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The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 60 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their health span.
Learn more: https://www.instagram.com/dhrubokabbo/
Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their health span.
Learn more: https://www.instagram.com/dhrubokabbo/
Disclaimer: This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions. I take conflicts of interest very seriously. For all of my disclosures and the companies I invest in or advise, please visit my website where I keep an up-to-date and active list of such companies.
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LifestyleTranscript
00:00Awesome. Hi everybody and welcome to this one mile walk party. Today we've got our special contributors and super coaches, Dr. Ian Smith and Joey Thurman in the house. Lots of education, fun motivation. It's going to be a blast, alright?
00:16So if you're new to the Walk at Home program, great. We've got four easy steps. If you've been walking with us for a long time, you already know. You're in the first move right here and guess what? This is the warm up. You're already in it.
00:27You can walk, you can do this entire program. Side steps are coming up next. Four, three, two, right out to the side. Good. Out together, out together. Just getting that path of motion down. Then if we go up to the next song, you can increase that intensity. Master the skill, then increase that intensity. I love it guys. Give me eight, seven, six, five, four, three, two. Back to that walk right here.
00:57Excellent. Kicks are next. Easy kicks, gentle kicks. Four, three, two, one. Just kick, kick. And Dr. Ian, tell us a little why. Walking is medicine for us.
01:10Let me tell you something. If there's one thing I can describe for better health, it's fitness and it's walking. You can walk with your heart going, with your lungs going, and that blood circulating. Walking is medicine.
01:22Hey, I love it. Thank you. Coming straight from a dog. Can't get any better than that. Four, three, two, back to that walk right here.
01:31But guess what guys? Three steps down. Fourth move. Our knee lifts. Coming up in four, three, two, one. Just lift right here.
01:41Good. Good. Getting those feet set. Driving those knees up. So anytime you'll hear me cue throughout the smile. Hey, tummy tuck, belly button spine. Stand nice and tall.
01:51Hips over shoulders. Gives you that perfect spinal alignment. And you get more power when you lock in that core. Good work.
01:58Eight more right here. Give me eight, seven, six, five, four, three, two, one. Walk it here.
02:08All right, guys. So this is how we're a little different than your traditional walk around the block.
02:13We go in every direction. So we do our side steps, but we also do two up, two back. Are you ready?
02:18Here we go. Four, three, two, one. We take it up, two, and back. Two. Hey, up, two. That's it.
02:29Really take up the space at home. Clear out the coffee table, all the Legos, and make time for you. Good.
02:37Up, two. Walk it right back here. Excellent job. Right back to those sides.
02:43Steps in four, three, two, and one. Out together, out together.
02:48Now we're going to introduce some arm movements, right?
02:51That mid-back, those rhomboids, everything we punch over during the day.
02:55So it really feels good to just stretch it out. This is your time.
02:59So happy you've made it for yourself. Don't you ever be worried or anxious about your workout, your good health.
03:06It'll come naturally if you show up for yourself every day.
03:09Three, four, three, two, one. Walk it here. Excellent job.
03:15Back to those kicks a little bit higher. Three, two, one. Kick it here. Excellent job.
03:22We just reach now. We're going to add more arms, but reach for the opposite toe.
03:27Excellent work. Engage that core. Remember, we add arms, we power through that core.
03:33That means big calorie burn in this one-mile workout. One-mile walk party.
03:39Good. Yeah, guys. Good.
03:41Three, two, one. Walk it here. Good.
03:45So last little move right here. I'm just going to move here, okay?
03:49Coming in tight and go right into a standing crunch.
03:53So, Joey, I know you love a good standing crunch. Ten seconds.
03:57I mean, I love a good crunch. A standing crunch.
04:00We get that abdominal flexion. Put that nice rectus abdominus.
04:03That's those beach muscles that we want. There we go.
04:05Hey, we're here. I love it, Joey.
04:08Good.
04:09Drawing that belly button. Keep the spine.
04:11Four more. Four, three, two, one.
04:14Walk it here.
04:16Guys, I'm going to hand it off to you, Tanner.
04:18Let's keep it going on this one-mile.
04:19Here we go. Here we go. Keep those feet going, everybody.
