Classic 2 Mile Workout by Walk at Home - DLCC3 - Steel City Series

welcome everybody to a two mile walk

today i am so excited that you're here

with me today i'm so excited that you

press play today but let's get started

into this warm-up with four basic moves

here we go find that beat right here

here we go that's perfect right there

right if you ever get lost this is where

you return but let me take you through a

few more of these and you'll be fine

don't worry all right first one that you

got here it's gonna be your side step

right here we go get ready go go four

three

two and one

out together out together that's it

right there perfect just going side to

side right work on that agility warm

that body up how you should guys all

right

keep it up come up

that's it right there don't lose that

right nice and low core tight right stay

right there

all right four more four

three

two and one and back here we go right

there is it that's it now your next one

that you got here is going to be a kick

right you're not kicking up high but

you're going to kick right here we go

give me four

three

two

one let's go kick

kick that's it right you're gonna be a

rocket yet you're gonna keep perfect

right here all right

that's it right there keep that chest up

core tight back straight right

that's it right there we wanna warm

those hamstrings up right perfect guys

you got this here we go give me four

more three

two

one let's go back to that walk right

there come on walk walk walk that's it

guys

all right now move your couches out the

way a little bit move the table

your pet wherever it is move it out the

way

all right next one you got is your knee

lift all right here we go four

three

two

one let's go knee

knee

knee right there that's it right there

guys come up

that's it core tight keep that chest up

right perfect

oh you got this

come on

here we go four more four

three

two

one

walk

yes way to go

you feel your body warming up there

right

you got to warm up before we get into

this workout this mouth is first mount

first right because we got two today but

i know you got it

all right next one you got here right

roll those shoulders back

nice and easy right there

right let's wake that body up

perfect

how does that feel guys

good now let's take it forward

right there

yes

perfect come on

tell the music give me four more

four

three

two

and one back to that walk now

a few rules

always smile

always have fun

all right but if you get lost you come

right back to this walk listen to that

beat it's gonna pick up you hear it

right there

that's it right there

yes

come on turn your volume up if you want

but don't do it if your neighbor's

around

all right come on

come on walk walk now we got your single

side step then we have your double all

right

i know you can do it here we go get

ready four

three two one let's go out together out

together

yes

that's it right there

don't lose it

now

we're getting ready give me that double

double

double

yes

you got it

come on sit a little lower right now

yes

see this is why i told you move your

couch

come on

that's it three more

two more

last one

back to that middle

that's your walk yes right there you

guys are doing so good all right

now

bring those hands up to here

i want you to bring it out nice slow

right bring it right back

perfect you know shoulder blades push it

out

yeah bring it back

now to the beat let's go come on let's

do that beat

yes

right to that beat stay with it

don't lose this

come up

that's it

yes come on four

three

two

one

walk

yes

now do you feel your heart rate raising

up right

perfect

now we got your kicks with that opposite

arm

now you can kick it high if you want all

right all right here we go four

three

two one let's go

kick

kick

kick kick at that reach in now at it

come on kick it come on up up up i know

you got this don't lose this

come on

that's it give me eight more let's go

eight

seven

six

five four three

two and one walk yes

you're doing so good guys

all right

now we got your double side step

[Music]

