00:00are you ready to walk yeah i'm ready to
00:03oh let's walk everybody here we go
00:07all right now always a quick
00:09four basic step review that gets our
00:12body warm and then we'll be ready to
00:14take off you know you're a pro by now i
00:17know you know the moves
00:19our traditional warm-up here it is walk
00:22walk walk walk walk walk walk so again i
00:25need that second to give me that pace
00:27music is created and engineered for the
00:31the beat to be the miles per hour
00:34walk walk walk walk walk walk walk walk
00:37walk just give me four more here's four
00:40here's three here's two side step
00:44so you know again the speed is the most
00:46important thing it's really not the
00:49i want you to keep moving
00:51at the beat at the speed that i
00:54keep the movements going
00:56so anytime one of the movements maybe
00:58get a little challenging or a little
00:59confusing remember that walking to the
01:02is the secret to this whole program it's
01:08out together out together out together
01:10out together here's four here's three
01:13here's two we're back to walking now we
01:16good kicks are coming up guys
01:20two just an easy kick just easy getting
01:24getting muscles warm
01:26body temperatures going up
01:29you'll feel really good in the full
01:31range of motion all the joints feel good
01:33when you just give it a little movement
01:35it gets a little lubrication in there i
01:36call it juice in the joints
01:38and it feels good when you're moving
01:43four and three and two back to walks
01:48always go back to a walk anytime if it
01:52gets a little fast for you just go back
01:57knee lifts are coming
01:59ready knees up right here guys knees up
02:02and knees up knees up knees up remember
02:05long and tall we want to think of from
02:07the hip up to the shoulder
02:12belly button toward the spine draw back
02:15that deep muscle layer if you tuck it
02:17back you've got it you've got a strong
02:23two more walk walk walk walk okay so
02:26those are your four easy steps now we
02:28start moving around a little here we go
02:31all right two up and two back here it
02:32comes so walk forward for two back up
02:35two steps here's one here's two back up
02:41when we can move the body around in all
02:45all the muscles get involved
02:48so a traditional walk doesn't use those
02:52and that's what i love about our program
02:54we can do total body walking all the
02:56muscles are involved all the many
02:58directions it's so strong
03:06okay everybody's walking right here just
03:08pick up those feet now pick up feet
03:12five and six okay side steps again guys
03:15so step out and again you make it just a
03:17little bit wider there you go
03:20and we're gonna wake up up her body just
03:23reach every time you step out that's it
03:28reach wake up those arms wake up the
03:32tuck that tummy back you'll have it nice
03:36for all the moves coming up
03:41walk walk walk walk and walk walk walk
03:48four and three and two just touch the
03:51floor tap and tap good you sit down in a
03:53little bit lower just get the feet
04:03three back to walks walks walks walks
04:05nice hey guys mini squats and then we'll
04:08get some arm work into it
04:11all you do is this you just sit down
04:13into it and pop up that's it kind of sit
04:15and pop up that's it
04:17now hey guys a little lateral motion
04:21just allow the arms to follow
04:32yeah just two more times there's one
04:34here's two we walk always back to
04:36walking good okay a few minutes of a
04:39slow beat that was the warm-up walk now
04:42we really start to get to the heart rate
04:44build that heart rate up where we need
04:46it so we're sure we're going to get all
04:48the benefits from cardio exercise
04:50aerobic exercise but listen when we can
04:52get that heart rate up that's when we
04:53can really burn those calories here they
04:57walk walk walk you got it there it is
04:59that's the beat all right come on put
05:03i love to turn around and see those
05:07there's a lot of beautiful people
05:10walk walk walk walk walk walk walk walk
05:14hey guys double side steps are coming up
05:16give me four three two a double side
05:19step step out two times come back this
05:22way two times good we'll open up those
05:26here comes open and close open close
05:32all muscles in motion go
05:35i love the lateral movement we don't do
05:37it all the time so those muscles
05:43out together out together out together
