2 Mile Walk | Walk With A Doc (Walk at Home)

eighty percent of cardiac disease is

preventable if we just go for a walk

hello how are you i'm fine so i said how

about it if my family goes to the park

would you be interested in joining us so

we'll see you tomorrow at the walk oh

yes

[Music]

hello walking family i'm dr g and i'm so

excited you guys joined me and this

beautiful crew here today

this warm-up is designed to teach you

the four core moves of this workout and

if you can do these you can do anything

okay but always remember you can come

back to walking in place

you can't do it wrong

the first move we're gonna start out

with is side steps you're going out

together out together this way in four

three

two

one

out together out together nice and easy

it's just a stroll in the park my

friends for now

okay

we're gonna get moving today but most

importantly we're gonna have some fun

very nice

so we've got a pretty cool crew here

we've got some doctors in the house

we've got some patience representing

and we've got a crew of people that are

teaching us that movement is the way to

go

let's go back to walking

walk walk walk good just pick up that

beat under your feet and that's what you

can always listen for and come back to

that's the secret sauce of this workout

because it helps us to keep moving keep

that heart pumping

next move we're going to go to

is the knee lifts you're going to be

lifting that knee up to about hip height

and i'll show you guys in a sideways

view so you can see it in four

three

two

one

lift good lift

lift very nice so these knee lifts are

like a little tummy tuck

you'll see these a lot throughout the

rest of the workout

good lift

lift very nice

back to walking and four

three

two

one

walk walk walk all right you guys

starting to hear that beat starting to

pick it up feel good whoo can i get some

excitement here

i love it next move is kicks this leg in

four

three

two

one

kick

kick

good

so

take it easy here all right we're just

warming up the tops of our legs

very nice

back to walking four

three

two

one good walk i'm going to show you a

little bit of arms here it's at the slow

beat

up and down good

warming up our shoulders

nice up and down

now just drop the hands back to side

steps out together out together

i'm gonna roll out my shoulders you can

join me you guys that feels good too

good

roll them out

back to walking in four

three

two

one

walk walk walk

all right guys spoiler alert our first

fast walk is coming up here okay now i

want you to listen for that beat change

you can't do it wrong remember

so when we hear that beat change you're

gonna pick it up under your feet okay

good good pick it up

nice keep walking

so glad you guys are here today

[Music]

