- 6/20/2025
Category
🛠️
LifestyleTranscript
00:00Today's home workout with your qualified trainer Lucy Winder Reid is a really lovely 15 minute
00:06indoor walking workout. You don't need any equipment, this is low impact and we've got
00:11lots of brand new walking exercises so it's really fun, it's going to tick all those boxes.
00:16The first part is the 30 second march so we're going to use that as a warm up. So if you're
00:20ready let's start walking at home. So just start doing a light march for me on the spot,
00:27take a few deep breaths in, deep breaths out and this is your new trainer today, this is Princess
00:31Sultana so she'll be keeping an eye on you. Now you can see on the right we've got a timer bar there
00:38that represents between 25 to 30 seconds and also you've got your countdown clock for the workout.
00:44So at the moment we're just going to start with just doing this calorie burning, just do increase
00:50that speed a little bit, we're just taking it to a fast walk on the spot, just make sure you land
00:56nice and softly. And then what we're going to do now, we're going to do steps and sculpting,
01:02so just follow along, just watch what I'm doing when you're ready, just join in. You're going to
01:06step forward and just give me a knee lift and we're going to keep alternating from doing the fast
01:13walking on the spot to doing these steps and sculpt. So again we're doing this for approximately 25 to 30
01:19seconds, keep it nice and simple. This one here is a lovely full body move, really good to work
01:26through the abs and through your core. So now you're simply just going to bring it back to that
01:31calorie burning fast walk. Now make sure you are walking nice and fast, what you can do as well
01:37is you can use the room that you've got, so if you want to walk from one end of the room to the other,
01:42again we're doing this for approximately 30 seconds, land softly, that's good. So this is just going to
01:50increase your calorie burn, just keep marching and really swing through with the arms as well,
01:57keeping that going. So we're going to go back to doing a step and sculpt. Now this time
02:02just have a heel dig in front, elbow bends and we're just going to do it as a little bit of a rotation.
02:11So we're just circling around a little bit, so it's a heel dig and an elbow bend. So these are still
02:18getting your steps up but we're adding a little bit of sculpting and toning as well. That's it,
02:24so just heel dig, elbow bend and now we're just going to bring it straight back again to your calorie
02:32burning fast walk. So remember if you want to you can walk just like Princess Sultana is, walk around
02:39the room from one end of the room to the other, just make sure you're marching with good posture
02:46and land nice and softly, use those arms as well. She's just checking my technique
02:54and let's just keep going. All right, so let's have a look at the next move. So we're going to go
03:00forwards, hands up and just give me these travelling forwards for four knees and you're aiming to take
03:07the knees up to reach your hands. So travel it forwards again for four then step it back,
03:14driving that up. So this one here is really good to work through your core. We're also improving your
03:21hip strength and hip flexibility as well as mobility as well. All right, that's good. So now bring it
03:30straight back to your march. So remember with this, if you want to, I've said you can go from one end of
03:36the room to the other and if at any point you want to, you could always take this bit to a light
03:41little jog. So you can see your timer bar there, that arrow, once that reaches the top we're going
03:46to go straight back to doing some steps and sculpt, keeping that going. That's good. Just keep walking,
03:55keep moving and let's have a look at the next move. So for this one, all we're going to do is just bend
04:03the leg behind and then just imagine you're giving me a high five and we're just going to do a bit of
04:09a 180 degree turn just to make it a bit more fun or you could just stay on the spot and do it whatever
04:16you prefer. So it's just a little bend so we're really now activating the hamstring back of the
04:22upper thigh plus we're working through the upper body just going from one leg to the other. All right
04:29that's good and now bring it straight back, just march it out. So you can really take up the speed now
04:36with this, make it a little bit faster. That's good, doing really well, keeping that going and just
04:44think right now what you're doing is you are investing in your future health. As your qualified
04:49online trainer this is all about getting you fitter and stronger for days ahead as well as making you
04:56feel energized for today. So next move, let's have a look. We're going to have arms up and you're going
05:03to step from one side to the other for four and now step it back. And what we're doing here just
05:10so you know and understand we're doing what we call a lateral move. So because we're going laterally it
05:14just means now we're activating outside muscles and by taking the arms up again just means I'm working
05:21your core a little bit harder. And just keep going from one side to the other. All right and let's bring it
05:31straight back now to your fast walk. And what we're doing today is all low impact but low impact is still
05:38really what we call high intensity when we're doing this sort of training. So we're still going to get
05:42amazing results and exercise doesn't always have to be about burpees, squats and lunges. There are so many
05:48other ways we can move our bodies. All right that's good, just keep that going, power that through the arms,
05:55keep thinking right now you are working on your health, you are getting fitter and stronger. So
06:00let's have a look at your next move. So this time now we're going to walk forwards and we're just going
06:05to do a little knee lift and take the opposite elbow towards the knee. Keeping that going, that's good.