05:49one more set all the way over
05:51come on back now walk walk walk walk
05:53walk raise arms raise them high raise
06:04arms are down power walk power walk good
06:07knee lifts are coming guys four and
06:09three and two now lift the knee let's
06:11get it working first
06:16the trunk is tight and strong so i want
06:19your alignment even straight up remember
06:21don't tip back stay long and tall
06:26call in your rotator muscles
06:29isn't that something all you have to do
06:31is change directions with your hands
06:34and you can get your waistline in it
06:36that's amazing oblique muscles rotators
06:40four more here's four three two walk
06:43walk walk walk you got it walk nice job
06:48pump the arms just a bit
06:54open up feet kickbacks are coming
06:59two now remember hamstring curl so when
07:03i call it a kickback
07:05kick behind you good if we sit in a
07:07little bit lower you feel thigh
07:09engagement just a bit
07:12very nice here we go good kick back kick
07:16back kick back kick back kick back kick
07:19back it's all legs just go eight more
07:26walk walk walk walk you feel that heart
07:29it only takes a few minutes to get heart
07:31rate where you need it to be to be sure
07:33you get a healthier heart a stronger
07:35heart your lungs feel better
07:41there's so many benefits to fitness
07:43walking you're doing it
07:45good upper body ready all we do is lift
07:47up lift up lift up lift up lift up
07:53full extension reach reach reach eight
08:02two arms are down power walk nice
08:05kicks are coming guys
08:07four and three and two tight tummy
08:10before you kick kick and kick i think
08:12before my leg flies i tuck my tummy way
08:16belly button to the spine
08:19nice and long trunk all right now guys
08:22reach for your feet every time a foot
08:23comes up reach and reach come on real
08:27real strong give it a little tummy tuck
08:29every time you kick tuck tuck
08:48it's so funny i turn around they're
08:53three two counts up and back here we go
08:55it's one and two and one and two hey we
08:58won't come up with that little clap
09:06and two come on it feels good to move
09:07around put those muscles in motion
09:14two it's such a good brisk pace
09:20last time up and back one and two back
09:24good stay right here power walk
09:26open up feet kickbacks coming again
09:29four more here's four three
09:32kick back now let's go kick back kick
09:34back and reach out straight ahead
09:38and give me a few more and then we'll
09:41two more pull back now here we go pull
09:43back pull back pull back pull back
09:51two walk walk walk walk always a walk
09:54nice four three hey guys start with a
09:57simple uh side step then we'll go to
09:58skaters four more counters four three
10:02two so the side step get the feet
10:05you got it just a few more
10:07all right now so a skater is simply tap
10:10behind here it comes
10:11step tap and look what happened
10:13naturally my arms came around to balance
10:16so i'm working on a little balance and
10:18coordination but that rotation
10:22tuck your tummy back
10:24give your waistline a workout go come on
10:27step tap step tap step tap
10:35three walk walk walk walk you got it
10:38yeah oh yeah nice job everybody nice job
10:43and four three single knee lift all you
10:46do is lift one then the other these are
10:50you know what that means double comes up
10:53open up your feet a little wider you're
10:54gonna need the balance
10:56touch your hip touch your hip
10:59here's four here's three here's two
11:01doubles here now double here we go
11:04there you go on the side come on boom
11:06get all the muscles involved go
11:08i want you to tuck your tummy back and
11:10get the arms a little higher now higher
11:14come on let's go one
11:16two one two come on work today work hard
11:19i'm so glad you made the time
11:25and two walk walk walk walk
11:29upper body reach reach reach reach eight
11:36five four three we're gonna change the
11:38arms push to the front
11:40push push push push push push
11:48two walk what you got it guys
11:51step tap two forward two back
11:54you've got a camilla camilla
11:58three ready and give me beat guys i
12:01still need the beat four three two i got
12:04it now let's go it's step tap step tap
12:12step tap step tap step tap step tap
12:16you got it just get those feet walking
12:20if anything feels a little bit you know
12:22uncomfortable don't you worry about that