now you remember those side steps we

just learned

we're gonna go into those out together

out together but at a faster pace okay

starting on this leg

we'll go there walk walk walk in four

three

two

one

out together out together good

very nice so already that heart's

pumping a little bit more that's normal

if you feel that

we're gonna do something fun we're gonna

double up in four three two

one this side out together out together

good

nice

starting to really warm up the tops of

the legs you should feel those muscles

working

in four

three

two we walk nice

find your spot again

you guys are doing awesome

walk walk walk

next step we're going to knees

this leg four three

two

one good lift

lift now maybe that knee comes just a

little bit higher this time you really

start to engage that low belly

and if you want now that we've set our

feet

let's add some arms

two

one now good

so i'm starting to get into the oblique

muscles right

get those abdominals working

reach good reach reach very good let's

walk four three

two

one

walk walk walk very good

you guys feel that in your belly already

we're not gonna do any crunches today on

the ground sorry

let's go into our kicks two one to side

leg nice leg kicks here

very good

so when we set our feet that allows us

to be confident and stable then we start

to add some arms so let's do that again

arms here

nice little twist

throws us off balance just a little bit

so you can always come back to walking

if you need to let's do that four

three two

one and walk walk walk

guys i'm already starting to sweat

oh my gosh oh yeah

these are the best these workouts are so

fun and i know you love them at home

side steps four three

two one let's go out together out

together

nice get a little bit deeper

i love to see you guys taking up space

very nice

double side steps in four

three

two

one now out together out together good

maybe you take even longer strides here

nice keep going come on team

in four

three

two one let's walk

whoa that's the second song down oh my

gosh

i'm so proud of you for showing up today

by the way you at home we're talking to

you

so come along with us pick up that next

beat

walk walk walk very good

i'm going to introduce you to a new move

all right it's called kickbacks

and it's going to help a little

something we call the booty all right

it's going to be like a hamstring curl

you're going to take your heel up to

your seat

feet wide

this leg four three

two

one

kick back good

very nice

so you feel how that heel comes up it's

kind of like a biceps curl right but

it's just for your legs

let's keep going with those

very good

kick back kick back

we've got a cardiologist here do you

feel your heart working it feels so good

yes i love it

back to walking in four three

two

one walk walk walk very good

oh i love that beat

this is too fun you guys i hope you're

having fun with us at home

nice

knees in four

three

two

one yes knee good

that transition this song is kind of fun

so we're gonna go into a little standing

crunch i hope your abs are ready in four

three

two

one and crunch yes

good see how my tall spine here

right i'm just lifting those knees

four

three

two let's walk

now we're gonna add some arms to our

kicks this next time

so i hope you guys are ready a little

combo move

in four

three

two

kicks forward nice

yes

maybe i'm gonna reach here

come on let's have some fun with this

you guys

ready to do some opposite arms

let's go twist it twist yeah

if you want a little pep in your step go

ahead if you don't that's okay

you can't do this wrong

let's go to back to walking and walk it

out

one two one two very nice

pick it up

let's have some fun

legs wide we're going to kickbacks this

leg kick good kick heels to the seat

i'm going to take my arms up and do some

lat pull downs here get into my back

muscles because it's fun

i hope you guys can feel these combo

moves right

makes your heart rate go up a little bit

sweat a little bit more

and that's why you came today right

good pull downs pull downs

back to walking in four three

two one let's walk yes

team

yes am i wrong am i wrong it's just so

good

it's just so fun like what a crew here

all right you guys top speed work out

here coming up

hello

hello fastbeat

so let's make some room spread back a

little bit

we're gonna go up four and back four

i'll take you with me i'll count you

down

if you want to take it for a little

up pour back for boost you can or just

walk it out

whatever you need okay

ready

in four

three

two one we go one two three

four

back

two

three four good

two three four and back two three four

let's walk walk walk walk good come back

to your spot usually when i do this at

home i have to put aside a lot of

furniture and children so if you're

doing that at home

you've come to the right place

good

walk walk walk very nice let's take some

arms

pick it up

side steps four three two

one this way

nice

have some fun with it

get a little bit deeper

yes get a little bit deeper come on you

got this

i'm going to add a skater now with my

side step so out skater

you can just do an out tap or an out

skate or whatever feels right

very good

back to walking four three

two

one walk walk walk

i'm just gonna press away here it's like

a chest press okay engage the front of

the body

drop the arms let's go into some knees

this leg lift lift good

i'm gonna do a little standing crunch

just a nice little d lift good

let's double up one two yes one two good

one

two

this really starts to whittle that

middle

good

back to walking

feeling good team

love it

we're going to kick this leg four three

two

one

kick kick yes

reach forward again

i know it's a fast beat but i know you

can do this right i know you can do this

at home

you showed up today that's half the

battle

let's twist good

[Music]

get into those oblique muscles

twist twist good

back to walking four

three

two one let's walk

yes i love it

let's just add some arms as we finish

out that song

up and out

up and out

so proud of you guys

those top speed songs are no joke you

guys are killing it

yes let's walk walk walk walk so catch

that new beat okay

catch it under your feet

you're doing awesome

first up we're gonna go into our knees

again you know the move okay don't worry

you can't do it wrong

we're gonna get into our back muscles

with this one too though okay ready

knee lifts in four

three

two

one this leg lift lift good

i'm gonna reach up

and add some pull downs here

you guys feel that in your back muscles

right like along the sides here those

lats

feels good

lift pull down nice

tuck that low belly in though don't

forget about the core

very good

back to walking four

three

two one let's walk

walk walk walk

new move for you okay tap outs

it's literally how it sounds

so don't worry

in four three two one let's tap

tap tap tap tap tap tap tap good

so you feel how your hips are facing

forward here

we're gonna turn a little bit if that

feels good to you just add the pivot

good

turn

turn

turn

you guys look amazing in here i love it

turn

turn good back to walking four

three

two one let's walk

we'll feel that beat chain feel it

listen

how fun is that

it's like we're building the building

the suspension here

let's go to kicks in four

three

two

one

kick yes

have some fun

arms if that feels good

four three

two one let's walk walk walk walk very

good

pick it up

all right now you remember those tap

outs if you want to do the turn with the

hips come along four three

two one let's go tap tap tap

good

i'm gonna add a little turn here

some people on my team might be tapping

we're all doing it the right way

let's add an arm boom

[Music]

good

turning and punching out there

bring that attitude i love it

four three two

one let's walk

team one mile oh yeah

one mile down yes

amazing i can't believe how fast that

went

see that's the thing that's the beauty

of this workout

one mile in and it's like we just showed

up

a little bit harder than that but feels

good right

all right let's make some room again

we're gonna do that up four back four

catch your breath

i know i need to we're not perfect right

so if you want to boost it on this upper

back pour come along with us

keep breathing

walk walk walk in four three

two one let's go up two three

four

five two three

four i'm gonna boost it

three

four and back

two

three four let's do it again yes

three four good job

two three

four

up two come on three four and back two

three four walk it out boom you did it

power walk

you guys are doing great nedra how you

feeling back there

love it she's happy we're happy let's go

into some kicks this leg kick

kick

add the twist

start to notice how when you stabilize

even at these fast beats

you really engage that belly good twist

twist

keep going doing great

[Music]