06:15Nice control, keep that upper body nice and straight for me, keep those core tummy muscles pulled in tight.
06:22That's good. All the way to that arrow reaches the top. Now bring it straight back to your power march.
06:32And what we're going to do when we reach seven minutes on here we're going to have like a little
06:3610 seconds that you can pause and just grab some water. It's so important that we always keep ourselves
06:42fully hydrated and whenever we're doing slightly longer workouts on here we'll always have that water
06:48break. So let's just keep going, march out, drive that through with the arms,
06:55keeping that focused. That's good. So let's have a look at the next move. So for this one we're going
07:01to travel forwards and you're just going to bend the foot and just aim to take the opposite hand behind.
07:06So we're just reaching to touch that heel, travel it forward. So again this is just doing those steps and sculpt.
07:13It's another full body move this, working lots of muscle groups all at once. This one here,
07:23again good for your mobility, coordination and flexibility and bring that straight back now to
07:29that power march. And really make that move nice and dynamic, swing through with the arms.
07:37So you can either go for doing really fast feet or if you prefer just take the knees nice and high.
07:44That's good. Pairing that through with the arms.
07:51Keeping that going. Alright so we've nearly reached the top on that timer bar and we're going to get
07:56ready to take it back to your steps and sculpt. So for this one what we're going to do now is we're
08:01going to travel forwards, you're going to have your arms up and you're going to just travel back,
08:05then step forwards and kick, step back and then kick. So nice move here. Again this one is really
08:12excellent for activating your deep core muscles, so working your abs and through your waist but also
08:19keeping that heart rate up. Keep going to the top and then once we've reached this one we're just going
08:25to have a quick little water break. You can hit pause if you need to go and grab water, that's the
08:30great thing. Alright let's take that quick water break. So let's bring it straight back to your
08:37calorie burning fast walk, doing really well. So land nice and softly with the feet and really just
08:45keep pairing that through the arms. And one thing that's so important to do is that we appreciate
08:51how amazing our bodies are. They let us move, they let us breathe, they let us live and this is just
08:57about us taking care of our bodies. Alright that's good, let's just keep going. Land nice and softly
09:03with the feet. So let's have a look at your next move. So this one just tap your foot in front then
09:11you're going to crisscross over your arms. Now if you want to you can travel it around it but like I'm
09:16doing in half a circle. So this one here aim to keep those arms nice and high just cross one over the
09:24other, extend that foot out giving me that toe tap. So again we're still increasing that step count
09:35and bring it straight back now to that fast walk. So remember if you want to travel it up and down the
09:41room or you can just march really fast or alternatively just take those knees up nice and high.
09:53That's good and just keep making sure that you are landing softly, full use of those arms.
10:01Keeping that focused, getting stronger with every step. So let's have a look at your next move. This
10:07time now we're going to travel forwards, arms up and we'll just do a little side tap and just travel
10:13that back for four. Again keep the arms up just so we're activating a little bit more through the core
10:21and if you want to make this one harder step it wider and take it to a little bit of a deeper bend.