12:33i couldn't even stop myself yeah
12:45 off you've got it nice nice nice
12:50kickbacks four three two lift the heel
12:53here it comes lift up lift up throw the
12:57that's the time that i think about being
13:01there we go here's four here's three get
13:03ready to pull down now it comes now four
13:05three two keep going eight more
13:10five four three two walk walk walk walk
13:13your walk and walk walk walk you gotta
13:16walk yeah kicks ready kicks right here
13:18we kick and kick real strong tight tummy
13:24when you reach for your feet you get all
13:25those muscles involved there it is
13:28wendy nice and tight nice nice nice suze
13:33big powerful kicks because when we're
13:35tight here the legs move with power the
13:37arms move with power
13:39just easy basic movements can use a lot
13:42it's fitness walking for your total body
13:46back to walking guys
13:50and a pump the arms power walk
13:56side steps and skaters coming back
13:58ready side step here just start out with
14:00a basic get your feet working first
14:03out together out together
14:05four more four three turn it into a
14:12skater and here's the rotation
14:14carrie do you feel that
14:18exactly waistline just takes over
14:21those rotator muscles just go because
14:24the foot changed position that's all
14:26that happened and now you've got all
14:28those new muscles working
14:32two more walk walk walk walk walk wow
14:34that's a fat you gotta be fast on your
14:38pick up those feet feet walk walk walk
14:40walk all right a little change to the
14:42beat walk walk walk you got it that pace
14:50all right now we're gonna take the arms
14:52up we're gonna take them out we're gonna
14:54take them down and then out again so
14:56it's a whole pattern you can watch it at
14:58home join us when you're ready
15:00upper body four three right now guys to
15:03the feet like this you go up
15:05out down now back out now come on up
15:09down and out that's it go up and out and
15:12down and out good up
15:15out good down and out
15:17straight up there you go
15:19and out here it's up and out and down
15:22and out here's up and out and down and
15:27up and out down and out last time last
15:31power one powerball power yeah
15:34good you have to think a little bit huh
15:43hang on guys keep a good power walk
15:46five knee lifts are coming back ready
15:48knees up right here knees up knees up
15:52bring it around those are singles
15:54four more singles four three back to
15:57doubles here come two one and two other
16:00side one two and one two come on all
16:03right now come across your body
16:06we're going even farther we're going to
16:14i love that i have them all thinking
16:16oh give me one more set for twos
16:19okay guys let's do four on this side
16:21four three two move to the other side
16:24here's four three two other side let's
16:29two and switch four three one more set
16:33that's all come on four three make it
16:43nice everybody two up two back ready
16:48and back two let's go one and two
17:00nice we're gonna add a double sided step
17:03i'll tell you when not yet
17:07one more time up and back
17:10okay now add double side steps so go out
17:12together out together get ready to go
17:15back up up nice back double side good
17:19out together out together out together
17:21here we go up one two good
17:25double side step you got it out together
17:27out together up for two back for two
17:34moving around all the directions
17:37i love it it's so good for the body
17:39good for your coordination good for your
17:43back two last time over
17:46and back walk walk walk you got it keep
17:48that energy high come on it's a good
17:50strong beat pick up those feet higher
17:52pump those arms we're going hey how
17:55about three walks and a tap so give me a
17:57few seconds and keep my beat and i'll
18:02here it goes it's one two three tap one
18:05two three tap one two three tap one two
18:09three tap now i'm gonna start that move
18:13one two three let's move guys
18:16and tap one two three and tap come on
18:19one two three and tap one two three and
18:25two three and tap come on shoes
18:27can't miss those shoes
18:33we hope you like them too
18:36we were so happy to see our bright shoes
18:38when we walked in today
18:40one two three tap one two three tap one
18:44two three tap walk walk walk walk walk
18:46just right here there you go because
18:48walking shoes are the key to life just