kick and twist

[Music]

in four three two let's walk walk walk

walk

keep going everybody

i know it's hard on these top speeds but

you can do this knee lifts four three

two one

lift lift good

tuck in the low belly lift it up use

those abs to raise it good

okay now you can add the standing crunch

very good i saw kristin helping me with

that thank you

she's getting into the abs here

way to go team we're going to double up

very soon keep crunching

in four three

two one isolate one two yes one two good

really isolate that core there okay

this is where you see results back to

walking in four three

two one walk it out

good

raise it up raise it up if that feels

right to you

doing awesome

side steps four three two one this leg

out together out together good

way to go team

out together out together

we're gonna go to doubles in three

two one

one

two good

i'm gonna open and close at the chest

and back here

because it feels good right

adds a lot of those results four

three

two one let's walk

all right you guys heard the beat change

got a little slower right

that's for a reason just a little bit

slower

to help us catch our breath but just

fast enough to keep that heart pumping

that's the goal

we're gonna learn a new move it's called

a mini squat okay it's just like it

sounds you sit and pop up sit and pop up

take those hips feet a little bit wider

than the hips and four three two

one we go sit pop up sit pop up good

this first one i know you want to get

into it and like really punch it out

we'll get there

we'll get there if you want just sit and

pop up

very good

now you can do it sit punch sit punch

good

we always set those feet first

then we add the arms

key to success

back to walking four

three

two one let's walk

very good

see you're getting these miles in

in this amazing crew

that simple let's go to kickbacks this

leg kick kick good

bring those heels up to your seat

and this time we're gonna add a little

bit of a row

in four three

two

one let's go row good

pulling those arms back

get in between those shoulder blades

squeeze them together

doing great

back to walking four

three

two one let's walk

have the arms here

that feels right to you

reach

reach reach

go ahead and drop those arms we're going

into kicks y'all kick

kick

very good

notice when we add these forward

movement of the arms

we're not reaching forward with that

chest

tall spine engage that low belly come on

you got this

keep reaching

if you want to go into twist go ahead

whatever feels right on that core and

three

two one let's walk

[Music]

