Walk, Sweat, Sculpt - Upper Body

Well, hello everybody at home. My name is Chris Freytag. I am so happy to be here with you. This is your walk, sweat, sculp, upper body workout. We are really excited to be walking with you today. And as you can see, we're already walking. So, start picking up on your feet. Here's what's going to happen. We're going to go for indoor walking for about five minutes. Then we're going to change over to some sculpting. This is all upper body. Then we'll go back to walking then sculpting. So we'll go back and forth. This is a 30 minute workout and we are going to have so much fun. I'm backing up to talk to my girls. I've got Leah with me today. Hey, hey. Hey, hey and Lindsay. Hi. And we are going to walk with you. Just think about it, when you indoor walk you don't have to worry about the weather. You don't have to worry about the time of day. You just get your butt moving and the most important thing is that, you brought yourself here today. You pushed play, right? All right. So, let's warm it up. Let's get those power walking arms going. So you're lifting up those knees. Now I want you to focus as we walk on lifting and engaging those abdominals you want to drive your thumb to the chin and it doesn't matter if you're on your right or your left foot. It doesn't matter. Do the best you can in, in your own home but pick those feet up. Are you ready? Let's just warm it up a little bit. Let's take those shoulders; up, back and down, right here. Go up, back, and down. Just relax the neck. Up, back and down. Two more times. Up, back and down. Here we go. One more. Awesome. Now we're just gonna bring our arms forward. Round your back and open, right out. Round your back and open. Keep those feet moving. Round the back. We're getting that heart pumping a little bit today. Burning up some calories. Right there, hold it here and walking it. Walk it. Good. Now walk it wide. Here's what you do. Take your feet a little bit wider. Right Left. Oh yeah, pick up those legs. Come on. You aren't gonna feel your whole lower body engaged during the walking portion. And then of course, we're going to add from upper body. Here we go for four, three. Now, plant those feet right here. Just an easy half squat. Hello, hips. We're waking them up, right here. This workout today is gonna be good for you. If you're a beginner, this is good for you. If you're just getting back into exercise because you took a little time off. This is good for you. If you just want a low impact option. If you're looking for a low impact day, pick up heavier weights today and join us. This is for you. All right, ladies. How you feeling today? Starting to warm up. All right. Good. Yeah. Starting to warm up. Four more of these, three more then we're going to go into a hamstring curl or a butt kicker. Are you ready? Right leg, let's go. Right, Left. Still warming up. Slightly been those knees. Hello, knees. Wake them up. Pull those arms. Here we go. So you bringing that heel all the way up to your glute. If you can stretching that knee joint. We've gotta mobile those joints. It feels good. Remember you guys, my favorite saying? Oh yeah. Motion is lotion. It helps to make you feel good. Okay, four more. Here we go for four and three and two. Now, bring your knees forward, right here. Still warming up. We're getting that heart rate up a little bit, right there. Good. Four, three, take your knees a little wider. So it's like this. Bring that body around. Yes. Big rainbow arms. All the way around. Awesome. So, the first five minutes of the workout, includes the warmup and then we're just moving into walking patterns. I'm starting to heat up a little bit. Oh yeah. How about you guys? Pull those knees up as high as you can. You do you today? Lift, lift back to your walking. Here we go. And it's walked, walk, walk, walk. Yeah. All right. I actually feel like I'm starting to heat up. My heart rates going up a little bit. It feels good. Right here, step touch. Here we go. Step touch, you got that? So all you do is step right and left. We're keeping basic walking moves just a little bit of flare to them, today. Here we go. Pull, pull. So if you get the arms moving with the lower body we're going to get that heart rate up a little higher, right there. Feeling good. Oh, you feel the pace gets sped up a little bit ladies? Oh yeah. All right, double. Over here. Two times, step touch, two times. Now, bring it back. Right there, bend those knees. Use that lower body. Let's use those arms again. Here we go. Pull, pull, pull, pull. Very nice, get low, get low. Let's play a game, get a little lower ladies. You at home, get a little lower. It's like you're crawling your