GOLD Power Walking 7

Hey, hey, get healthy U TV. My name is Shannon and I'm bringing you through power walking. Number seven. Today we have done a lot of these. So it's gonna be a fun one.

This is a favorite of many of you and I've got my friend Melissa with me joining me today. Yeah. Yeah, we're doing a lot of walking the different steps within this. All right. So this is, you don't need a treadmill for this.

All you need is some space to move around wherever you're at, inside, outside, whatever. Ok. So there's no warm up or anything. All we do is start walking and this is 30 minutes, ok. Team 30 minutes of just walking.

So we're getting right into it right now. By the time we get done, we might have like about two miles in it. We're walking the 15 minute miles. Ok? Everybody's watches might be a little different.

So don't quote me on that. It might be a little more, might be a little less, who knows. But the goal is we keep moving all the way through this. Ok? We're gonna take some deep breaths, let's do it, deep breath in and up, we got those feet moving again, deep breath.

We're just walking. We're just stepping one more. So there's no reason to stretch out or anything like that. Right. But the goal is to keep your arms going right with us.

Right. Making every step count. If you get off on your feet, don't worry about it. It doesn't matter which foot you're on, it's all good just walking. Especially walking.

Right. As long as you don't trip yourself. Yeah. Right. The goal is we just keep moving.

I love it. So, while we're doing this, we're gonna be moving forward and back, side to side, maybe at an angle and back a little bit of footwork. Nothing too crazy though. Right. Right.

Keep stepping. Keep stepping. Walking is so important. We've got to do it. We gotta get those steps in every day.

We do. We really do. It is super important. It sure is. Movement.

Movement is key, right? Athletes. So I've done a couple of these with Chris with you. Right. We've done a couple together.

Yep. Yep. Lots of people like these. We're looking forward to this. We're gonna start out by just taking it forward and back.

Ok. Let's take it up. 123, take it back per minutes covering some real estate here. Right. I love it.

I was just thinking we're moving, you got it. Stay right with us as much as you possibly can the whole time. You gotta go a little slower though. That's all good. Yep.

You do you? Fantastic. He said it's all about that movement just moving those on. Right. Pumping those arms, which does help get the heart rate up a little bit too.

Yes. Sometimes when you're not in the mood for that lifting or maybe you're just getting over a cold or illness, whatever it might be, this is great because you get everything moving again. Right. But it's not too stressful. No stress on your joints.

I love that. Let's go a couple more times forward and back one more time. Perfect. And then we're gonna stay right in place again. Keeping it here.

Yes. Bring it right back to home base. Yeah, this is our home base right here is sure is. Yes. Keep those arms going.

We're gonna take this to a grapevine. So we're gonna go left and right. Got it. All right in 432. Here we go left.

Love it and back old school here. I love it. Right. You got it good. Yep.

Keep moving. Keep using your arms. No impacts here at all. No jumping or anything like that. Smile on your face two more each way.

This is great. I love this and then we're marching it out right here. Right back to the middle. We're right back to your home base. We're gonna go back to taking it forward and back.

Perfect in 432. Take it up. I love the idea, like you said, if you're just coming back from like an injury or a cold or something, this is so perfect just to get moving again. Or maybe the weather is bad outside wherever you're at. Right.

Yeah, it's great. Yeah, we got four more like this. All right. Two more times forward and back. Perfect.

One more. Oh, we lock it in center right here, Eric. Take it, love it and we're going back to that grapevine in 432. Here we go. Take it out.

I love it. So this, we got four more here and then we're coming right back to the middle, three more each way. Perfect a lot more and take it right here, walking it out, walking it out. We're gonna be tapping it to the sides starting with your left foot first, here it goes, tap, tap, tap, little direction change. Right.

Yeah, I like it. You got it making our brains work this morning, night, night. Whenever I'm doing this, we got four more each way. Then we're gonna tap it to the back, three more each way and taking it straight back. You got it.

You got it. We're reaching our arms forward a little bit here. You do. You love it. What you can do to make walking fun right.

Getting those steps in. Getting those steps in. You got 87. We're gonna go back to side taps right here. Here it goes out to the side pulling it out.

Yep. A little bit of core work here. Yeah. Tighten that up. A little twist and shout.

Right. I love it. Keep smiling through it. We're looking right at you. Yeah, you got it.

Four more and three. March at center right here. March. Yes. March.