perfect all right here we go

give me we're gonna do single then

double

four

three

two

one out together out together

yes

that's it

give me that double now double

double at those arms

yes

yes

that's it

you're doing so good

come on

give me one more this way

meet me back in that middle back to that

walk

yes

guys you're doing so good we're on to

that third song now

how we feeling

we're good

all right

perfect

now i'm gonna do a mini squats those

hips stay forward

but bring those feet out a little bit

for me right a little outside of the

body

that's it right there

sink down a little lower

right there

now

all your mini squad is in here

here yes right there hit four

yes

you're doing so good guys

keep those hips forward

come on

that's it right there

come on can you go lower

yes

don't lose this

yes

come on eight

seven six

five four

three

two

one back to that walk

come on

yes

now

we have your knee lifts

right but we're gonna do two on the left

two on the right two two two

all right

here we go three two

one let's go double

double

yes

that's it right there

come on

stay with it

that looks so good guys

come on yes

yes that's it

come on

and remember

if you can't get your knee up

you're walking

keep it up

come on give me two more

last one

back to your walk right here

yes

way to go guys

now bring those hands up to here

this beat's going to pick up right even

more a little bit

you're going to reach up to the sky

don't hit your fan though

or if you're outside reach go to heaven

here we go

reach

yes

come on stay with it

that's it right there still those

shoulders working keep that core tight

and keep walking

don't lose this

come on how high are you reaching

okay reach higher like

reach for this guy

come up

that's it

come on

eight

seven

six

five four three two

one walk

all right reno's feet back out again

we're gonna do kickbacks now all right

we're gonna work that back side here we

go four

three two one let's go back

yes

oh that's good

don't lose it

come on

keep it up

yeah yeah here i got you to party in the

back

come on remember that was one of the

rules you gotta have fun

come on

that's it

three two one back to that walk

guys you're doing so well come on walk

walk walk

don't lose this guys

now

we're gonna go up for two

back for two then we go up for four

back for four

so make sure you got that room again

all right

we ready

all right

here we go we'll go up we're two

then back

here we go three

two

one let's go up

and back

yes

that's it don't lose it if you want to

clap at home you can

come on

how loud can you clap

i don't hear it

we'll keep going until i hear it

yeah

come on that was it that was it

all right

now upper board

yes

yes come on

don't lose it

come on give me one more up

give it back

meet me right here for that walk

way to go guys great job at home

wherever you are

great job

all right

now we're going to do the side step and

we're going to add a skater

you ready

all right get ready four three two one

let's go out together out together come

on everyone

you got this

at that skater

right there get that foot right behind

that hill

now let your arms just go

and when you're ready reach pull

yes

that's it right there

come on you got this

stay low

come on

give me four more three two

one back to your walk

way to go guys

way to go everyone

all right

now we got your kick but a two-hand

reach you're ready for this

all right four

three two

one kicks first

kick first

now reach reach reach reach that's it

come on retreat reach

i want you to reach

regret that kick does not have to be far

it don't have to be high just long as

you're moving

come on you got this

stay with it

come on

give me eight more eight seven six five

four

three two

and one walk walk walk

you guys are doing so good at home

or wherever you're at you're doing great

all right

now

we got a fun one here right everybody's

doing knee lift

ready

four

three

two

and one give me a knee

knee knee

knee give me four

three

two

one back come up

you're back walking again guys

you're doing so well

all right

now keep walking get those arms moving

come on

now do you feel your heart rate going up

huh

how'd you feel you put your heart rate

going up guys

how about at home right your heart rate

is going up because we're walking at a

pace right

and we're almost at that mouth

we're almost there

keep on walking now we got your tap out

so you're going to sit a little lower

right and all it is is tap tap tap hit

forward

that's it right there

now

we're going to add a little progression

to this the hips start to move a little

bit to those corners

right

then when you're ready add that arm

yes

that's perfect come on keep it up

don't lose it

come on

yes

come on push it away it's like you're

honking your horn in your car right come

on

you got this keep it up keep it up

here we go eight more eight

seven

six

five four

three two and one back to that walk walk

walk

yes way to go

all right we're not out of it yet

now

we have your double

side step we're gonna add that skater in

you ready for it

i know you got it we'll go single to

double into that skater in there

ready

all right i think i heard you through

there

three

two out together out together

that's it

double

double

