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