March. Yep. We're going back forward and back. Let's go take it up. Perfect again.

Up. Now we're going to your grapevine. Right. Yes. Love it again.

Arch at center. Walk at center. Tap it out here we go tap. Oh We're getting a little choreography going and to the back. That's a dancer and chant.

You got 43 to the side. Tap it again. Love it. We got 43. Walk in the middle right here.

Walk in the middle, walk in the middle. All right. So now we're gonna take it corner, back, corner and back, right. We're going to the left corner first. Here we go.

Take it to the corner, back it up. You're going to your right. Doesn't matter which foot you're on. It's all good. Yep.

Just figure it out, right. Don't get hung up on the, the footwork. That's right again. Love it. Love this little angle.

Change a little angle. Yeah. Now we're gonna keep it center right here. Walk it, center, walk it, center. OK.

So we're bringing this all together. Now we're gonna see if we can remember it right. So we're starting out with just the walk forward and back. We're just slowly building on to this. Ok.

Love it. Let's take it up, up and back. Do it again. Take it up, let's do it two more times. Two more times.

I mean, we might as well. We've got the time we do one more. Really? Get it in our minds. Now.

Take a grapevine. Yes. Love it two more times each way with this grapevine. And then we're gonna walk it right here in the middle before we tap it out. Now, let's tap it out.

Here. We go, tap, tap. You got it. Love this 43. We're going straight to the back now.

Tap it out. Two. Yep. You got 43 back to the side out. Tap it.

I'm gonna go, you have 43. Walk in the middle. Walk in the middle. Now we're going to the corners ready to pull you up. Let's go corner and back other side, corner and back.

Let's do it again to the corner again. Two more times. Corner one more time in the corner. All right. Got it.

Yep. Last time we love it and then we're walking right in the middle here. Good. You walk it out. Walk it out.

Nice work. All right. We're gonna bring you some little knee lifts. I think I like it. Ok.

That's good. Let's just slowly build and it's gonna be like a memory test. I love the time we're done for both myself. Yeah. For Sure.

And Melissa and you at home. Ok. Sure. All right. So you're gonna start out by lifting the left knee.

Here we go. Take it up, add up, pull down. Do you want to pull down? Sure. Whatever you want to do with those.

Love it. Some core work. Yeah, you got it. We're gonna change this into a little front kick. Ok?

All right. Let's do it right here. We're gonna still pull your arms down. All right. When we reach up, that heart rate comes up a little bit more.

Yep. You got us. You got four more. Great two. We're gonna go back to just your knees in front.

Here we go. We're still pulling those arms down. Still pull them down. Come on, we're gonna take these knees and they're gonna go out to the side. Yes, I have a little angle.

All right, let's go. Team. Here we go to the side. Yes. Get into those a doctors a little bit.

Right? Flexors. I was thinking this is like a nice little incline on a rock here, right? You got it. Eight, seven, six.

Beautiful bore. Three two. We're going back to our walk right in the middle here. It is. Yes, for that.

That was great. Full circle right there. Yep. Full circle. We just went, we did and got that heart rate up a little bit like on a walk.

All right. Now we're gonna add in, we're gonna walk. We're just gonna change places. Me and Melissa, that's what we're gonna do. Oh OK.

So, all right, I'm gonna walk to you. OK? And backwards. Yep. You'll walk to me and backwards.

I'm turning to the side. All right. This is great. Here we go. Take it forward and back.

Look at that. I love this. Look at that. Right. It's magic two more, one more team and then we're gonna walk it in the middle right here right here.

Walk in. Yes. All right. I like that. Adding all this in.

We're gonna start out, walking forward and back. All right, perfect. Let's go take it up. This is great. We added two more times for me.

Don. Now, grapevine. Here we go to the left. Yep. Love it.

You got it. Yep. We got a steady heart rate through. This should be steady. Please one more time.

Walk in the center right here, walk it out, walk it out. Now we're gonna tap it to the side. Here we go, tap left and right there it is. This is good moving. So you notice you're taking up some space wherever you're at.

Now. Tap it back for me. We're reaching forward. You can see Melissa and I reaching forward through this. You do.

You keep smiling. I love it. 43, we're going back to the side tab right here. Yes, you got it. It was great.

You've got four more each way. Four and three. Come on now. Two. We're going right back to that walk right in the center, home base, baby, home base.

