30 Minute Workout | At Home Workouts

oh it's a perfect day to take a walk you got to warm up first though this is your warm-up okay everybody i'm glad you're here heather i'm so glad you're here today nicky great guys this is so good camila carrie thank you girls we have great walkers today oh my gosh you're just gonna love the workouts all right now so again we always start out with our four basic steps we're showing you them now walking in places one it starts to get the blood moving this easy move now watch we're gonna build on it okay all right side steps are coming up in a second guys give me a few more and four and three and two now just step out this way step out together out together that's a side step and we build on it we make it bigger and stronger later on but just keep it easy for now we just want your body temperature to start raising muscles get warm oxygen starts to come in demanding more from the muscles four and three two walk in place you get some juice in the joints the joints start to become lubricated so you have a big range of motion you feel good moving in all directions that's how a warm-up prepares you for the more intense exercise coming up okay guys so we did walking we did side steps we're gonna do kicks next okay and six all right ready let's kick and here we go kick and kick and kick and kick that's it just kick and kick and kick and kick there's eight and seven and six and five four three two walking in place again we always go back to a walk and that's what you can do in between any move or if any of the moves get a little too intense go back to walking anytime it'll keep the flow of the workout it's always that safety move four three hey guys knee lifts i want to show everybody knee lifts next five six ready here come me liv thank you nikki that big smile thank you love knees up knees up knees up so when i'm doing knee lifts i think about core my whole trunk i want posture good tummy if i tuck it back all i do is take belly button towards spine and i tuck back that big muscle group that's deep in the body that sets my core it gives me i become stable then so that my arms and legs can move with power that's the first thing you do for good posture is set your core knees up give me two more guys and walk again walk walk walk walk good pick up feet a little higher we're gonna build come on a little bit more pump arms a bit four let's really wake up that upper body guys here comes reach up and down reach up and down reach up and down reach up and down reach up and down reach up just two more guys here's one and two arms are down and power walk pick up a little bit i really want it to get warm muscles warm body temperature up heart rate starts to climb four three side steps again here they come they're a little bigger now bend those knees a little wider step out [Music] out together out together eight seven six five four three two all workouts right here walk guys have to start with a safe warm-up and it helps you to really last through the workout you know if you don't warm up and you go too fast you just burn out earlier so you don't get that full workout always start out with a slow pace and build it that's the safe way to exercise pick up feed a little higher guys four more counts here's four three end with some kicks right here and kick how's that good posture that was perfect for a nice easy warm-up but now we're ready for a bigger walk okay guys we'll see you in the walk good job oh it's another fresh mile come on everybody here we go and walk walk walk to the beach the first thing we do is grab the bee so let your feet walk to the beat [Music] there it is i got it now walk walk walk walk walk walk that's the pace for right now four three okay guys so walking in place we're gonna do side steps next give me four more here's four and three and two now step out to the side out together out together out together out together good step out a little bit wider if you bend your knees you can really take a giant step that's really great for the thighs your back end your thigh muscles engage more as you sit into it that's how to use a lot of muscle nikki out together out together walking please walk walk walk walk we go back to walking in between all the moves so it's a nice safety but you can go back to walking anytime just to keep the workout moving don't worry about following everything so perfect just walk to the beat and you get a great workout pump those arms a little girls pump those arms kicks are coming carrie nice okay ready let's start some kicks right here let's kick and kick and kick and kick you know first i think before i make it a big kick i want to be stable in my core so that my posture stays aligned tummy tuck belly button back to the spine you did it shoulder right above the hip and you know that lines up your back very nice and now you can power kick so let's go eight seven six five four three two walk everybody walk again walk walk walk nice pick up those feet a little bit higher we're gonna build the pace and build it up come on power walking eight seven six five knee mips are coming guys ready pull that knee up now knee up don't worry if it's right or left just bring that knee up it does not matter what leg goes first just move okay guys touch your knee just touch open up the feet a little bit wider touching your legs starts to engage your core it communicates to oblique muscles so we want to bring our waistline into this not just thighs not just back in we want to work the waist too yeah [Music] just four more guys four three two all right walk again here's a walk walk pick up those feet and power walk okay start side steps again we're gonna do a little combination start with those side steps we're gonna go to kickbacks and heels too good here's eight and seven and six and five four more and then we'll start some kickbacks three and four now guys step kick back step kick back you got it perfect step kick back step kick back keep the kickbacks going watch here i'm going to add some arms to it all we do is reach and pull reach and pull there you go jump in whenever you're ready you don't want to do the arms just keep them down don't you worry about trying to follow so perfectly just move to the pace okay arms are down keep the kickbacks going we're gonna