, I'm trying to get my heels up to my boot right there. Let's go.

Woo keep it coming. Five. Come on. 4321 done. You've got it walking.

W that was round one. Got it. Awesome. How you doing? I'm good.

Good. All right. Arms above the heart. Are you ready? Let's go.

Press press, let's go right there. Yeah. It's a lot to keep those arms above the heart. If your heart rate's too high. I like what Patty said.

You could press forward and keep them down below your heart or you can alternate if your shoulders are fatigued right there. Breathe oxygen to the working muscles. Right? I love it. Come on.

All right. We've got it. Base move. So shoulders. Holy bananas.

Huh? Are you feeling it? Yeah, I'm dying. I'm literally dying in my shoulders right now. Here we go.

As she smiles. Ok? 15 seconds. Base move. Babies.

Base move. Let's go big and bold as we said earlier. Are you ready? Here we go in four and three and two. Let's go.

Let's go right there. W Bang. Put in the effort. I love. Come on, go.

Go. It's just 30 seconds. Energy up. Come on. Let's go.

Light on those toes. Breathe. Pump those arms. Pick those feet up. Come on.

Come on. Yes, you can go. Three, 21 done. Holy bananas. Holy.

Shake it out. Shake them out. Shimmy, shimmy and shake. Let's go. Ok?

You got it. Pick those knees up. I love it. Next move. You ready ready?

Let's do it. Ok? So we're gonna go step touch right and left. We will add a cross behind and that's our base move. Had it.

Ok. Let's just step, touch right here. Just step touch right there. You can pull those arms a little bit right there. Come on, bend those knees.

I bet your knees and hips feel a lot juicier than they did 20 minutes ago. Right. Motion is lotion. It lubricates those joints here the whole time. This is amazing.

Right? So you pick and choose as we progress. Ok. So we've added that cross behind. Take your hand with your leg, your leg crosses behind your arm crosses down.

Got it. Ok. Base move. You know, it's coming a little skater action. I mean, we're from Minnesota State of hockey.

We skate. That's what we do now. I love skaters because they're like single leg squats. You push off your glutes. Are you ready?

30 seconds? 432. Let's go right there. Push, push, push, push. Notice we lowered our center of gravity to the ground.

Let's go. Friends. Come on. We got it. Push off, push off, push off.

Let's go. Let's go. Nice. Holy bananas. Come on.

Let's go. Push, go, go. Come on. Oh my goodness. 321 and done.

Ha, girlfriend. Love it. Ok. Catch your breath. I love it.

Here we go. Step touch right left. Let's go. Round two right there. Ok.

Oh, yeah, I got my heart rate up. Yeah, we are doing it today. I'm watching what's amazing to me is the number of steps we're getting. I know, I love that. That makes me super happy.

I love it. Ok. Add that cross behind. Let's go take that hand cross it. Also base move right here.

I know this is a fast pace, right? You could always slow it down, but we're trying to maintain that four mile per hour walking pace. So it's not a joke. Let's go. Ok.

Team, we're getting ready for that full on skater. Wrap your head around it. Skate around the rink. Are you ready? Give me a full lap around that Olympic rink.

Are you ready? I'm ready. And let's go. Big, big, big, big. Hold on.

Come on. Yes. Push yourself today. Who feels so good? Come on, come on, read.

Go. Definitely not your heart rate coming up. Absolutely on these build moves. Yes. Go, here it comes.

Let's go for 54321. Holy bananas, Patty. It might be time for a high five. Got it. Love it.

What do you think? How you doing at home? We're over halfway there by the way. So, absolutely. Drink your water on the fly at home.

Stay hydrated. It's good for you. Pick up those feet. We're doing a great job. We do.

We are. Well, you said you just said that because I was starting. I was kind of like here, you know, like with my, with my march. So you gotta, you gotta stay in it, right? Don't let your mind wander.

It's about other things. Well, what we always say is attitude and effort is what you bring to the workout so we can talk to you about doing this. But if you just doing this, this is about half the energy, this is the full energy and you own it. And sometimes I know it's hard. I know it's hard.

I mean, we all have, of course it is. But once you get into the workout like you are right now, bring it on, you're so close to the finish line, you can pretty much taste it. We've done six of the eight intervals that went fast. So that's pretty darn good. Ok.

Team, here we go. Next base move, we're gonna move side to side. That's our frontal plane and we're gonna go 123 knee lift. So we're gonna sidewalk with the knee lift and then the other side. You ready?

Hold tight. I'm waiting for that timer. Ok, here we go. We're gonna start in 432. Here we go.

So you pick up your feet, 123, knee left knee lift. So pull that knee up. Engage those apps. Boom right there. I love it.

Move those feet. Come on, I'm on good job. All right. So can you guess what the build move is? Can you guess?

Yeah, we should have everyone to see a guessing game you guys are. We should have had them write their answers on a piece of paper. Ok. Run the tires and we're gonna go fast. So we're gonna pick those feet up through these tires right here and we're gonna speed it up.

Come on, this is your base. So stay with your base. If you're enjoying it, this is good. And if you are a beginner, the base move might be just plenty. Right.

Especially if you got your knees up. You're doing it all again. High and low. Right? Body is high and low.

It's time. Patty. Oh We gotta go. It's time. Are you ready?

Yep. Here we go in 432. Let's go. And it's 123123. Pick up your pace.

You can go faster or slower than we are. Push it, push it. Come on, go lift that knee up. Poo. Come on.

Oh baby, I'm breathing, I'm breathing. Go, go for it. Stay with it. You are worthy. You are worthy.

Come on 321 done. Yes it out. We gotta go right back to the steps. Who? Holy cow.

Huh? Yeah. Here we go. 123 right back in for round two. Love it.