Yes. All right. Now we gotta walk it to the corners and back. You ready? Let's go.

Take a walk. This is great. The other side and again, walk it lots of different movement going on. Yeah, we gotta take all directions. Right.

I don't want anybody getting bored. That's right. Two more times each way, one more time. Each way. You got it.

Walk it right here in the middle, walk it out, walk it out. We're going to those knee lifts. Perfect. We can, we can, there we go. Left knee, we're pulling down with your arms.

If you don't like that, you can keep your arms down here, you know, hands on your waist, smile on your face, all that. I love it. You do, you, you got it. Keep going. We're pulling those arms.

Like I said, when they go above the head, your heart rate is gonna come up a little bit more and climb on our walk right and climb on our walk. Climb on the walk. Let's front, kick it right here. We're still pulling your arms down. If you wanna stick with those knees, you can whatever feels best for you.

You got it. Hip lexers are going, hey, I'm awake. I love it. We got four more. Three.

We're going right back to those front knees too good. Go here. Who then we're gonna be opening to the side. Love it. All right.

Let's take it to the side right here. You got it so good. We are power walking four more and three two right back to home base. Love it right here. There it is.

Love it. Right. We're changing direction. We're changing topic that you can't forget that. No, it's 8432.

Here we go. So you're walking forward and back. We just turn to the side. Love this change places, aren't we? Yep.

Ok. There it is. Yes. Again, keeping it fun. We got four more.

That's our goal. We aim to please. We got three more, two more teamed, one more. I love this and then we're at home base. Right.

Yes, indeed. Woo hoo. All right. I'm gonna center myself out again. All right.

Yep. Back to it. Back to business. We are already halfway through this. This is amazing.

Right. Yeah, it goes quick. You're halfway through this walking, workout. Power walking number seven, I love it. Right.

Power walking. There's a difference when we power walk. As you can see, we've got our arms going. We're stepping with intention because it's really easy to say. Yeah, I'm walking.

Yeah. Going on a walk kind of that. Right? Nothing's done with intention, right? So that's the whole goal of this.

All right. We're gonna double tap. It's gonna go like this 22. So it's like a little dick. I love it and call it a dig.

Let's call it a dig in it with egg in it. Yes. T it dig it. Boom. There it is.

Love it. Getting fancy with our power. Walk. Yes. Digging it down.

Come on. You got eight and seven. Love it. Four more each side. Walk it out.

All right. We're gonna step it forward and back wide and then together it's gonna go like that wide and in, I haven't doing these in a long. Yes. Out, out in, in right now. We're gonna make this fancy again.

Oh, so we're gonna do this four times and three. OK? Then we're gonna turn to the back. We'll do it again. Let's go turn it out out that again.

Out, out two more. Then we'll turn it around. Let's go again, forward, out out there. It is. Look at that.

This is a power. It sure is two more. One more. Turn to the back. That means you're turning away from us.

Love it two more. One more again. Front. All right. From here, we're gonna go back to our center home base.

Walk right here. Let's do it. Walk it out. OK. Going back to our dig.

We're digging it. I love it. We're digging it right. All right. You got 876 in 43, left foot's gonna dig right here.

Boom, boom. You can do whatever you want with your arms. OK? You can flex, you can break the code, maybe a little wiggle wiggle, you can feel it. You gotta let art flow over you sometimes go the music.

Yeah, baby, you got 876. We're gonna step it forward and back out wide right here, forward and back. We got it four times before you turn to the back. 32. Then you turn.

It doesn't matter which way you turn. As long as you just change directions. Two more, one more back to the front, we're gonna give this a little bit more attention. So I want you to get a little bit lower down. Dig down deep, one more.

Turn to the back again, dig down deep. Love it. Three, two. When we turn to the front, let's walk back to home base. Oh, yeah.

Tricky right there. Yep. Right. That was Turkey. We're gonna go two steps to your left, then two steps to your right.

OK. Here it goes. 1212. We're still stepping, love this. You got it an awesome power loss.

Keep you guessing. Right. I like it. We're covering all the planes movement here. We really are.

Keep it going. We get four more each way. T you got this. Love it. Two more each way.

Beautiful right back to home base. Yeah. Yep. There it is. All right.

So we're going back to that dig. We're digging it again, then we step out and in love it. Change to the back, then we're gonna side step. So we're adding this all in again. OK.