butt across the picnic bench behind you. You feel that in those thighs? Oh yeah. Keep pulling. Pull. One more set of doubles. Oh my. All right. Singles, right here. Good. Awesome. Last four, three, two. Walk it wide. Right. Awesome. Stand tall. Get those arms moving. I love it. Right here, four, three. Now right knee pulls across. Watch this. Oh my goodness. Right there. Pull those arms, right there. Bend the knee on your supporting leg. We're keeping a pretty good beat here. Now if your heart rate gets too high, here's what you do. You keep the arms below the heart. Four more on this side. Four, three, two, switch sides. Here we go. Here we go. Up, up. Pull it in. Contract your abs. Pull it in. I love it. Come on. All right. Eight more on the side. Here we go. Eight, seven, six, yes. Four, three, two. Awesome. All right. We're going for our sculpting now. You are definitely going to walk, sweat and sculpt today. Come on down, pushups. Now, I know everybody hates the word pushup. I know they're hard, but here's the thing. You could start against the wall or into a chair. If that works better for you. Remember I tell you this all the time, nothing like this. If you're elbows are pointing out, you've got to work form. Those elbows need to fall behind you. More tricep, right there. Now you can start on your knees or your toes or you can put your hands up on a chair or you can swap. Leah's on her knees. Lindsay and I are going to do a few on our toes. Here we go. All right. Down. Nice and easy, all the way up. Now, I want you to come all the way down to the mat. Back up, all the way down. Back up. Is number four, right here? That's four. Okay. We're going for 10. Five. Come on. Ten's a nice number. Six. We can do it. If you drop your knees. It's no problem. Seven. Right here. Here we go. Eight. Now, this is even easier with the butt in the air. Okay. So I just want you to put your effort into it. Last one. Right there. Excellent. 10 pushups, probably more pushups than you did yesterday. So I love it. All right. Grab your weighs. Chest fly still focusing in on those chest muscles, right here. We're going to take our feet up off the ground. Lindsay and I are, and Leah is going to keep her feet on the ground. All right. We're going to move into a chest fly while we bicycle our feet. You got to think about it. Here we go. And here we go. Open, close. Open, close. Beautiful. So it's like you're going around a big beach ball Open and closing up. Now if your have your feet up, your abdominals are kicking it engage. Oh yeah. Oh yes, feel those abs. We're using five and eight pound weights today. But let me tell you, if you are feeling good pick up something heavier 10, 12, you tell me. If you're just getting started, grab those three pound weights or grab two soup cans, whatever works for you. Give me the last three. Come on, two. You can do it, one. Now, that'll wake you up. Let's go ahead and stand up. Now, we just work those chest muscles. We're going to work our back muscles, opposing muscle groups. Hold on to those weights. Here's what's gonna happen. I'm turning sideways so you can see me. I want you to hinge over from your hip flexors and slightly puff out your chest, lower your hands down, reverse grip. So I want to make sure you don't do this, when you do a rowing motion But you need to have a nice long spine. Strong back extensors. Here we go. Row, row, row. Now put that weight into your heels, right here. Row, row, looking strong. Grow. If you start to feel this in your low back then you can stand up, take a break and then join back in. Here's another option. Keep rowing ladies. Stagger your stance. So this is going to protect your low back when you're back like this, row, versus when you stand like this. So if you're new to this, stagger those feet, two more. Yes, we can. One more. Come on, come on, come on. Right there. Excellent job. Come on down to the floor. Supermans. I love these. Now, this is all about engaging those deep core muscles, while we use all of our back extensors all those little muscles that come off your vertebrae. So come all the way down flat to the mat and we are going to raise all four limbs off the ground at the same time. Are you ready? Nose points towards the floor. Here we go. Lift hold for two and lower. Again. Lift one, two, lower. Now, if you're new to this maybe you'll keep your feet on, on the floor. One, two, and down. Leah can demonstrate that for you Lindsay and I are listing all four limbs. Oh my gosh. Here we go. Lift. Feel that low back fire up. Are you guys feeling it? Oh yeah. - Absolutely. Right here. All right. Two more, two more. Here we go. Lift, hold for two. Yes. And down, one