- 6/19/2025
Category
🛠️
LifestyleTranscript
00:00Hey there, April of Yes and X here with my mom, Aiko. Hi. Today we're going to do a 15-minute
00:13walking workout. Uh-oh. By request. A lot of our friends want a 15-minute. Is that right? Yeah.
00:18That period of time. So this is for you. All right. So we're going to be walking. It's going
00:24to be around 1,800 steps, less or more, depending on your pace. And you don't need any equipment
00:29for this workout. But do make sure you have some water handy in case you want to take
00:33a sip and definitely clear the area. All right. Any questions? Not for me. Oh. I'm hanging
00:40in there. All right. Very good. Very good. All right. So we're going to do a little warm-up
00:44on the other side and we'll get started. All right. So we'll take a pause here. We'll see
00:48you on the other side. We're going to start by just doing a quick little warm-up. Okay.
00:53So let's march it out. Let's get this started. Good work. Okay. And remember to make sure
00:58to breathe. Don't forget to breathe. Okay. No. Got to keep breathing. Keep breathing. Yep.
01:06And always have good posture. I always emphasize this. So your ear, shoulder, and hip in alignment.
01:13That's our goal. Right. Because that makes everything work better and work in alignment.
01:17That's right. All right. Okay. So you definitely want to breathe. Take sips of water when you need
01:23it. And if you need to rest, that's great. That's right. And if this pace is, if the pace
01:27is too fast. It's a counter. Yeah. Don't worry about it. Okay. That's right. All right.
01:33So we're going to do four sets of exercises. Okay. Okay. And there are going to be four exercises
01:39in each one. 30-second rounds with 20 seconds of rest in between. Sounds complicated. Well,
01:44no. I'll walk you through it. We're going to start with some sidesteps. Okay. We're going
01:47this way. That's your favorite sidestep workout. Okay. Here we go. Sidestep it. Good. Nice.
01:55Very good. We're here for 30 seconds. I know you like this. This is the easy one. I like this. I want
02:02you to get used to this sidestep movement. Really working on your, your, your legs, lateral muscles
02:07here in your legs and your thighs. Yeah. It's always good just to be able to move in different
02:12directions. It's true. All right. Don't want to fall down. Definitely not. Okay. And
02:17we're going to march it out. This is our rest. So this is our, our rest. Rest. Yeah. A walking
02:23rest. Yay. Okay. So you know those sidesteps, right? Yep. We're going to do some sidesteps with
02:30some side punches. Okay. Okay. So they're coming on in five seconds. So here we go. And here
02:37we go. So sidestep and punch. Yeah. Single arms. Yeah. Give me a single arm. Single arm. You're
02:43doing double arm. Single arm. Yeah. Single arm. I was trying to get a double arm. You're
02:49just, you're, you're just like overachiever. Okay. Keep going. Very good. Another 15 seconds.
02:58Nice. And breathe everyone. Yeah. Keep breathing. Yep. Just a few more seconds. Get this body
03:06up. Yep. Very good. And walk it out. Good. Any, um, destination for your walk today? Well,
03:15the hot dog is always out there. Seem to have trouble finding it. Must be on a wrong way
03:21or something. No, you know what? That keeps you motivated. That's true. It definitely keeps
03:26you motivated. Okay. We're going to do sidesteps with some overhead presses. Okay. So here we go.
03:30Side step it overhead. Yep. Overhead. Here you go. Keep going. Looking good. Yep. Yep. Good. Very
03:43nice. And breathe. Breathe. Keep going. Probably feeling this now. Yeah. Oh yeah. Okay. Make sure
03:52you breathe. Keep going. Yep. Keep going. Here we go. Two and one and march it out. Good
04:02work. Okay. Good job. Good job, everybody. Yep. Okay. Keep going people. Yep. Don't give
04:09up. Don't give up. That's right. That's right. Yeah. Go at your own pace. All right. Very
04:14good. Okay. So we're going to do some sidesteps. Okay. We're doing sidesteps with the bicep.
04:19So sidesteps. Bicep. Easy peasy. Good. Breathe. Breathe. Yeah. Keep breathing. Nice. Good. Keep
04:33going. Yep. Looks good. Yeah. These 30 second rounds really kind of get your heart rate up.
04:40Yep. They sure does. Keep going. Very nice. And breathe. Okay.
04:49Okay. March it out. Good work. Good. I'm enjoying this little walk today. I'm glad somebody
04:56is. That's good. Yeah. Are you? Yeah. I'm hanging in there. Okay. You're doing great. Yeah.
05:03Okay. We're going to do a sidestep and I'm going to ask you to do a diagonal up this time.
05:07Okay. So you're going to sidestep and up. Sidestep. Up. Good. Nice. Good job. Breathe.
