30 Minute Walking Workout for Beginners & Seniors // Have Fun & Get Your Steps In!

hi and welcome to this fun 30 minute walking and dance workout we'll be walking approximately two miles just follow along have fun we did one mile walk about a month ago you guys requested more so here we go start with a march everything's to the music but just follow along big inhale keep that march again arms up inhale [Music] one more time exhale hold the march arms up to the side give me some circle check your posture tummy and stand nice and tall reverse give me a little step touch let's add an arm reach up let's change the arm reach to the side cross it four three two and one marked it here take that left leg out and in one two three four [Music] do that again out in it keep the standing leg bent [Music] you got it one more time this side [Music] march it up first song's a little bit easier serving as our warm up anytime you need to just come back to this march arms out to the side again let's go back to the circle forward take it back back to that march arms up and down big reach roam down for four three and two we go back to our step touch here we go step touch bend those knees [Music] add the arm reach up cross [Music] hold the march give me a little bounce here the more energy you put into this workout you guys the more calories we're burning bigger steps bigger calorie burn all right back to that step touch i want you to make it a little bouncy arrow to the side give me a little shoulder it's like a little double shrug take it back back let me go by your side roam forward [Music] [Music] double shred push them down have fun with it [Music] back to that march [Music] holding that marshmallow take two steps forward two steps back left leg lead both times here we go up up back back left right left right make them big [Music] change the lead right left right left keep breathing don't overthink it few more here up up back roll it back [Music] get that leg out there quick switch quick switch two more toes to the back with a tricep extension when you're getting your legs back there shoulders are down squeeze your touch squeeze squeeze and the back of your arm you got it hold it [Music] here four four three take it to a march big inhale good job whole that march having some high knees necks i want you to take those arms up overhead alternating high knees with the arm pull [Music] more then we do repeater and four three repeater on the left [Music] four three quick switch to the right [Music] four three back to the front alternating let's do that again we've got eight four three repeater left here we go out and in lose the arms if it's too much four three two quick switch [Music] four three back to those knees one more time all right we're going to hold the arms we're going to turn the knees out to the side and then arms to the side knees out inside of that thigh inside of the ankle reaches up turn it out from the hips eight seven six five four three two march it up nice job i got the heart rate up for sure keep up the energy guys we're going to turn this march into a little side step double march same leg left as we step out in and out in in so it could just be a baby step out or you can take it to a squat you do you same leg two more the size right side here we go out sink low if you can last one march it up [Music] all right you ready for those high knees again in four three two here we go four three two repeater left pull it in four three two quick switch [Music] four three back to alternating center [Music] use those abs [Music] four four three two and one marks [Music] into a healed egg alternating bend the knees get that heel forward bicep curl [Music] really wanted some cardio you could add a little bounce everything is still low low impact squeeze those biceps a few more here four three give me a ham curl legs are wide heel comes up to that butt [Music] i want you to add some reach and pull arms reach pull pull same time that foot comes up you pull it down eight more like this four three keep the ham curl now squeeze the shoulders back back elbows are 90 degrees squeezing that upper back hold it here are you breathing give me four three take it to a march energy up you got this [Music] arms out to the side let's add a cross put two if you want to it's a great one for the abs squeeze squeeze little twist [Music] use that inner thigh crossing the leg you got it four three back to our march [Music] heel digs again bicep curl [Music] add more of a bounce if you want to hold it here squeeze the biceps using our own resistance give me eight more four three hamstring curl knee stays pointing down towards the floor heel comes up [Music] add those arms [Music] [Music] [Applause] keep the hamstring curl squeeze back with those arms four three two march it out take it back to a step touch let's add our arms cross cross you want to add the legs a little lean back so you can get that foot crossed over squeeze the chest push the shoulders down you got it back to our march holding our march i want you to turn to face the corner and then we're going to change this into a little step touch step forward step back it's a little rock also give me a bicep curl up [Music] [Music] one more other side rock it forward rock it back add the bicep curl [Music] keep that energy up four three two march it up as you're marching walk as far back as you can because we're gonna walk forward for four and back for four big steps as you can hold it here and start left leg here we go up two three back two three up and back big steps change your lead