turn it into heels guys four three two one let's go to heel down good heel down heel step heel step heel step heel step heel come on stretch out leg step heel step heel dip down low use your thighs good step heel step just keep it going step heel step heel step heel step heel here's eight seven six five four three two one walking walking walking walking yeah [Music] nice for those legs come on pick up those feet and power walk kicks are coming back four more walks and four and three two hey guys kicks right here now stabilize at the core tuck the tummy first lock that in and then bring those legs up high powerful big kicks let's reach for the feet reach reach eight seven six five four three do another set of eight here it comes eight seven six five four three we go right back to walking now yeah hey guys upper body all i want you to do is reach straight up reach up reach up reach up reach up tuck that tummy back you want to be so strong in your middle and that's how those arms move with power raise high raise them high eight seven six five four three two walk walk walk come on power walk whoo hey guys try to tap out we're gonna add top out here give me four walks four three two now a tap out is simply touch that floor such that before jump in when you have those feet ready come on guys stretch out your legs stretch out stretch out stretch out eight seven six five four three walking again we walk here we go walk nice job we've gotta pick up the pace now that was strong your heart rate's raising but i want it to go higher and higher you're gonna burn a lot of calories now come on you're always burning a lot of calories when you're walking our way but this is the pace it's the speed you need to really get a great workout i love the speed go go come on double knees are coming guys open up your feet while you're walking just open up we're gonna go right into a double knee lift give me four counts here's four three ready double knee it's quick one two switch one two switch one two good you gotta go to the beat come on bring those hands toward the knee but now i want you to come across the body add your waistline go come on it's legs it's thighs it's back end it's way blind come on go one two good one two switch one two switch one two oh we're doing one more set and we're done one more set okay walk walk walk guys yeah two up and two back just walking here it comes one two hey one two good one two one two come on walk with us any time of the day or night it's the right time to walk two one two one two two just take two big steps two big steps back forward back one more time up one more time back and you're right here good power walk upper body reach the toe hey reach tight tummy everybody belly button toward the spine lock it in talk to the waistline talk to the abdominal muscles come on four more four three two arms are down power walk hey guys walk up two and then tap out two walk back two ready give me a few more counts four three ready two counts up one two tap out tap tap back up one two just tap tap tap walk one two tap one two walk you got it tap tap go one two tap one two back up two tap tap come on legs go legs oh talk to the leg one two come on we need our legs to be strong and healthy so they carry us through life come on how we get around gotta keep those muscles strong you're doing it today last time up guys tap tap back up tap you got it walk walk power walk pump arms oh and go sidestep's coming back four three ready step to the side go now open your arms and let's go wake up the house out together out together yeah these are single side steps we're gonna go to double side steps give me a few more singles four three two okay double dice go two and back over to good now open close open close yeah come on big giant step go giant steps yeah and go go go last time come on back you didn't walk yeah pump it up eight seven six five four three just a regular walk two up and back up one two yeah one two one two and two and two and two come on keep that good energy come on keep that fast pace [Music] oh a fitness walk is so healthy for your brain for your heart for your lungs for your muscles for your joints for every part of your body a brisk walk works stay right here guys walk yeah yeah yeah good open up those feet double knee lifts are coming [Music] four three two a double knee right here go one and two switch one and two good guys take those hands across the body now here it is across across bring it across and give it a little squeeze on those obliques come on waistline give it a squeeze come on wake up muscles waistline hips and thighs let's go come on you feel so much better with a good workout the day goes better you know that you have a better day when you work out especially when you're walking last time on this side and one more on the other side you're walking now guys walk pump it up eight seven six five four three two okay arms down walk oh we're heading toward the end oh we're going to the end easy i want a level heart rate off blow out that air wow you just did another mile nice guys you did it wow oh my it's time to walk i love it i love when it's time to walk come on everybody come hello feels so good you guys give me that good energy i love it we're gonna start right off with grapevines how about it if you don't know what a grapevine is you watch it and follow it when you're ready when you're ready just keep walking walk to the beach four more four three ready let's do it oh hey it's a grapevine now you know a grapevine is a double side step the same thing so you can choose to do it this way hey guys you keep going on a grapevine okay i want to show them a double side step it's the same it comes out on the same beat see yeah so you choose okay yeah little grapevine you get light on your feet you feel so good yeah good and back let's go one more set come on back walk in place walk walk walk walk yeah good pick up those feet kicks are coming give me four more walks so we just go four three ready here's a kick right here guys kick okay start the kicks keep them kind of moderate until we set our core make sure that core is locked in and stable so tummy tuck shoulder above hips shoulder blades pull back a little bit and you have oh my gosh the most perfect spinal alignment strong and tall okay