18:50push those arms push
18:52you know why because fitness walking
18:55will carry you through a lifetime of
18:59don't you be without your fitness
19:01walking shoes ever okay
19:04push and push push push come on push
19:09tight tummy and really extend those arms
19:11four more counts here's four
19:13three two walk walk again okay guys side
19:17steps and then we're gonna put a little
19:20i'll guide you through it
19:22four and three and two just step out
19:25this way out together out together get
19:27the feet working first so skaters were a
19:29way to put the toe behind it and then
19:31you have some rotation this time it's
19:35i'll guide you through guys give me a
19:39two now heels to the front so you step
19:41heel step heel step heel it's the same
19:44principle it throws you off a little wee
19:46bit because it asks your balance to come
19:50your coordination to come in
19:52and so what happens is you rotate at the
19:54trunk your arms kind of follow
19:57and now you have a lot more muscle going
20:05step heel step heel step heel step heel
20:11walk walk walk good good good
20:13nice nice nice now pick up those feet
20:16hey guys we're gonna move around a
20:17little two up and two back and then
20:19we're taking those corners
20:21yeah nick i'm coming back to that corner
20:28ready two up like this one and two back
20:31up all right now off to this corner go
20:33one and two back up one two other corner
20:36let's go one and two back up we're going
20:39one and two good back and two you got it
20:45other corner here we go one and two go
20:47ahead add your claps i know
20:49one and two and back and two other
20:52corner one and two and one corner corner
20:55all corners one and two
20:57all corners here we go one and two and
21:00one and two one and two
21:03last time corner one and two you go one
21:07stay right here guys nice
21:09wow come on power walk
21:11arms push to the front here we go push
21:14and push and push and push
21:16come on every minute you keep fitness
21:19walking you build endurance into the
21:23your heart gets stronger your bones get
21:25stronger your muscles get stronger
21:29come on hang in there in this third
21:34four more counts here's four here's
21:36three here's two walking again nice walk
21:39walk we got it it's the pace and the
21:46hey guys how about a little cha-cha
21:51the the actual move is you step two
21:53times and run for three it's watch it
21:59three all right like this guys it's all
22:01you gonna step step one two three step
22:03step one two three step step one two
22:11step step one two three cha cha one two
22:19one two three here's four
22:24two little run walk walk walk walk there
22:26you go walk walk nice
22:30now all we need next kicks
22:32four more counts here's four and three
22:35and two now just kicks
22:36all i need you to do guys before that
22:38leg raises you think about
22:42belly button toward the spine flatten it
22:45reach for your feet reach for your feet
22:49it looks like an easy move but i will
22:50tell you it's strong it's all the
22:53muscles of the body you can see it wendy
22:55suzy goes strong honey carry go strong
22:59big kick power kicks marvin big power
23:03i love it every muscle of the body nikki
23:06tighten up the tummy camilla
23:11see nick i your neighbor is so smart
23:13your neighbor yeah that's why i'm
23:14standing there maxine nice honey
23:16beautiful alignment too beautiful
23:17alignment it's total body walking
23:26walk walk walk you got it
23:28two up two back in corners
23:32ready two up right here here's one
23:34there's two one and two corner are one
23:38and two the other corner go
23:47and two come on move around the room
23:55move the furniture at home
23:58cause we're coming over
24:00wouldn't that be fun if we got to go
24:02everywhere all our walkers are
24:06and two maybe we need to do a little
24:08tour everybody one and two
24:13one more time all the way around here we
24:16corner and the corner
24:20middle middle middle here goes middle
24:24walk walk walk pick up feet
24:29open up feet let's celebrate is right
24:35kickbacks are coming give me four give
24:37me three give me two give me one here it
24:39goes kick back kick back kick back kick
24:42back and all the way to heaven hands
24:44all the way reach all the way through
24:47those fingertips a big extension come on
24:51four more here's four here's three
24:54pull down arms here we go pull