yes now

add that skater let's go skater

skater

yes

that's it add that skater in

come on

don't lose it

gator come up

yes

come on stay with it

last one right here

right back right here in this middle

walk walk walk yes guys you're doing so

good

keep it up all right

now we got your knees with the crutch

all right

here we go get ready four

three two

one just knee

knee chest up we're tight back straight

yes when you're ready crunch crunch yes

that is it

don't lose this

keep it up

come on

you're almost there come on fill that

crunch in that core

you're almost there

four

three

two

one walk walk walk

guess what you did one mouth

way to go all right find a beat we're

walking

we're going to do some walking some

jogging

some walking and more jogging but it

won't be long

all right

is that all right with you guys all

right

marco that good

all right

all right here we go right you're going

to go

eight seven six five four three two one

jog

eight seven six five four three two one

walk right i'll bring you back to a walk

i won't leave you up in that jog forever

remember if you cannot jog you stay

right here with me maybe pick your feet

a little more pick those arms up more

how about it all right get ready we're

gonna go right back into it one more

time here ready get ready four three two

one let's go eight seven six

five four three two one back to that

walk yes eight

seven six five

four three two one last job come on

eight seven six

five four three

two one back to that walk

all right

now we're gonna do some kicks

all right you ready we'll go opposite

arm then we'll go two arms

we'll just have some fun with it how

about that

all right here we go

four three two one let's go kick

kick kick

kick that's it come on now you can kick

him up high as you want now keep that

opposite arm reach eight seven six five

four three two listen up double reach

now double double double yes eight seven

six five four three two listen up

opposite let's go yes right there that's

it don't lose this come up that's it

right there come on eight seven six five

four three two

one back to your walk walk walk yes

how'd that feel

perfect it's a great way to start off

this mix foul right

you're still selling right

all right good

all right now

here we go we got your knee lifts get

ready four three two one let's go knee

knee knee knee yes

that's it right there

chest up

core tight

that's it right there

now we're gonna add a crunch and get

ready eight

seven six

five four

three two one crunch come on eight

seven six five four three two one knees

are still going knees are still going i

tricked you guys

i had the tree i had to go curveball in

it's fun

come on back four's tight

last two and one back to that walk

way to go guys how we feeling

you're good

all right turn your tv up some more

loud as you want don't bust the speaker

all right

you're good

bro

all right all right guys now pick it up

now you're going to start with the heel

then we'll add a jump rope

yeah not double dodge but we'll just

jump rope

i can't double touch you guys hurry up

four three two one let's go kill kill

kill yes

that's it right there

now

get your nicest hands ready get your

jump rope ready

now add that rope right there

that's it

right there is it now if you like you go

here here

here

here here there now picking it up right

there

yes

it's always about progression guys

remember if you can't do this just keep

on walking guys you got this eight seven

six five four three

two one back to that walk

yeah but you guys did so good at it

you're doing so well now your next one

you got right you're gonna go walk walk

walk tap walk walk walk tap walk walk

walk tap follow me

tap

yes stay on it

yes

i want you to step on it right

everything negative you step on right

step on it

come on

yes come on four more three more

two more

last one you meet me back in that room

for that walk we got a date right here

with that walk come on

you got it

don't lose this

come on walk walk walk

you're doing so well guys now sink down

a little lower

now we're gonna go check back

you ready four

three

two and one

back back yes

that's it

here we go add that arm

yes

that's it

don't lose it

keep it up

way to go guys

you got this

come on push it away

push it away

that's it right there guys anything you

don't want in your life push it push it

push it

yes

core tight

four

three

two one walk yes

how we doing

all right

there's a party here

come on walk walk walk

yes

do not lose this

come on keep walking don't lose this

beat

come on

guys

we're getting there you're doing so well

come on hear that beat

walk walk

come on pump those arms

come on

yes

that's it keep on walking guys you're

doing so well today i'm so proud of you

all right now we got some knee lifts

you're gonna be double

now bring those legs out a little bit

all right

and you're gonna go double on the left

double on the right

it's easy you gotta do the tough part

you ready

four

three

two and one let's go double

double

that's it double

come on double that's it don't lose it

that's it

come on

stay with it

four more

three more

two more

last one

we're walking

that felt good you should felt that

right there right there right

you got it right in that oblique right

in that core