That's what we do. Round two. That's what we do. Come on. Ok.

You are so good to yourself to do this workout. Heart health is so important with that heart rate up, elevated into your aerobic zone. You're not only burning calories but you're treating your heart with respect. It's good. It's a good thing.

It's a really good thing. Ok. Now pull that knee up. My friends. Come on, baby.

Let's go. Let's go. Awesome. My watch. Just what did it tell you?

We're at two miles. Can you believe it? Amazing? Who knew? But standing in 3 ft of space, I could go two miles.

All right. Here comes that build. Move, baby. Go for it. Ready.

Go. 123123. Come on, work it w pushing yourself. Come on. Come on.

Come on guys. Let's go. Go pull that knee up. You can do it, you can do it. Notice we're quiet on that interval because we're catching our breath.

Come on. 54321. W Holy cow. Holy cats. That's right.

Oh man, that feels good. Smart buddy. That feels good. Get those knees up friends. So these body weight workouts, I actually like them too.

When I'm out of town, it's easy to push play. You don't need anything, right. Nothing. All right. You guys as promised an eight interval because that's what we're doing today.

Eight intervals is great. Eight is great. It is great. Yep. So we will be close to about between 35 and 40 minutes today.

I love that. That is a solid freaking cardio workout. All right. So we're just gonna back it up a little bit because we're walking forward, use your space wisely. Right left.

I got off the wrong foot right left. Right. Right. There we go. Ok, we're gonna walk forward like this.

It's 1234. Now, pick those feet up right there. Use your space. Don't hit anything in the room. Space move.

We're moving forward and back. This is our sagittal plank. Love that. So two planes of motion, my shaking up our brain a little bit right there. Now, when we speed it up to the build move, we're gonna do what we call shuttle runs.

Do you remember? Shuttle runs in gym class? Yes. Where you would run down the alley and then you'd run back, but we're gonna backpedal. We're not turning around.

So we're walking forward and then we're gonna back pedal. We're gonna try to touch the ground. Pat. Yeah, we are gonna try because this is it. We're gonna go big or go home, go home.

Isn't that what they say? All right. So this is your base. You stay here if this is good for you ready, Patty. Here we go.

123. Touch 123. Touch 123, touch 123 touch. We got it. W come on, fire up.

Team all fired up. Now you can just squat if you want. You don't go all the way down. I like it. Here.

I am a slip. I like it. Yeah. Don't fall down. That would be fun.

That would be it. The blooper. W for sure. 321 W here we go back on the right. But bright p why can't I get on that right foot right there.

Let's go. I was thinking some people tell us that they do the walking workouts, barefoot, which you totally can't. Nothing's in your way. It depends on whether you need art support. Right?

But sometimes it's just kind of freeing. Yeah. Are you ready? Walk it forward? Here we go.

Last time, team, last time Ghu TV. Family you can do this. 234, 1234. W So what are you thinking about this? That we're almost done?

I was actually thinking about doing this barefoot. I was like, I don't know, my feet was like that. Everybody's different. Dancers love to work out barefoot. But I've had people ask me, can I do the work, walking, workouts, barefoot?

Absolutely. For sure. It just depends on whether you like art. I like arch support. No, I think that's what I would need to.

I like. Here we go. We have one more interval today. One more. Yes, you can say that to yourself right now.

We are not giving up. We're going for 30 hard seconds. My friends come on, baby, ready and go 1234123. Touch 123 touch just using a little bit of space but moving your body, I'm trying to touch the ground. Who come on, let's go.

Let's go. Come on, bring it on, bring it on go, go, go. You're almost there. Come on, you, come on. All right.

54321. Get it. Nice shot. Friends walk it out, walk it out and bring your heart rate down smaller movements with those legs. All right.

How do you feel at home? That was fun. Yeah, that was fun. That was by quick, super quick. I'm trying to catch my breath and my heart rate got up there.

Mind it too. Friends. I love it. Thank you so much for joining us. Just let that heart rate come down a little bit right here.

So good. 43. Take your feet wide right there. Good. Deep breath in.

Oh F W huh. I love it. And I really honestly for me like the no impact aspect of it, I love that. Right. Just a little bit, roll our shoulders back and just look at your heart rate up which this is double bonus um A little bit of impact today.

But again, you had the option, stretch our shoulder um and also off the floor, a lot of people love an off the floor workout. So this was for you, my friend, other side, it's so good, so proud of you. Ready to go, ready to push, play. Love it. Ok?

And then we're gonna bounce on 1 ft. So if you need to hold on to something, please do, we're gonna take that right leg behind us. Reach up, find a focal point. Try to point that knee down, fill that stretch in the quad and the hip flexor. Yes.

Oh, there we go. So good. Ok. And then take that foot behind you into a runner's lunge. You're on your back toe, sink all the way down.

If it feels ok, you don't have to come this far. Just try to open up that hip flexor. You can also drop your knee to the floor that would be fine. Breathe awesome and then stand back up other side. So find your focal point.

Maybe you look at something on the floor that always helps me right my arm off to the side helps too. The counter balance. It feels really good, really proud of you today. You really did it. Congratulations.

Awesome. Take that foot behind you give me that runner's lung. However deep feels good to your body. That's what you do. Love it.

And something that I do after every walk is touch my toes. Even when I go for a walk with the dog. I always forget that those hamstrings get tight. So try to touch your toes. You're just gonna come forward all the way over, soften your knees, touch your toes.

Oh my gosh. I love the way this feels up the back of my legs. Oh This is clean out here after every walk, do a forward fold. My friends. What feels good on the back too?

Roll it up. How are those hips just circle your right hip, circle your left hip. All right. Thank you for joining me, girlfriend. I love walking with her, with her.

We're sweating here. We are. Well, have a great day everybody.