25:02four three two walk walk walk walk
25:05grapevine coming up all right
25:07four walks four three
25:10two great vine right now grapevine here
25:12it comes one two three
25:14one two three step cross step
25:18step cross behind step cross behind
25:24get up light on the feet light on the
25:39four got it nice everybody
25:42come on throw those hands
25:49five four three push arms to the front
25:56four three arms down power walk power
26:01tap out everybody four three
26:04two just touch the floor you tap it and
26:06tap it and tap all right hey guys start
26:09that turn all you do is turn
26:11turn tap you kind of push off a little
26:14all right now here comes the arms all
26:16you do is reach opposite hand
26:18go and go and go come on and go nice
26:21maxine there you are doll push off with
26:24the leg push up go come on all the way
26:26big extension camilla
26:29when all these muscles are asked to move
26:31fast you are getting in the best shape
26:35that is so awesome go carry big punch
26:38that away you go honey
26:39that's the way to work out
26:48four three two walk walk walk you did it
26:51nice oh yeah that's the way
26:55tight tummy mini squats are coming guys
26:58four and three and two here's a mini
27:00squat you bend papa bend papa ben papa
27:06okay arms are coming to a front and then
27:09a lateral watch me first and then join
27:12we're going up and out
27:18up and out here's up here's out here's
27:21up here's out arms there you go
27:24front raise lateral raise front lateral
27:34one walk walk walk walk we're always
27:37always walking that's what i love
27:40raise them up high guys
27:42reach all the way through the fingertips
27:46keep those feet walking strong
27:50five four three two walk walk walk side
27:56ready side step right here here we go
27:58out together out together
28:00heels to the front coming up
28:02nice i love that energy you still got
28:05that good energy guys
28:07good now here come the heel everybody
28:09heel down heel down heel down heel down
28:12heel down heel down heel heel heel a
28:16little rotation arms come around
28:21arms come around they give you balance
28:23but they also help that
28:25waistline get in there come on
28:28we really do you know what
28:31listen one of the most important things
28:32we do for our good health
28:35is keep our waistline trim
28:38listen that's the dangerous area when
28:40you're gaining weight and there's extra
28:42weight in the middle
28:43that's the stuff that can get our health
28:45really out of control four
28:48two walk walk walk belly fat complicates
28:52oh i hate to say it like that
28:55it sounds so serious but you know it
28:57if we can just reduce a little bit into
29:00the waste your health can improve
29:03burning a lot of calories does it
29:06sculpting using strength it does it
29:09we're doing it all today
29:13walk everybody to the beat it's a fast
29:14pace pace pace pace pace it's walk walk
29:20knee lifts four and three and two knee
29:23lifts to end like this knees up knees up
29:25just stay tall stay tall
29:31two walk walk walk nice nice job
29:36ready just the heels like this heel down
29:39heel down heel down heel down heel down
29:42heel down that's it you got to get that
29:44breathing back to normal
29:47four and three and two walk walk walk
29:52nice easy guys four and three
29:56little we side steps not real big
30:00breathing has to come back to normal
30:03heart rate comes back to where it was
30:06in the beginning so that's called a
30:10that's your goal is to recover quick fit
30:12people do recover quick
30:15if you're a beginner don't worry it's
30:17going to happen to you your heart rate
30:19is going to come down quick your
30:20breathing comes back to normal at the
30:22end of the workouts as you get more fit
30:24don't you worry be patient with yourself
30:28all you got to do is keep showing up
30:30believe me that's what we did
30:32and that's how you get to the point
30:33where you feel strong and you can get
30:35through workouts don't ever get
30:41that you challenge your body i promise
30:43you it brings you back health results
30:47that are so precious
30:49your health is everything it's
30:52easy walk four little kicks guys ready
30:55just kick right here we kick and kick
30:58and kick and kick here's eight and seven
31:02and six and five four and three and two
31:06easy walk right here easy
31:08good heart rate back down