this one's fun

this workout is so great right there's a

lot of core in this one

let's go to mini squats in four three

two

one

good so i like this one because it

really makes my obliques kind of go on

fire

in a good way in a good way right

anybody feel that when we start to reach

overhead

good

and walk in four three two

one

walk

very good everybody

proud of you proud of you proud of you

proud of you all right

we are rounding the corner

to two miles all right we are gonna get

there

but first

let's listen to this beautiful song

called afternoon sunshine i mean how

nice is that

this makes you smile just like this

workout right walk walk walk

now you guys remember the tap outs

right

take it single leg in four

three

two

one tap tap now maybe sink a little bit

lower now right now that the music is a

little bit slower

we can get a little bit deeper right

very good

let's do a double tap one

two good one

two

one two you can keep the hands on the

hips here

tap tap tap tap let's walk in four three

two

one and

walk

very nice

next up

we're gonna do a lot of knee lifts okay

i'm just telling you ahead of time

in four three

two

one this leg lift

lift very good

add that crunch

so fun you guys i'm so proud of you

let's go to double ups two

one and one

two isolate again

one two

one

two nice

keep it going

now who wants to do four with me

let's go one two three

four one you feel how that really

engages that standing leg one two three

four walking four three

two one let's go walk walk walk

i'm so proud of you guys

doing great doing great

let's go back to tap outs

in four

three

two

one this leg tap good tap

nice so i'm gonna start to move that

little lunge here

with the pivot

who wants to punch it out with me in

four three in like a very nice way let's

go punch it out good

very good

get into those chest muscles the back

muscles

not to mention the heart muscle am i

right oh yeah oh yeah

let's walk

walk walk walk

told you we would have some fun today

let's hear it from the crew

they're proud of you and so am i

let's go into some side steps this leg

out together out together good

if you want to add a skater go ahead

skater skater good

back to walking in four three

two

one

walk walk walk

yes walking family yes

you showed up you showed up today

it's amazing

all right we've got a little bit of a

change and beat again right it's

starting to slow down

this is our last song before our

cooldown already can you believe it

yes

very good let's go up two back to one

two

back

too good it's kind of like a stroll

right this feels nice

up

two

back

two let's walk four

three

two

one

walk walk

way to go

everybody you know this is my like

number one prescription for people it's

moving

and you're doing it i'm really proud of

you let's go into some side steps this

side out together so i like this one

because i start to use the inner thigh

little forward tap

flex that foot you're doing great

and i like to stay in this one a little

bit longer so keep going

out together out together or out tap

forward

good

start to feel the outside of your legs

stretch too right that it band

let's walk in four

three

two

one

very good

see we're all not perfect we all sweat

and i think that sweating is actually

perfection i think you guys are crushing

it who's sweating

raise the arms show us what you got

sidesteps out together good

means we're working super hard today all

right and i'm proud of you we're gonna

double up this leg

in four

three

two

one come on get low

i like to do maybe a little bit a little

hop

that feels fun

because we can

good job you guys

in four

three

two

one let's walk walk walk walk

next up we're going to knee lifts

this time i want you to bring a little

core rotation into it cinch up that

middle put a bow on it and three

two

one knee lifts

so i'm gonna pull from the ceiling pull

down to the outside of the hip

it's like doing a a bicycle crunch but

standing up and getting her walking good

double up

one two cinch it one

two nice one

two

one

two way to go team

one you guys look awesome in four

three

two

one let's walk

[Music]

wanna do some kicks with me dr david oh

yeah and trudy right here

it's our last move here going into kicks

in four

three

two

one this leg kick it out kick it out yes

very good

yeah all right kick your way all through

the end of this song you're doing great

in four

three

two one let's walk walk walk walk

it's the last song it's the cooldown

yes you guys did it

we made it to our cool down

we're just gonna take it easy on this

one right

the cooldown is so key right the

cooldown is what helps us solidify what

we did in this workout and let our

parties start to reap the benefits of it

of all that hard work you did today

sidesteps four

three

two

one we go out together out together good

take it easy here

you can even roll the shoulders a little

bit that feels good

back to walking and three

two

one

in this workout you learned about

balance

you learned about keeping stable on one

foot and getting into your core you

learned about getting your heart pumping

and your lungs working

and you did that all in a 30 minute

workout that's amazing

kicks

kick

kick

so we call packing a punch you guys

all it takes is taking a little bit of

time out of your day

to really really treat yourself

i'm proud of you

in four

three

two

one let's walk

who had fun here

a little bit

way to go team

last move we're going into our mini

squats wide stance four

three

two

one and sit pop up sit pop up good we

don't even need to go deep

heavy heels light toes protect those

knees

good

start to slow down

[Music]

very good now

take those feet a little bit closer

together

hands come to the thighs

we're gonna do some cat cow stretches

here so i'll turn sideways lift your

head up tailbone high inhale

and exhale round that back oh that

should feel nice good inhale head up

tailbone high

we did a lot of work in our chest and

back rounded out

way to go

slowly roll up step one foot forward

and sink back

planting that back foot lunging into the

front leg again

toes forward

nice and easy on that front foot

good and now sink back

toes to the nose

you don't have to go super far down

we're just stretching on the backs of

your legs those hamstring muscles okay

good let's switch legs

other foot plants forward very good

we're gonna do the lunge get into those

front those so ass muscles the hip

flexors good

[Music]

sink back

okay nice and deep

protecting that knee very good

come on up

i'm going to give some high fives you

did two miles two miles

i'm so proud of you guys i'm so proud of

all of you two miles you did it thanks

for joining us and come back next time

way to go everybody

i knew something had to change

on my end to stay healthy

i go anywhere between 9 to 12 hours all

sitting at the desk you may be working a

lot but you're at the desk sitting how

far do you think you could walk before

you had to stop the number one problem i

see my patients face as a cardiologist

is a sedentary lifestyle

i was frustrated at my ineffectiveness

to create change in my patience hello

how are you i'm fine so i said how about

it if my family goes to the park would

you be interested in joining us so we'll

see you tomorrow at the walk oh yes the

response was phenomenal i wanted to talk

about how

easy taking care of ourselves can be

there's no better way that you can show

a patient that you care about them than

by

going the extra mile with them

there's no weight in the office there's

no fear of bad news

it's just the patient and the physician

talking about whatever the patient wants

to talk about

in the beginning i used to walk a mile

or two

by the end of the year i've completed a

full marathon

i'm thinking of signing up for my second

marathon dr sabgrid taught me you can

achieve things that are really big

but it all starts with small steps

how many miles do you have in already

2.7 80 of cardiac disease is preventable

if we just go for a walk if people just

take that first step they will never

look back

[Music]