more. Hold, breathe, release. Take your hands in, just press back into your child's pose. You want to undo that extension with a little bit of flection. Anytime you stand through your spine, you want to round, just always do the opposite. Stand back up. It's time for walking. How about a quick water break? Here we go. All right. Water and walk, water and walk. Water and walk, I love it. Here we go. Walk. Okay, so now I'm back on that right foot. Walk. Again, it doesn't matter if you get off. It does not matter. Right here. Pump those power walking arms. I am really proud of you for joining us today because you feel so good. You know, I am thankful for my good health. Yes. Yes? Yes. It really is a gift. So be proud of yourself and some days it's just you don't feel like doing something. So just turn off a walk-in video. Just start marching in place. I promise you, your mood will change. All right. Pick up those knees. Right, left. Take it wide. Here we go. Right, left. Got it. All right, we're going into those hamstring curls again. Here we go. Right leg, pull it up. Now, bend those knees a little bit more range of motion. High, low. It's going to give you a little more heart rate. Right there, pull. You got it. So your attitude and effort are what you control. I tell you guys that all the time. So how hard are you trying today? What's your attitude like? You do you. Come on. We're kicking our butts. That's what we're doing today. We're literally kicking our butts right now. Right there. Okay. Now listen up. We're using our minds. Single, single double. Are you ready? Single, single, double up, up, right there. Single, single, double up, right there. Come on. Single, single, double up. Aha. Single, single, double up. You got it. Are you breathing each time? I love it. Single, single, one more set. Let's do it, ladies. Single, single, double. Get that heel up. Single, single, double, walk it wide right here. Awesome. Woo. Bringing those feet in. Here we go, pick up those knees. Power walking. Keep those shoulders back. Breathe. Knee lifts, here we go. Right, left. Now, your goal is to pull that knee up towards your waist area. So I'm turning sideways. Pull it up, pull it up. Stay open, hip to rib. Keep your abs nice and tight. Let's push those arms out. Are you ready? Right there. Good work. Woo. Come on. Push them. Push them. Push them. Four. Three. Arms go up, are you ready? Up. Okay. This will get the heart rate up. Anytime you are pumping those arms all the way up overhead, gets that heart rate up. Let's alternate. Forward. Up. Oh my goodness. Now you're thinking, huh? Are you guys thinking back there? Oh yeah. Yeah. Connecting the mind and the muscle. Right there. Okay. We're going to add a new twist. Arms out to the side. Push, push. Feel those arm muscles. Come on. This is an upper body workout. Let's go push, push. All right. I got a game for you. We're going to go out, up and then to the side. Are you ready? Uh-oh. Here we go. Let's try it. Push out, push up. Push side, push out, push up. Push side. You got to think. Come on, right there. You guys got it going on? Think so. You guys gotta think. Right here. One more. Are you ready? One more set. Right here, back to power walking, walk, walk. I love that. Nice job. All right. Take those feet wide again. Wide walk, right here. Pick them up. Pick them up. Right knee's gonna come across the body. Here we go. Pull it, pull it, pull it, right here. Give me four more, three. Now switch on the fly. Here we go. Four, eight. I'm sorry. We'll do eight of them on this side. Four. Three. Now, four on the right, think. Four, three, two, switch on the fly. Let's go. Four, three, two, switch on the fly. Come on. Four, three, two. I'm sweating a little bit. All right. I love it. Right there, pull it in. Come on. All right. Twos. I screwed up, I screwed up, right here. Let's go. Two, right here. It's real life people. It's real life, right? Oh yeah. You know when you teach a live class, you make mistakes right? Of course. So that was my big mistake. All right, here we go. Now singles, you have to think. Right, left, come on. Use those abs. It's like a fun dance move. Left. Yeah, it's like we're dancing. Right there, four, three. Walk it off. Walk it out, right here. Oh, nice. What do you guys think? How you feel? Pretty good. Pretty warm. Awesome. Power walking, kick those knees up. You can do it. Are you ready? Out, out, in, in. Out, in, out, in. So I want you to get a little lower, right there. Come on, out, in. Right there, come on. Get low. Awesome. Get lower. You can do it. Four more, three more. Use those arms, two. And we are ready for some sculpting. How are you doing? Heart rate's