kick strong bigger kicks reach for your feet reach reach reach reach reach reach eight seven six five four three and two back to walking i like to go back to walking nice and side step single side steps ready just step out to the side out together out together hey guys build more muscle in now sit stay low you got more thighs more back end and that works lower body better when you sit into it like a shortstop come on out together out together out together out together oh we're thinking about sports today a little baseball i love it out together out together out together [Applause] step out step out step out step up four more guys four three two back to walking yeah walk walk walk walk walk upper body all i wanna do is reach up and then stretch out guys to the mean ready all it is is up down out back yeah up down up down up down up down up down up down nice camilla you've got all that energy that's away that's the way to be yeah four three two and one yeah it's a good day to have all that energy nice grapevine coming back ready just the grapevine here goes hey guys we're gonna put a kickback to this not yet let's just fall into the basics first one two three together again same basics now let's add a kickback here out together out kick back out together out you got it oh a kickback is nice because it works hamstrings it's a little hamstring curl get the back of the leg involved good out together oh it's so good you've got to work the muscles in the front of the body and the muscles in the back work the body as a whole if you work the abs you got to work the low back keep it in balance good job and that's the way you have total fitness yeah and your best health most import is your best health i hope that's why you're walking today because you want good health for a lifetime the best way to make a commitment to an active life walking works that's all i have to say well that's not true you know i'll say more things you know i'll just keep talking while i'm walking yeah thank you honeywell camilla's listening how about the kids they don't listen anymore camilla she'll listen for me two up two back let's go one two back two wake up that house one two one two one two hey guys i wanna even go further we're gonna do four counts up in back not yet give me one more time with two one two one now let's go four guys four three two back up go four three two got it good go four three two and one back up go one two come on use the room four good if you've got if you don't have a lot of room at home don't worry stay where you are and just keep walking but if you've got the room i need you to move the furniture three four come up one two three four back up muscles in motion yeah it feels so good nice it's almost like a little gentle jog yeah and it really is it feels so good we are increasing the pace guys let's stay right here and grab the it's walk walk walk walk wow do i love it speed walking race walking fast walking let's go there you go heather we got it beat [Music] all right upper body just to reach just reach and reach and reach and reach eight seven six five four three arms to the front press to the front guys press to the front push push push eight more eight seven six five four three two drop those arms and go nice and knee lips are coming everybody single knee lift let's do it now knees knees yeah knees knees good touch the knees touch the knee open up your feet so you have better balance because i'm going to ask you to raise your arms high come on bring them up high come on go big movements come on come on lots of muscle going now heart rate's climbing eight seven six five four three two walk walk walk wow when you exercise you sleep better you feel better you have more energy everything works better when you exercise life is better walk walk walk kicks are coming here's four three tummy tuck now kick kick and kick set your core stabilize in the middle then you can get those legs moving strong wow you don't have power if you don't have a strong core movement starts at the core and power movements can't happen without a strong core so you're doing it come on legs go strong okay reach for the feet just for eight counts eight seven six five four three two one yeah great lines coming want to do grapevines again i love them but they're faster this time okay legs get ready ladies give me four more four three ready we're going now yeah there we go just a regular grapevine now nice one two three one two three one two three you got it okay one more we're gonna add the kickback to it now step cross step kick back yeah kick back oh we got it step cross step kick back feeling good yeah yeah nice nice one two three two three boy whatever you have to tackle today you will do it believe me you're gonna do it smartest choice to make before you have anything important get a workout in get a then go do that important thing it's going to turn out better believe me i tell my kids before the test you can take a little walk you'll feel better while you're in your test no doubt you feel more confident okay guys walk you know if you have an important meeting coming up arms reach you'll focus better you'll be more creative take a little walk don't dare sit there before a meeting take a walk and then go to your meeting i'm going to it's the medicine for life everything improves when you're a walker i'm 25-year testimony of that oh i wouldn't be without my walk no way [Music] yeah how sweet is that little clap yeah two more everybody that's it right there and yeah all right come on and yeah finish strong that's the way to be heather hang in there i want to open up the feet and do knee lifts from this position just a single knee lift coming up four three ready knee lift all you do is knee and knee okay come across the body guys one hand cross the body cross the body and knees knees make the arms even bigger stretch them out yeah come on go eight seven six five four three let's do double knee lift now go one two come on real big on the arms one two one two i want you to toss that tommy back every time you lift the knee come on we are toward the end of this walk hang on [Music] two two come on less than a minute hang on legs one two two more sets like this two another set yeah hey guys back it up four up four back i'm gonna hold hands ready