right [Music] back to the single march hold it here let's take another deep breath arms go up one more [Music] touch [Music] make it wide and then give me one arm so we go up and up [Music] a little bounce if you want to little jump makes it more fun a little more dancy reach hold it here eight [Music] four three let's rock it to the front again switch [Music] keep breathing march it out so good you guys we're more than halfway there all right next we're gonna do a toe tap to the front side back then double march same leg starting with the left we tap it front side back march mark front side back march march keep a standing leg bent working that quad back march march front side back really stretch it back there so we're working that button let's reverse it front side back double march front [Music] few more front side back last one hold it here tap it out then i want you to fly those arms up and down eight six [Music] four three march it up alternating front kicks with those legs here we go we kick left right left doesn't matter how high it is okay kick it four three we're going to slow it down touching the toe kick and down kick and down doesn't matter if you don't reach that toe try not to hunch [Music] back to those kicks eight six four three one more time four slow kick put it down kick put it down [Music] march it up [Music] hold it here let's tap those toes again front side back if you want to add arms they can do the same thing as the feet push push push march march other side front side back [Music] push it extend it make them as big as you can you got it one more front side back step touch bring the feet together let's add those fly arms out in hold it here then we're going to take the feet wide out and in starting with a left leg lead get low [Music] shoulders down and back energy up guys second to last one before our cooldown [Music] last one work your way over to the side because we've got grapevine next four three two grapevine arms are swinging front and back as big steps as you can keep the grapevine adding two steps here out in out in [Music] extend that leg add a bounce if you want energy up we're almost there [Music] [Music] one more like this yes back to our march all right little low kicks kick kick keep it low i'm gonna go back to my 80s kids dance class change it to a kickball change which is just shifting the weight back behind us looks like this kickball change tap that foot back kick it forward again you got it switch the sides okay it's quick i know you can always just keep the kick straight forward if that's better for you four three two march it up out in again with those legs left right leg lead out in straight into that grapevine here we go great vine hold it out in out in [Music] a couple all right just to make it fun repeater toe heel looks like this little hip swivel back to knee in maybe punch the arm down knee comes in this is our last one guys before i cool down don't hold back four three two toe here other side one more time each side step touch so much [Applause] last one quick knee side four times four three two let's do that again four [Music] three two here we go for four three two quick switch other side use that inner thigh use that core four three two right leg repeater four three two one more time give me four three two really reach right repeater in and out so good hold it here step touch turn that knee in have fun make it dancey toe heel one more time too yeah hold it here and let's take it back outside my window nice slow march is everything take a moment to bring the heart rate it's down ringing all day long one more time turn the toes to the corners big bends swing here go down [Music] [Music] hold the arms up top here hold on to that right arm a little stretch over back to center switch it big side bend pull those arms up climb that ladder reach reach reach for four three two and one toe heel and right leg comes forward heel on the floor toe to the ceiling hinging forward from those hips nice straight spine feeling a beautiful stretch up the back of the leg hold it here breathe come back to center other leg heel on the floor towards the ceiling hinging forward oh that feels good bring it up nice slow step touch arms at our sides and then give me some wrist rolls out to the side round that back forward stretch rounding the back and then come up stretch out the chest lean a little bit back and again round four let's make it a little bit bigger around all the way forward bend those knees drop the hands towards the floor roll it up nice and slow that should feel really nice release for that lower back let's do it one more time big inhale up reaching forward bend around the back nice and slow vertibrae the vertebrae finish with those shoulders arm up to the side hug it in other arm out to the side and hug it in excellent job you guys let me know how many steps you took in the comments thanks for working out with me give it a like share with your friends and subscribe if you haven't already and i'll see you next time

Channel: SeniorShape Fitness

Views: 1,588,899

Keywords: walking workout, 30 minute workout, workout for seniors, workout for beginners, walking exercises, workout for weight loss, fat burning workout, cardio workout for beginners, senior shape, silver sneakers, senior fitness, weight loss workout, workout at home, upper body workout, steps workout, indoor walking workout, walking at home, two mile walk, walk 2 miles exercise, dance workout, easy dance workout, aerobics

Id: jRWKYOhcWWU

Length: 30min 54sec (1854 seconds)

Published: Mon Aug 22 2022