10:29Going from one side to the other again so we're doing what we call a lateral move. Let's bring it
10:35straight back now to that power march. And something that I've got if anyone is looking for a more
10:42intense 21 day course that has recipes and a day-by-day plan I do have my 21 day online walking
10:51course which is really lovely. It's all about toning, walking and healthy eating. I'll leave all the
10:56details in the link down below. So let's just keep going, power up through those arms doing really well.
11:03All right so let's bring that back now and step and scalp. So again this time we're doing a knee bend
11:11but what we're going to do is we're just going to have your arms so it's like crisscross so we're
11:15just drawing them back, elbows coming back out, keeping that knee soft. So again here just think how many
11:23different areas we're working. We're working through the lower body, we're working the legs, the thighs,
11:28working the arms, upper body. This one's also really nice at helping improve your posture.
11:36All right that's good. So bring that straight back now to that power march for me. Nice control.
11:42Drawing that up.
11:46Learn softly and just think some of the benefits today. Exercise really helps to lower your blood
11:51pressure, it helps to reduce bad cholesterol, it helps to increase our mental health, our physical health.
11:57This is also really good for your bone health and your joint health. All right let's just keep that
12:02going, firing that all the way up to the top with that arrow. So next move is we're just going to do
12:08toe taps and rolling arms. So just marching that around again, take that to a 180 degree turn
12:17and just keep going with those arms. And this is about exercise, it's simply just about moving your
12:23body. It's having fun with it. And if you come back and do this second time, I always say you don't
12:28have to have the coaching on, just create a playlist. It's going to be 15 minutes and listen to your
12:33favorite music. All right so we are flying through this workout. Let's take that straight back now to
12:39that calorie burning fast walk up. And now that's different cut, that's actually princess raisin that's
12:45just appeared. All right that's good. Drive that up with those knees. Keep that going and just keep
12:53thinking what we're trying to do in this workout is get in as many steps as you can. So the faster
12:59you're marching, the more you're going to increase your step count. All right that's good. So let's have
13:05a look at your next move. So this one we're going to travel forwards with a kick for four and then march
13:12it back for four. So four kicks, traveling that forwards and then power that back. That's good. Kick
13:18that forwards for four and power it back. And when we're doing those kicks, what I want you to do now with
13:28this one, there she is again, is really think about keeping those abdominals pulled in tight.
13:34Keeping that going, that's good. All right so let's bring it straight back now to that calorie burning
13:39fast walk. And really now, because we've nearly finished today, let's put in a hundred percent
13:44effort. Just march out as fast as you can.
13:51Landing softly, that's good. There's some 15 seconds to go on this one.
13:58Driving those knees up, work through the arms.
14:04So for your next step and sculpt, this time now we're going to do a toe tap in front and now just
14:10do shoulder taps. And again, you can do this so you're moving around the room. Tap that foot out in
14:16front, tap the shoulders. And this one here is really good because we're activating a little bit more
14:26through the ankle joints. So we're going to work what's known as the tibulus anterior arms down the
14:30front of the shin, as well as working through the calf muscle. All right, that's good. So now let's
14:36bring it back to that really fast walk. Last little bit today. So let's walk as fast as you can and
14:43really power that up. Doing really well. And if you want to, you could always for that last little bit,
14:50take that to a little bit of a jog. Or if you're walking around the room, just walk faster from
14:55one end of the room to the other. Power through those arms. Keeping that going.
15:02All right, well done. So let's look at what your final steps and sculpt move is. This time we're going
15:07to have fun. We're going to do a punch and step forwards for four, travel it back for four and put
15:13power, 100% power through each of those punches. And what I want you to do now is just think with
15:20every punch, you have got fitter, you have got stronger. These 15 minutes, you've just invested
15:26in your health. And as I always say, your health is the most important thing that you have. Keep going.
15:35And that is your workout complete. Take a deep breath in and deep breath out.
15:41So well done. You did it. There is your high five. Now I've got two options for you now.
15:46If you want to do a little bit of toning, I've got all these five minute free toning workouts.
15:52You can click on that playlist and just pick the one you want. Or if quite frankly, you are done for
15:56today, then just click over here, come and do my full cool down stretch. And I will see you back
16:02on my YouTube channel tomorrow.
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