go four three two back up here guys four three two i'd love to hold hands with my girlfriend honey yeah [Music] three four see how that just gave us all a bit of energy nice one two three four we're going one two three four and back two three last time up two three four back hey guys we're going to finish coming forward come up two come with me cause guess what that was another mile they just did it yeah yeah okay everybody you know after the workout you've got to cool down so this is your cool down walk i want you to allow your breathing to come back to normal your heart rate will come back down to where it was at the beginning of the workouts always in a safe workout you need to cool down so we're doing it right now nice and easy guys don't you love the cool down oh it means it means you're done that means you accomplished your workout it's so awesome easy walk okay walk up two guys just two pounds forward and back up one and two so we go one and two nice and easy good job oh my goodness i'm so glad you made time to work out i'm so glad you're gonna feel good the rest of your day or if you're ending your day with a workout that's a great time you know there's no wrong time to work out walking and workout early in the day middle of the day end of the day it's all the best time [Music] easy guys mini kicks coming up ready let's just kick right here guys easy little kicks we're bringing that heart rate down just relax you did it [Music] and it doesn't matter did you do a long workout how about a mini workout you still need your cool down i hope you know whatever fits your day i'm glad that you said i'm just gonna take a walk today and you thought of us that's awesome four and three two let's walk again guys easy walk okay very small side steps four three two step out this way it's easy easy teeny little ones love it oh yeah and sidesteps are like my go-to move for weddings [Laughter] you know if they make you dance just do a side step and pump them do that it's your go-to move yeah that's good and four and three and good job just keep walking walk very slow and easy four and three and two mini knee lifts guys mini ones that's it just lift and lift and lift and lift there's eight seven six and five four three two and we walk again walk easy [Music] two up and two back [Music] that's it already can you feel your breathing came back to normal yes heart rate came back down that's that's the way to safely end that workout two one and two last time one two okay an easy side step here easy [Music] out together out together nice okay guys stop those feet go ahead plant your feet turn your toes out just a bit not too much a little soft knee bend those knees just a bit how's the posture still maintaining that beautiful alignment tummy tuck shoulder blades retract a little wee bit shoulder above the hip and boy you have great posture all day long okay let's extend the arms out to the side bring them all the way up inhale exhale again big inhale and a big exhale this time we're going to go up halfway stop right there close those arms up you'll stretch across your back wow feels so good to be all done open up those arms with one above the head guys all right now just a bit all i'm doing is reaching alternate just a bit because we're going all the way down into the hip for a good stretch two more one and two hold and all the way down nice job turn to the side i want to stretch calf and low back really quick we'll just take a little the stress out of the lower part of the leg the lower part of the back all right from your hip flexors just a little bit of a bend hand on the thigh gives you some support if you need it and four three and two come on back i'm gonna turn the other side same thing plant your heel just a little wee bit of stress taken out of the lower legs and then when you bend from the hip flexor you take some stress away from the low back there you go hold four three two a little bit deeper drop in deeper you feel those hamstrings stretch very good just you just want to release that little bit of tightness very good come on back up to the center everybody shoulder roll real big take a little stress out of the upper back and neck that's it just a little motion and any of that stiffness goes away the body was designed for movement it doesn't want to be still so let it move and last one real big thanks everybody we'll see the next time we walk together thanks guys yeah good job okay great exercise for your chest your back all the muscles of the upper body let's do some modified push-ups and then we'll alternate those with a back exercise okay all you want to do is tighten up your core that's the number one thing we do is take the belly button back to the spine and you set that stable core give your glutes a little squeeze and you're in a perfect position your hands are right under your shoulders just lower down and push back lower down push back lower down push back even two or three oh my goodness it uses so much muscle of the upper body it gets the back of those arms trim and toned just do two more one more time don't even worry about counting you don't have to worry about how many you do the goal is simply to get the muscle to be tired and that's when you know it's going to change it gets slimmer and sleeker okay for our back we're on all fours all i want you to do first is raise your back leg now the opposite hand raise and hold very good bring that back down same thing opposite opposite hand hold tighten the tummy belly button goes toward the spine and you've got an engaged core [Music] very nice bring it back switch sides we're holding again [Music] bring it back switch sides hold good four three two bring that back let's go right into another set of modified push-ups lower down push back lower down push back lower down push back lower down push back hang in there just a few more push lower push lower push lower one more time one more time push it back very good come on up to all fours opposite hand opposite legs switch side opposite hand opposite leg [Music] and back to all four that's it you did it chest and back you did it you

Channel: Walk at Home

Views: 13,725,555

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Id: wwn3YJyOzdY

Length: 37min 37sec (2257 seconds)

Published: Mon Jul 13 2020