high. Really good Heart rate is up. Okay. Bis and tris, so we just did chest the back. We're going to bis and tris, so pick up your weights. See what works good for you today. We're going to start with bicep curls, here we go. Hammer curl, right here. Curl up and down. We'll go up for two. Up. Keep those weights in tight. Up, down, good. Here we go, it's up for two and down. So you're controlling it, you're not letting momentum pull them up and down. You're holding on tight. It's like you're pounding, a nail into a board. Are you ready? Up for two and down, one more like this. Elbows are in tight, feel those biceps. Now singles. We're going to do right, now the left. You guys got it? Right and left, here we go. Are you ready to alternate with a little different pattern? Here we go, like this right, left, right, left. Come on, right, left. You got it. Keep it coming. Eight, seven, burn those biceps. Six, five, four, three, two, one. Beautiful. Now, good job ladies, if you did not feel that at home that means you go heavier. Okay. So next time you do the workout, go heavier. Arms are up. We're talking tricep, long head of the tricep. Elbows are in tight, slightly soften your knees, lower it all the way down behind. All the way down, all the way up all the way down, all the way up, all the way down. You got it, all the way down. Beautiful and beautiful. And all the way down, all the way up, beautiful. Now, you could always go to one weight, you could go to no weight. This is a big challenge, on those triceps. And if you have to grim us a little bit, we're right there with you. That's right. Come on. Make sure you're breathing. Cause oxygen to the muscles is super important. Right here, I got a little sweat happening. Oh yeah. All right, give me two more of these. Yes, let's go. One, breathe, one more. We're gonna bring those arms down at your sides, just give them a little rest. Good. Relax those shoulders. Tricep kickbacks, this will focus on the short head of the tricep. And I'm turning sideways so you can see me. Here's what we're going to do. You can either have your feet together or stagger your stance. I want you to hinge slightly over again. Puff out your chest, nice long spine. And I want you to pull your elbows up. Now you want to hold your elbows in place as you kickback and squeeze. All right, you ready ladies? We'll take it a little slow. Here we go. Kick back, squeeze and release. Kick back, squeeze and release. Now, you can go with your own pace. I don't care if you are faster than us or a little slower than us but what I want you to feel is muscle fatigue. So, you finished this set and it's too easy; that is your clue to go a little heavier. How do you guys feel? I am feeling that fire in the back of the arm. Every squeeze, I get a little shake. You feel it. So, we are working those triceps. Keep going. This is not a tricep kickback. When you swing from the shoulders, they have to be steady. Awesome. Here we go, we've got five more. We can do it. Here we go. Four more. Oh yeah. Squeeze it. Really beautiful, my friends. Two and one that is our GHU TV squad. You guys are hot. So, put the weights down. We're coming to the mat. I call this the army crawl. Now this works still; biceps, triceps, shoulders, chest. It's a upper body exercise and it kicks in a little bit of core. So you're going to come into your plank position, right here, shoulders over the wrist. If you could come up on your toes Lindsay and I are going to start on our toes. Leah's on her knees and looking at how she's got a nice long spine. That's what you want to go for. All right. Are you ready? Either hand it doesn't matter. You're going to go down to your elbow down that back up, back up, down, down, back up back up and try to keep this kid steady. Abs are tight, right there. Come on. You got it. Keep it going. I want you to do two more leading with this arm. Give me one more and then they're going to switch lead arms. Okay? Ready? Switch it up. So they're going to go down with the other arm. You have to think. Try to keep those hips and shoulders square to the floor. You are doing awesome. Here we go. Down, down, up, up. Let's go. Five. We can do it. Oh baby, four. Come on three, two. Yes. Yes, you can. And one. Awesome. Stretch back. Back to our walking. Let's take a quick water break. That was fantastic. That is hard. So you were on your knees, like Leah? That's still hard, right? Very difficult, way to crush it. All right. Always good. It's never wasted time to take a water break. Let's just walk, right, left. Okay. Everybody. I am sweating. How about you guys? Oh yeah. Definitely. Good. I hope you're having fun at home because we've got to tell