In 43 left with Ghost here goes boom. Yep. Remember you do whatever you want with your arms. Love it. Just keep moving them right hip.

This is great movement. So remember when we step forward and back, we're stepping with intention. Right. Absolutely. And we're gonna get down deep, dig down deep into it.

We're digging it and then we're digging again. I love it at three, two, one. Here we go. Stepping forward it four times here two more. Then you turn to the back.

Let's go down low. Yes. Love it down low. One more. Let's shoot again to the front.

Come on right with us. Yep. Big smiles. Two, one more to the back. Four level three, two.

When we turn to the front, we're gonna walk it out again right here. Perfect. Walk it out. Let's get back on right back on. Little beat.

Change there a little beat just chest to see if I was gonna catch it or not. That was the test, the test. I got it. You did it. I got it.

Flying colors. You cannot treat me. All right. We're going to the left two steps, two steps. Well, there it is.

12. We're down deep in this. Ok. We're getting down low using those quads a bit. Yep.

I love it. Awesome job. I love using like you said, just engaging those quads and RB a little bit. Yeah. Keeping our quad.

Yeah. One more each way and then we're bringing it back, walk it out, walk it out a little bit. OK? So we're gonna add into this again. We're gonna a grapevine to your left hand and then we're gonna turn when we come back.

OK? So you're gonna keep walking right there. I'm gonna show you what you're gonna do. So I'm in a grapevine and then I'm gonna turn. Oh If you don't wanna turn, you don't have to.

I don't want anybody getting too dizzy. Yeah. And I do that too. That's why we're only gonna do it like two or three times. OK.

Perfect. OK. Yep. So we're walking right here. Adding that in here.

We go. Take it to your grapevine. Turn it, boom. Let's do it again. Yeah.

Turn it now. Walk it out right here. Walk it out. Just prevent any spinning. Right.

Yep. We're gonna do it again. We've reset now. We've reset. Here we go.

Grapevine. Love it. Turn it again. If you can one more time. Yes.

Walk it out. All right. We're gonna add this all in together. Start out. We dig it.

Love it again. We're digging. We're digging. Here we go left, left, dig it, dig it. Boom.

Remember with intention. Yep. We make it all count every minute. You got it. All right.

We're taking it out in. Let's go down low. We got this four times. Remember we have two more here now, turn it to the back. Let's go again.

Love it. We are moving and grooving this morning. Back to the front. Let's get out out. Yeah.

Sink down into it. If you can. Two more you see the back in the front, we walk it out right here. Ok. We're side stepping again.

Two steps to your left. All right. Let's go. There it is. Love it.

We're down low. We're pulling with our arms. Yep. Again, we've got that steady heart rate this whole time. Right?

Like that. Absolutely. Feeling great. Oh, give me two more times right here. One more each way.

Then we're taking you to grapevine and grapevine. Turn it. Oh yeah. Grapevine. Turn it now.

Walk it out. Refocus right. Yep. We're going back to that grapevine again. Ready set.

Yeah, let's go. Grapevine. Turn it one more. Turn it. Walk it out.

Yeah. There it is. That's what I'm talking about right there. Yeah, we're gonna take it to the corner, back corner and back. We did it earlier.

All right. In 321. Here we go. Take it to the corner. Walk it backwards, other side again.

Puerto Rican. Love it. Let's do it two more times. Yeah. You with us at home.

Come on now. So one more time. Corner. Here it is. And then we walk it out, back to home base.

Yep. Back to home base. We're gonna take it right up to you again. Walking forward and back. All right.

Let's take it up and walk it back. So we're gonna change how we walk back. We're gonna step, touch it back. We've done this before. All right, just a little variety.

But again, you can keep just walking back like this. Ok. Otherwise we're gonna take it up, we're gonna take it back, step, step, walk it up, step, step. I'm bringing my feet together so that I can fully my weight to the other foot. again.

Choreography a little tricky. I'm making you think that's a good thing. Two more times. One more of it. There it is.

And right back here. Walk it, walk it out. All right. We're gonna dig it again on this left. Stay here.

Just dig, dig, just dig it. That's all we're doing. We're gonna stay right here for a second now, let's switch. Yeah. We're just getting back on.

We're just getting back on. I love it again. We gotta stay with the music now. Let's walk it out. Walk it out here.

Boom. Love it. Boom. All right. We're gonna box step.

