00:00what's up everybody Nick here I got an awesome one mile walk I'm so excited that you're here
00:11with me me and you knocking out this smile let's go come on come on let's warm up four basic steps
00:17the walk is first the second one is our side steps that's coming in four three two and one
00:25let's go sidestep good getting all those muscles warmed up we're gonna move in all planes today
00:31so make sure you move that couch to the side that coffee table to the side we're gonna burn some
00:35calories four three two and one let's walk come on oh yeah kicks are coming four three two and one
00:46let's go let's get good right about here is where I start thinking about my posture my shoulders back
00:52my chest up standing proud tummy in good four more four three two and one let's walk good all right
01:03our fourth basic step is our knee lifts four three two and one let's go yep just like that 90 degrees
01:12coming right up think about compressing that tummy into the backbone good four more four three two
01:21and one let's walk good all right we're getting that heart rate up getting our body prepared for
01:26what's to come we got a nice fast paced one mile coming so this you still got time to grab your
01:32friends and yell at your mom or dad or your brother or your sister have them come join you come on the
01:37hardest part of any workout is deciding to do that workout so you've already done it you're already
01:42achieving come on so let's push through come on good here we go side steps four three two and one let's go
01:50good good good job everyone yeah bend those knees four three two and one let's walk good all right
02:04kicks are coming four three two and one let's go good we are so excited that you're here this is
02:13functional fitness is what we call it good we're gonna we're gonna move we're gonna dance we're gonna laugh
02:19we're gonna smile we're gonna have fun and we're gonna get healthy while we're doing it four
02:22three two and one let's go good all right knee lifts are coming here we go four three two and one let's
02:33go knee lift good and even though we're apart we're still together i'm at home you're at home
02:38whoa let's go four three two and one let's walk good all right all right four three side steps two
02:52and one let's go just a few of these four more four three two and one let's walk okay the next track's
03:02coming up it's gonna be a lot faster it's gonna be a lot faster it's our fast walk so grab that beat
03:05there it is pacing is the secret sauce of this workout if ever you get lost come right back to the
03:12walk here we go come on all right all right sidesteps right away four three two and one let's go sidestep
03:21good we're gonna turn these into skaters start to cross that leg back good arms for stability abs in
03:30let's go four more four three two and one let's walk good all right kicks are coming four three two and
03:44one let's go kick kick same moves as we did before just bigger with a little bit more spunk to it here
03:50we go good kick a little higher let's alternate those arms abs in feeling that torso twist here we
03:59go four three two and one let's walk good whoa my heart rate's up we're getting in that fat burning
04:07zone right here let's go knee lifts four three two and one let's go knee lift oh yeah huh think about
04:18that it's like a standing crunch pull it down pull it in good just like that four more three two and
04:27one let's walk good oh yeah kick backs are coming feet shoulder width apart four three two one let's go
04:37kick back good arms in front right here come on abs in focus determination right here put in your mind
04:44why you showed up today good arms up let's go one more four three two and one let's walk good yeah all
04:56right okay we're gonna do knee lifts again but we're gonna do doubles double the fun here we go double knee
05:02lifts four three two one let's go one two one two you got it
05:09good we're gonna do four just because you're that good four on each side here we go let's go one two
05:19three four bring it out oh two think about it chop it cool one more set two three four last side four
05:28four three two and one let's walk woo let it out woo i heard you all right good work everyone out out in in is coming here we go four three two and one let's go out out in in bend your knees come on straighten the knees bend the knees there it is good two more last one
05:55uh-huh let's walk good nice job all right step touch a little bit of a breather even though we're still
06:03going the same pace four times to the front four times the back step touch four three two and one
06:10let's go two three four now back up one two three add any arms you want you want to party it out go ahead
06:19uh-huh good job let's go four four two three now back let's go one two three and four let's go that's right
06:31you can also substitute that with your favorite dance move from the 80s whatever you need you guys are
06:38doing great all right double side steps four three two and one let's go one two one good