05:18Mm-hmm. Very good. Keep it going. And breathe. It's like we're punching in the air. Yep. Mm-hmm.
05:32And breathe. Good work. Yeah. Just another few seconds. And good. March it out. Ooh. Felt that one.
05:41Good work. Okay. We're still in sidestep mode. This is your sidestep workout.
05:46Hmm. Okay. Good. I did say it was my favorite move. Yeah. You did. We're going to do sidestep
05:53with those side punches. Single arms are next. Okay. So here we go. It's sidestep and punch.
06:00Good. Good. Sidestep. Punch. Step and punch. Good. Step and punch. Good. And breathe. Yeah. Keep breathing.
06:07Nice work. Okay. Keep going. Good. That couch looks pretty good. Yeah. It's calling you?
06:20Calling your name? Make room for me. Yeah. He's really relaxed over there. Okay. Arch it out. Good work. Okay.
06:31Okay. Remember what our next one is? Next one is the sidestep with the overhead. Punch. Okay.
06:40Whatever you say. Okay. All right. Keep breathing, everyone. Looking good. All right. So sidestep
06:49and punch. Sidestep, punch. Sidestep, punch. Good. And you know, as you keep doing these moves,
06:56they're going to get easier. When you first start out, you're like, whoa, I'm trying to get my arms
06:59and my feet coordinated. It's like, it can be very challenging, but the more you do it,
07:04the better you'll get. Yeah. I mean, I know it's important to do. It's just getting your
07:10motor started. Yes. Yeah. It's like stepping on the gas and realize you only got peanuts for
07:18fuel. Right. Or air. Right. Right. But again, it's like you start where you are. If you can
07:26only do three minutes, that's fine. That's right. You keep building on it. Except I don't
07:30want to give people the impression that I'm quitting. I'm not going to quit. I might fall
07:34down, but I'm not going to quit. Oh, no, you aren't. But you know how to get up because
07:37we did that video too, right? That's true. Okay. We're going to sidestep and the bicep curl.
07:42That's true. Right. We did. We did. We did the get up from the floor video. So you'll know how
07:47to do that. That's right. Okay. Breathe. If you can just get into a crawling position,
07:55you can somehow work your way over to something. That's very true. Crawling or even just on your
08:00bum, right? If you can scoot over, scoot yourself over. Who cares about how you look at that time?
08:05You know, just do it. That's right. It's not about fashion show, right? Okay. March it out. Good.
08:11Very nice, everyone. Keep it going. Okay. Nice work on doing those two rounds of sidesteps.
08:17Now we're going to go into another foot move that you like, the heel touches. So we're
08:21going to do four exercises with the heel touch. Okay. And we're going to do, first one's going
08:26to do a heel touch and punch forward. So it looks like this. Punch. Good. Yeah. Nice.
08:34Yeah. Good work. And breathe. And breathe. And nice. Good. I'm breathing. Thank goodness.
08:43Yes. Breathing hard, too. Yeah. Well, you know, that means that you're getting your heart
08:49rate up. Yeah. Which is awesome. Which is great. Think about the blood flowing through
08:55your body. Not only through your body, but through your brain. To your brain as well. March it
09:00out. That's true. The brain. My brain needs some help. Everyone's brain needs help. My brain
09:05needs help, too. I find that hard to believe. Oh, no. Absolutely. Okay. So the next one's going
09:11to be those heel touches, but we're going to do some tricep moves. Okay. So it's going
09:16to look like this. It's like this. So if you look at my arm, upper arm is just staying
09:23in one place. Okay. Just your elbows. Yeah. That's right. Keep those elbows close to your
09:29body. You feel it like in your upper back of your arm. Yeah. Yeah. Keep going. Breathe.
09:38Breathe. Very nice. Good work. Very nice. And I love all the music that we're using in
09:49this video. March it out. It's by this artist called Ixen, and he just has this really uplifting,
09:55really nice music. Yeah. Okay. Yeah. So, yeah. Music is relaxing. Absolutely. And it can lift
10:02your mood, too, which I love. Okay. So we're still doing those heel touches, but heel touches
10:06with one arm going up. Okay. So it's opposite arm. I feel like so. Uh. Uh. Right. Just like
10:13you're doing a big walk. Yeah. Yeah. Good. And breathe. Very nice. I'm feeling like a little
10:20hostie. How about you? Huh? This is a good workout. Yeah. It's a good workout. Yeah. Keep
10:27going. And breathe. We're not even halfway through there yet. I know. Who thought of this
10:33anyway? Whose idea was it to do 1,800 steps? What's up with this? And breathe. This is good
10:40for you. March it out. Good work. Very nice. And it's nice to do these indoor workouts. Yeah.