you're doing it guys all right now

next one you got we're gonna do four

knees each side

feet are out

all right now we're gonna go four and

four you already did the double ready

four

three

two one let's go four

three

two

one let's go four three

two

one let's go four

three

two

one let's go four

three

two and one let's go four three

two

one walk it out guys

yes

oh you should be a little short of

breath

i know i am

i definitely am out of breath how about

you

yeah all right

come on walk walk walk

all right guys now we got your tap outs

you ready for this we're gonna go single

single double

single single double

it's easy don't worry you ready all

right single single single stay with the

single stay right here

all right

that's it we're not adding arms in yet

right so you go single single jumbo

single single double oh look at that

hand single single double

yes single single double last one single

single double

yes walk

guys you did it

way to go

that was so good

i liked the single single double it was

lit

all right

gosh it was nice and easy right

all right now

feed out a little more

all right we got those kickbacks ready

four

three

two and one let's go kick back

yes

come on now

let's add those arms pull

pull

yes

that's it come on four three two

one walk walk walk

all right guys i got a secret

i got a secret i got a secret

we're almost out one mouth

all right

let's go keep it up we're going with it

two miles today

all right here we go

now

we're going to start with the single

campout

and you're good to go right we're not

going to do nothing else we're going to

start getting ready to bring your heart

rate down a little bit but not yet not

fully

all right here we go

four

three

two

one tap

tap tap

yes

that's it sit a little lower still right

there in those legs

or tight chest up don't let that back

round right be happy

yes

right there is it

way to go

come on

don't lose this

now

we're gonna go with the double now get

ready four

three two and one double it up double

double

yes double

come on double

keep it up

stay low

come on can you get lower

can you get lower than me

walk it out walk it out right here walk

it out

that's it

keep it up

guys

how we felt

i want you to shout it i want your

outdoor neighbors to hear you

all right perfect here we go now we'll

walk up for four

we'll walk back before just how we

started

all right come on walk walk walk

get ready

four

three

two

one and up

up

[Music]

you got it bring it up

that's it don't lose it bring it back me

be right here in this middle right here

walk

walk

that's it right there guys

don't lose it

all right guys bring those feet out

now we're going to do a double kickback

now right we'll do a double one

all right here we go

four

three

two

one let's go double

double

double

now if you want to add those arms in you

can

yes

come on keep that double going

that's perfect

right you want to feel that right in

that hamstring working that backside

guys

yes

don't lose this

come on

that's it four more here we go

three more

two more

last one

back to your walk

way to go guys

guys you're doing so good

all right

guys

now let's do another knee crunch huh

here we go

ready three

two one

knee

knee

knee yes

keep that chest up

keep squeezing that core

come on four

three

two

one walk

guys

way to go

we're not quite done yet i still want to

hang out with you

huh

keep on hanging out with me

and us

we enjoyed it

now we gotta slow it down gentle walk

all right

now if you want just have a little fun

right

nice easy walk all right you just did

two miles

right

keep it up

all right that's what we got is an easy

side step okay

four

three

two

one out together out together out

together

nice and easy guys

way to go

you did so good

i'm so glad you pressed play today

i'm so happy you just tuned in today

oh

way to crush it today

all right four three

two

one walk

now

what you got here

is an easy kick easy kick run out of

high no more

four

three

two one

kick

kick

kick

right there right

nice easy breath in nice long breath out

through that mouth

yeah big smile

yeah

there we go four

three

two

one

walk walk walk

yes

now brain will see that a little bit

let's get into those mini squads four

three

two

one

mini squad

yes

right there is it nice and easy

that's it how we feel

you can talk to your tv your camera

screen your tv whatever

i'll hear it yeah all right

now three

two one bring it slow

turn it right on over

put that front leg forward

push that hill down

feel that stretch right there in those

achilles right stretch out those legs

all right now when you're ready bring it

on back

sit into it

right before that toe the shoelace

sit there

good job

now bring it back this way

stretch out that other leg you didn't

even stretch out before all right big

stretch here

right push that hill down

great job now bring it on back

right there is it

all right bring it on up

hands up

bring that right arm over

yes

bring that left arm over

it right up to the top

guys you just walked 4 000 steps guys

two miles you just did today

way to go give yourself a round of

applause and like they always say give

yourself a pat on the back great job

thank you so much for joining me today

guys have the greatest day ever see ya

you