06:48oh i'm sweating now here we go think about bringing these arms up for me let's go
06:55that's it now i'd like you to add a knee lift with a chop come on chop chop good think about those obliques
07:04some good two more one two yeah walk nice guys exercise it's going to help you so many ways lower that
07:20blood pressure that cholesterol it's going to give you more energy you're going to sleep better
07:24all right let's go kicks three two one let's go kick oh yeah whoo aren't you glad you showed up
07:37one more four three two one let's walk yeah feet shoulder width apart mini squats four three two punch it
07:47right away huh there it is now up let's go four more four three two one let's walk oh man
08:02come on we're almost there let's go keep that heart rate up breathing deep breath in and breathe out
08:10one more deep breath in and breathe out let's push it out push good good job pump the arm come on
08:23side steps here we go four three two one let's go this is going right in the skaters just like before
08:32three two skaters let's go ha ha ha yeah
08:40four more four three two one let's walk good tummy tuck right here is that part of the workout
08:49where we start to feel like we can drop stand up come on press against it let's go knee lifts
08:55two on each side here we go four three two one let's go one two one two good one two one good four more four
09:07four three three two two and one let's walk in good all right right there we're gonna go walk walk walk
09:17walk knee walk walk walk knee you got it here we go find the beat four three two one let's go walk walk walk knee
09:27walk walk walk walk walk walk walk walk walk walk walk walk walk walk walk nice work everyone that's your
09:41combo tap outs singles four three two and one let's go tab good turning the torso good
09:50i'd like to go right i'd like to go right into doubles come on four three two one let's go double
10:01just a few come on we'll make them count two more one and two let's walk good yeah if you got somebody
10:11walking with them high five right now if you don't high five yourself let's go come on heel taps four
10:18three two one let's go good that's it breathe come on keep in that pace find your breath control it push
10:28let's go four three two and one let's go i am sweating this is our boosted walk right here come on
10:40pick those knees up let's go make them count
10:42all right side steps coming four three two one let's go good job arms out in yeah like you're doing a fly
10:54good four three two and one let's walk good feet shoulder width apart we're gonna go kick that four three
11:05two two two one let's go take hamstring curl right here abs nice and strong arms up come on
11:15let's pull it down you're almost there come on we're gonna push through you and me together to the end
11:22let's go four three two and one let's walk good yeah man that's what i'm talking about let's go two up two
11:32back here we go one two one two one two just a boosted walk right here two more here we go one and two
11:44and two let's walk come on you got it knee lifts four three two one let's go four three two four more
11:56four four three two and one let's walk uh oh you know what that means it's the cool down you made it
12:06come on cool down with me don't leave just yet four three two heel taps let's go
12:14always important at the end of a workout bring that heart rate back down to a safe level
12:18we've got a couple more minutes together we may as well spin it together with each other
12:28in a healthy way let's go good three two and one let's walk good all right kicks are coming low kicks
12:36this time four three two one let's go okay good
12:42all right knee lifts man four three two and one let's go knee lift nice and easy abs still in yeah
13:03we train our body while we work out to act how we want it to act in normal life right to keep those abs in
13:10all the time we constantly say that it's going to support your entire body let's go three two and
13:17one let's walk good sidesteps four three two and one let's go sidestep good oh man you're almost there
13:28light at the end of the tunnel here we go four three two and one good stretch it out breathe up ah
13:35yeah oh yeah good one more bend your knees very good guys stretch it over to the side holding those abs in
13:47very good other side
13:53very nice turn to the side we're going to press that cap down into the ground boom going forward pressing
13:58those hips feeling that hip flexor if you have a wall or a chair feel free to press against that
14:03good work guys and leaning forward good work
14:10oh yeah good job everyone and remember keep that neck in line with the spine here here we go
14:16almost there
14:19man you guys are my favorites i'm so excited that you joined us today we knocked out a one mile walk that
14:26was nothing i cannot wait to have you guys join me again that was so much fun we've burned a lot of
14:31calories and our body's gonna thank us for it you guys are amazing until next time happy walking oh yeah