you, fitness should be fun. Fitness is not supposed to be grueling. It's not supposed to be something you dread. ' It's suppose to be something that lifts your mood. And by the way, even though we sometimes use the word serious, we're not really serious. This is the fun part of our day. All right, here we go. Pick up those knees. We're getting ready. To step, tap, right and left. Let's go. Right there. You got it? Now, let's add those arms. Pull, pull, come on. Now, if you can get a little lower, get a little lower, put a little more work into those legs. Pull those arms just a little harder. Woo. Come on, baby. All right we're gonna turn it into a skater. Are you guys ready? So first, tap, just tap back, tap back, it's fast, tap back, tap back. Are you ready to add your skater arms? Reach, reach, reach, reach. Yeah. Come on, I love that. Woo. Skaters are very good at cardio. They have a really good lung capacity. You guys noticed that? Oh yeah. Hockey players are really good at skating fast. This is a great exercise. Eight, seven, six. You can do it. You can do it, four, three, two. Walk it out, right. Come on, pick up those legs. This is your power walking. If you were just to stay here today and do this with us, you would still get that heart rate up, burn up some calories. Woo. I would say cardio is hardio. Meaning that sometimes a lot of people skipped cardio 'cause they go, Oh, you know, I'm going to sweat. It's too hard. But no it isn't. No it isn't, you take it at your pace. Come on, pick up those knees, a little more, a little more. You got it. All right, we're going to back it up a little bit. We have mats on the floor. So, we're just backing it up, so we can move forward and back. Box up, looks like this. You're going to step forward then back. Are you guys ready? Forward, forward and back. So you're just making a box, four corners of a box. One more time, slow. Got it? Now speed it up, forward and back. Take those hands up and back, up and back. Right there. Come on. Nice, low impact workout. Easy on the joints. Something you can do every day, really. You can walk every day. Right there, boxed up. Come on, come on four more, three more. You got it, two. Woo. Awesome. Walk it out. Walk it. Good. Another set of skaters. We can do it. Let's start with tap box. Here we go, step back. You got it. Now, add those skater arms. Take it low. Right there. Come on. Come on. The harder you work more calories, you burn. Higher your heart rate. Yes, you can. Right here, keep this pace. Come on, come on. Let's go. Reach for it. Four, three, two walk it, right there. Okay. Backing it up the away from our mat. Box step, round two. This time we're going to change the arm. We'll start slow. One more slow. You got it? Now, speed it up. Okay. So we're going to have boxing arms with our box step. I like it. - You guys good? Okay, like this punch punch, punch, punch, punch, punch, upper body workout. Come on, work those arms, work your back. Right there, good work. Punch, punch, punch, punch. Talk about feeling strong. Yeah. Right? Punch away your stress, right there. Come on, keep it coming. All right. Four more right here. Four. Oh yeah. Three. Come on. Two. Aha. Walk it out, right here. Walk, pick up those knees. I want you to walk with power. Come on ladies. We got it. Come on, take it home. This is the end of the walking portion. We've got one more sculpting portion. A half hour was fast. So these are workouts that you can fit in your day. Whenever you get that little bit lip of time. Here we go. Give me four, three, two. Yes. All right, one more sculpting. So we did chest, back. We did bi, tri. We are doing shoulders and a little bit of core because everybody wants core. Always. Absolutely. Pick up your weights. Here we go. Arm arcs, so we're going to hit those shoulders. So here's what you're going to do. Again keep your abs tight. Slightly soften your knees to lower your center of gravity. Don't arch your low back. We're going to drive two half circles up. So draw two half circles. Now, power those weights all the way up. Bring them halfway down and all the way down. Got that? Here we go. Here we go. It's up two, press for two, down for two. Now, we don't have to follow the beat, to the music at all. So you can pick your own pace. If you prefer to go a little faster or if you're someone who picked up really heavyweights today, you might want to slow it down. That's fine. Right there, all the way up. So beautiful, you guys. All the way down. All right, we're gonna pick it up little bit in speed. Are you guys ready? Here we go. Six. Boom. We've got this. Are you ready? Five boom. Right there. Come on. Four, beautiful. Three, very nice. Two