10:48That's good. Because you can do them whether, you know, any kind of weather. Absolutely.
10:52A lot of friends do it when it's raining outside. Yeah. You guys want to keep your workout in
10:56so you get your walk in. Awesome. It's too hot out there. You can do it. Okay. So we're
11:00doing. Yeah. There you go. Two arms. Yeah. Important thing is to keep moving. Mm-hmm. Just a little
11:08bit every day. That's right. It's good. Yeah. A little bit every day. Yeah. That's all you
11:13need to do. And make sure that you drink water. Yeah. Right now it's the summer months
11:20up here in the Northern Hemisphere. And it's very important you can drink more water than
11:25usual because it's hot. Mm-hmm. And it's very hot where we live.
11:31Yeah. Okay. Very nice. Hey, so good work on that. Doing that first round of the second set.
11:37Wow. Okay. So we're going back to those heel touches with the punch forwards.
11:40And we're still standing. You are. Good job. Yes. You're standing up straight, right,
11:44everybody? No hunching over. Stand up straight. No hunching over. Yeah. No hunching over.
11:48Good work. Okay. So heel touch. Punch forward. Punch forward. Good. Punch forward. Good work.
11:57Very nice. Keep going. Very nice. Yeah. You talk about music and there's always a certain song
12:07that brings memories to you, you know, because you associate it with something.
12:11Right. So whenever the music comes out for this workout, I'll remember the pain and the...
12:19Oh, yeah. I remember that. March it out.
12:24I remember what April put me through. Yeah.
12:27Oh, yeah. I remember.
12:28See, I was expecting this really, like, flowery, really positive thing. And then you threw that in.
12:32That was really... That would be for curveball. That's good. At least it made an impact on you.
12:37So very nice. Very good.
12:39Okay. Those triceps. Good. Tricep. Very good. Keep going. And breathe.
12:48Good work.
12:50Nice job. Yeah.
12:52Okay. Good. Another 15 seconds here.
12:58Okay. Good.
12:59And breathe.
13:02Very nice.
13:04Another five seconds.
13:07And...
13:07My brain is... My brain is working.
13:09Very good. Okay. March it out. Good work.
13:12All right.
13:13Well, the last move in this little series is just those side-side, okay?
13:18Okay.
13:18Just like that.
13:19Okay. So keep it going. Very nice.
13:23And breathe.
13:24We're marching.
13:26And we're going into our...
13:29You'll touch with the side move.
13:30Good.
13:32Mm-hmm.
13:33And breathe.
13:36And I'm going to take a sip of water on our next little break because we'll be midway through our set here.
13:42That's a good idea.
13:43Okay?
13:44Yeah.
13:44So, yeah.
13:46And again, if you need to rest or if this is very challenging for you...
13:51Yeah.
13:52Just hit that pause button.
13:53Yeah.
13:54Hit the pause button.
13:55We're waiting for you.
13:56That's fine.
13:57That's exactly right.
13:58We're on...
13:58You're on the other side.
13:59Okay.
14:00March it out.
14:00Take a sip of water.
14:01And breathe, everyone.
14:06Mm-hmm.
14:07Very nice.
14:08Good work.
14:10Okay.
14:11As you're doing it, getting ready, I'm going to show you our foot movement.
14:15It's just going to be a step out.
14:17Okay?
14:18It's going to look like that.
14:19Okay?
14:19So, step out and we're going to do a punch with it.
14:22So, step out and punch.
14:24So, give me a step out and step out.
14:27Give me your step outs first.
14:29Step outs.
14:31Go that way.
14:32And step out.
14:33Good.
14:34Step it out.
14:35Coordination.
14:36Very important.
14:37Very important.
14:37So, just get used to this movement right here.
14:39Okay?
14:39Step it out.
14:40Okay.
14:40And step it out.
14:41Keep it going.
14:41We're going to do four more.
14:43Step it out.
14:44This is three.
14:46And three.
14:47This is two.
14:48And two.
14:50And one.
14:51And one.
14:52Okay.
14:52March it out.
14:53Okay?
14:53So, just getting you used to this, that step out move.
14:55Okay.
14:56Okay?
14:57Because we're going to do that.
14:58It's almost like the.
14:59It is, but we're starting out from the center point and stepping our feet out.
15:04Okay?
15:05So, we're just going to, give me that sidestep again.
15:08Okay?
15:09Sidestep.
15:10And sidestep.
15:11Yeah.
15:11Let's put the arms in.
15:13And up.
15:14And up.
15:15Good.
15:15As you step it out, put those arms up.
15:17Good.
15:18Breathe.
15:19And breathe.
15:20Good.
15:21Very nice.
15:23Keep going.
15:24It's the brain.
15:25The brain has to kick in.
15:26That's right.
15:27It's coordination.