Do you know how to do that? Where we step over? We cross here here, back up. So step, cross over, step back, back, step left, right, back, back. I love that left right now.

You can speed this up or you can stay right where we just were OK. Four step crossing over and back. I forgot about this. Right. We're going way back in time, right.

Yeah, we are way back, baby. All the way back in that car catalog. Keep going. We got four and three two. Let's walk again right here.

Give me those arms, give me that intention. We're gonna go back to walking forward, step, touching back. OK? And remember you don't wanna step touch back. That's OK.

You can just walk backwards. OK? That's super good for your knees walking backwards by the way in 432. Here we go. Take it up and then we step back all the way together up because we wanna step your feet all the way together.

So you've got that left foot free again to walk forward. Well, I've got it two more. One more time. Come on athletes and then we walk it out right here, right back to it. We're gonna step cross over in 432.

Here we go. Step cross. I did wrong with that step. You creative. I love it.

We got you. Well, we got you team. Remember you can stay slow just like this. Keep Gomez you can stay right here. No big deal.

Look at her. Go r your chin and go. Now we're walking out right here. Walking out. Yes.

Excellent job. All right. We're taking you back corner and back again in Let's do it. Power and back corner. Let's go.

Yes, again and back again. Walk it out right here for me. Home base. There it is. There it is.

Taking you to our grapevine. Ok? With that turn or not. Here we go. Grapevine.

You can turn it or you can step. All right. Let's go again. Grapevine two more times. We're doing this going for it.

We're doing it. Boy, I feel, let's walk it out right here. Let's walk it out. Take much, at least for me, not me either. It's enough trickery.

Right. Yep. All right. We're gonna step it out, wide, out, out, back, back four times. Gonna be turned to the back.

Just a little rewind with the remark. Right. Two more. Now you turn away from us again. Step out.

I love it two more. Who? When you take it back front, we're gonna walk it right here. Walk it. Love it.

All right with intention. Ok? We're gonna bring those knees up in front, but I'm gonna keep my arms down this time. Ok. Yep.

All right. Here we go. Left knee, right knee. I like that good. Right.

Yep. We're gonna take this to a toy soldier. I love you toy soldiers. Our arms are up and we're gonna pull down with straight legs coming up. All right.

So they're like big huge marches in 432 arms come up. Now we lift those legs. Yes, a little slower, a little slower, but it's all good. Yeah, I love it. And if it doesn't work for you to bring your arms up, you can press out.

Yep. From your chest. You can even keep going with the knee instead. Love the option. Yes, you got it.

We've got four and three and two and one. Walk it out. We are finishing up right now. That was 30 minutes of power walking number. That was awesome.

My friends, you did a fantastic job. So again, those steps you got in anywhere between almost five, you a little bit more, for sure. Right on it. Whatever your watch is saying, whatever speed you were able to maintain. Fantastic job.

We're gonna stay here for about 20 seconds to finish you up. Love it. Taking deep breaths, little side bends and whatnot. You got it. Love it.

Give me 10 more seconds right here. Here we go. 10, 98. You're doing awesome. You did a fabulous job in 32 and one.

Take a deep breath, exhale. Give me a deep breath in up top. I want you to grab onto your right wrist, tip to the side. Oh, it feels good. Nice side body stretch.

Yep. And grab the other wrist that says switch tip to the side and release that. We're gonna stretch out your quad. So you're gonna grab on to your left foot. Now, if you're not able to grab onto it like she's doing right here, right?

Melissa. Yeah, you can take it back and you can put your foot up on a bench or a step behind you as you know, I've got a fake knee and a fake shin. So my knee doesn't like to bend that way. So when I do this, my legs kind of outside. All weird.

No, that's good. That's not necessarily how we want to do it, but just putting your foot up behind you is giving you a quad stretch without pulling on that knee and it, it might not feel the same, but trust me, you're stretching. Switch sides for me. Oh, getting that balance right. Find that bound.

Yeah. Hold on to a wall if you need to. You did a fantastic job. And thanks for joining us. That was awesome.

Shannon. It was fun right over with like that. Yeah. Nice work feet down. Shake it out, shake it out.

Circle out your feet with those ankles. Right. Love it. We did a lot of movement, a lot of different directions. You did.

Great. And we appreciate it. This was power walking number seven. Thank you so much. We'll see you next time.