more. Yes, we can. It feels so empowering to finish what you started, right? Oh yeah. Woo. Right there. Awesome. Stay right here. We're just going to do a few front raises. So I want you to turn your wrist and then bring it down. Wrist and bring it down. So, you're turning the hand wave, the dumbbells so it faces the ground. You guys got that? So, here's what we're doing. It's really controlled. Notice that they are not moving their torso. They're not swinging. We are working that muscle, right here. I call it the tank top muscle. It's really your anterior deltoid, the front of your shoulder, hangs over the tank top though. Yeah. Right? Okay. Here we go. Two more sets. We've got it. Super strong. Very nice. Shoulders are away from the ears. I love it. And beautiful. We're coming down to the mat, now. Come down with me. We are gonna have those weights at our chest, right here. Roll down. Feet are down on the ground. We're in a roll up, press out, chest, shoulders. Then we roll through those abs, very methodically and controlled. Roll up, press out, keeps those heels glued to the floor. Roll down, roll up, press out, roll down. Now, the gals are going to keep going and I want to show you what I mean by keeping your heels on the floor. So, if you guys take your feet up off the floor as you're coming up, you're adding hip flexor in to the motion and I want you to use your abdominals. So that's why we want those feet glued. Press it out and roll back. So good. All right. Two more. Roll up, press it out. That is fabulous. Roll down. Beautiful. Roll up. Press out. Roll down. Very nice and come all the way up. Put your weights on the ground. So good. We are so close to the finish line. Just getting that little extra core. Why not? I want you to just slightly roll back. In a seat first, so, you're slightly rounded, scooping out your apps. Like you just scooped them out with a spoon. We're going roll back and open. And come back up and roll back and open and come back up all. Oh, we're trying to keep those heels on the floor. It's hard. Roll back, only as far as your body will allow, to keep those heels are on the floor. Excellent. Oblique rollback. We're getting into that waist, right there. I love it. So it doesn't take a lot of space to exercise at home and you can always like push the coffee table out of the way. Oh yeah. Some people have their toddlers around them. Like Lindsey, right there. Come on. One more, last one. Oh my gosh, I am so proud of you. I'm gonna give my girls a high five. We'll stay on the floor. Yes. Way to go, you guys. That was fun and it was just 30 minutes. All right. So, let's go ahead and come into this position right here. So you've got your legs bent and just reach; same foot, same hand. So you get that hip flexor stretch right through here and your quad. Just breathe into it. Nice job today, I'm really proud of you. Breath. Yeah, we use those legs. This was an upper body workout but we use those legs a lot, in the walk-ins. Go ahead and release that leg. Open up and just reach for the inside of that shoe. And stretch the back of your hamstrings. Good job. And release. Because some days, if you are a walker, it's hard to get outside. You know, like I said, we live in Minnesota. So you know what our problem is. Gotta put eight layers on. We've got a four letter word that that we don't really like. Right? Snow, that's what I'm, snow. That's what I was talking about. Snow, not the other one. Right there. And then open up. Maybe one leg is more flexible than the other, do the best you can. I really feel is through my low back too. I love it. Do my hamstring. Beautiful. And release. Just sit up tall. Let's stretch, one arm across the front. Right there, keep the shoulders relaxed away from your ears. Nice and big stretch. It feels so good. Woo. Awesome. Other arm. Bring it. Yeah. Just give it a nice stretch. Fabulous. And then let's take our arms behind us. Interlace your fingers. If you're tight, like I am, this can be a hard stretch. Release the head, neck and shoulders. I have one more stretch for you and we are done. Reverse tabletop, especially after you work your upper body. So, your fingertips face towards your heels. We're gonna lift the hips up first, see if you can do this. And then we're going to release the head, neck and shoulders. Now, if this is hard for you, if you're tight, that's okay. That's why you should be doing this. If you do this a couple of times a week, you are going to improve the flexibility and mobility through your chest. Beautiful, release. Awesome. Okay. Wow. I am so proud of you. That was really fun. Thanks so much for joining us and we hope that you'll join us again, real soon.