15:28Coordination.
15:29And we're doing some balance here.
15:30Yeah, balance.
15:31And believe it or not, by doing these exercises, you actually have to engage your core.
15:36So, your core is your abs, your back.
15:40Okay?
15:40March it out.
15:41Mm-hmm.
15:42Your hips and your glutes as well.
15:44Okay?
15:45It requires all that by standing up.
15:47Okay.
15:47Very nice.
15:48Okay.
15:49So, our next move is going to be that sidestep.
15:52Give me that sidestep again.
15:54Sidestep it out.
15:55Good.
15:56Step it out.
15:57Good.
15:58Step it out.
15:59Getting you used to that.
16:00Now, we're going to push our hands down.
16:02Push our hands down.
16:03Push our hands down.
16:04Good.
16:05And down.
16:06Very good.
16:09And if you wanted to speed it up, you can.
16:11We're going to stay right here.
16:14Yeah.
16:15I'm not going anywhere.
16:16Getting used to this move.
16:18I'm doing the real slow-mo move.
16:20It's very good.
16:21That's right.
16:22That's not a problem.
16:23It's good.
16:24This is a really good coordination move here.
16:28Yeah.
16:29And march it out.
16:31Yeah, my brain.
16:31I know.
16:32I want to challenge your brain to get your legs and body to move in different directions.
16:36You know, and it's good to do different workouts, too.
16:38That's right.
16:39Okay?
16:40All right.
16:41Very good.
16:42Okay.
16:43So our next move is we're just going to do some bicep curls with the step out.
16:47So it looks like this.
16:48So step out again.
16:49Give me that step out again.
16:50Give me that step out again.
16:51Good.
16:52Step out.
16:53And step out.
16:54Give me some bicep curl.
16:56Good.
16:56Bicep curl.
16:57And breathe.
16:58Good.
16:59Very nice.
17:00Very nice.
17:01Keep it going.
17:02Yeah.
17:03I'm trying to get the brain to work pretty hard.
17:06You know, arms, just listen to the brain.
17:08That's right.
17:09And the leg, the legs, whatever.
17:11That's right.
17:12That's right.
17:14Okay.
17:14Step it out.
17:16Step it out.
17:17Step it out.
17:19And step it out.
17:20And rest.
17:21Nice work.
17:22Now, do you believe that actually we did over 15 minutes?
17:26So good work.
17:27I said four sets.
17:28It feels longer.
17:29So you know.
17:30Well, you know what we did?
17:31We changed some things and we are at 15 minutes.
17:34So we're going to do a nice little cool down from this point.
17:36Okay?
17:37All right.
17:37All right.
17:38So stop right here.
17:40Let's put that leg straight out.
17:42Toe up.
17:43And reach for the toe.
17:45You don't have to touch it.
17:46Just reach.
17:46I just want you to feel a nice stretch in your leg.
17:48Yeah.
17:48Good work.
17:50And come up.
17:51Nice work.
17:52Nice work.
17:53Other leg.
17:54Straight out.
17:55Toe up.
17:56Reach.
17:57Good work.
17:59Okay.
17:59And breathe.
18:01Forget to breathe.
18:02Yeah.
18:02And come up.
18:05Very nice.
18:06All right.
18:07Let's do a nice little arm stretch here.
18:09Arm across the chest.
18:11Woo.
18:12And breathe, everyone.
18:13Yeah.
18:14Good work on taking the time to work your body out.
18:19Your brain and your body will thank you.
18:20Your brain and the body.
18:21Okay.
18:22Great.
18:22Arms in the T again.
18:24Okay.
18:25Arm across the chest.
18:26Good work.
18:28All right.
18:28Very nice.
18:30Okay.
18:30Give me three inhale, exhales, and up.
18:32And we'll clap at the top.
18:33Okay.
18:34That's one.
18:35Breathe.
18:35Good.
18:36Inhale.
18:37And exhale out.
18:39Good.
18:39And one more.
18:40Clap at the top.
18:41Inside out hands and lean to your right.
18:44Ah.
18:44I feel that nice side stretch.
18:45That feels good.
18:46Oh, yes.
18:47Okay.
18:47And center.
18:49Lean to the other side.
18:50Ah.
18:52And center.
18:54Good work on this 15-minute workout.
18:57Now, if you need more cool down, check out our cool down video.
19:01So, you can really get your heart rate down and get your muscles relaxed.
19:05All right.
19:05So, really nice job.
19:07It's great to see you.
19:08And we appreciate you being here.
19:10If you like this video, please give us a like.
19:13Share a comment.
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19:19All right.
19:20So, thanks for joining us.
19:21We look forward to seeing you real soon.
19:22And in the meantime, keep moving.
19:24See you soon.
19:31See you soon.
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