04:23How are you feeling, Norm? You sticking with us?
04:25Yeah.
04:25Hey, we're coming. It's going a little bit faster.
04:27Let's go.
04:27There it is.
04:28There we go.
04:30Pumping those arms.
04:31We're going to keep this energy the entire time.
04:33Right, team?
04:34All right. Let's go.
04:35Side steps are coming. Let's go right into it right here.
04:38Perfect.
04:40There it is.
04:41Sit down low.
04:42Yes.
04:44Let's open up your arms here.
04:46Open and close.
04:47Anytime we incorporate the upper body,
04:49burning more calories, right?
04:51Exactly what we're doing right now is a high-calorie walk.
04:54Yes.
04:55Perfect.
04:56Keep it going here for four, three, two, and one.
05:00Find that walk again.
05:02Chips are coming right here.
05:04Kick.
05:05Kick.
05:06That's it right there.
05:07Keep that core tight.
05:08That chest nice and tall.
05:10Perfect.
05:10I'm just going to do off-arm reach.
05:13Perfect.
05:15Perfect, guys.
05:16Keep on kicking.
05:17Kick.
05:18Kick.
05:18Kick.
05:20Kick.
05:20Kick for eight, seven, six, five, four, three, two.
05:26Back to walking.
05:27Always come back into that walk.
05:29Perfect.
05:30I'm going to move back a little bit with my team.
05:32We're just going to go two up and two back, all right?
05:35All right, guys.
05:36On me.
05:37And four, three, two, one.
05:41Going up, two, and back.
05:43Two.
05:44Go.
05:47Good job, guys.
05:48Keep it going here.
05:50We'll find this walk again right here.
05:52And walk.
05:53Side steps are coming.
05:55We're going this way.
05:56Let's go.
05:57Side steps.
05:59That's it.
05:59That's it.
06:00Do me a favor.
06:01Sit down a little bit lower.
06:03Activate those glutes.
06:05Oh, Lord.
06:05Perfect.
06:06I think that's it.
06:07I'm going to have some fun with it.
06:10Keep going, guys.
06:11That's right.
06:13Good.
06:14Do me a favor.
06:15Arms are coming up.
06:16We're going to go.
06:17Reach and pull.
06:18Reach and pull.
06:20That's it right there.
06:22Leasing those shoulder blades on the way back.
06:24Good.
06:25Three, four.
06:27Three, three.
06:29Three, two, two.
06:31And one.
06:32Good.
06:33Find that walk again.
06:34Good.
06:34Good.
06:35Good.
06:35Wide base here.
06:37Mini squats are coming.
06:38This is a small sit and a pop-up.
06:41And four, three, two, one.
06:45Get the pop-up right there.
06:48Good.
06:49Good.
06:49Good.
06:51Find that power through the legs.
06:53Good.
06:55Throwing that punch right now.
06:58Perfect.
06:59Perfect.
07:00Yes.
07:00Yes.
07:01Yes.
07:02Keep it going.
07:03Okay, good team.
07:04Keep it up.
07:08That's it.
07:09For four, three, two, one.
07:13Find that walk again.
07:15That's it.
07:15That's it.
07:16Let's go ahead and just go push this out for me.
07:19Let's get the heart rate's up.
07:21Good.
07:22Good.
07:22For eight, seven, six, five, four, three, two.
07:29One goes reach straight up for me.
07:31That's it, guys.
07:32You guys are looking amazing.
07:35Keep on going.
07:35Come on.
07:36For eight, seven, six, five, four, three, two.
07:42Power walking arms here.
07:44That's right.
07:45Pick those knees up a little bit higher if you can.
07:48That's right.
07:51Knee lifts are coming.
07:52In four, three, two, one.
07:56Lift right here.
07:57That's it.
07:59Getting back into those standing crunches that Taj introduced here.
08:04Making that fist.
08:06Crunching straight down.
08:08Good.
08:08For 10, nine, eight, seven, six, five, four, three, two, one.
08:17Find that walk.
08:19Great work, guys.
08:20Keep it up.
08:21Sidesteps right here.
08:23That's right.
08:24Just follow up.
08:24You got this.
08:26Sidesteps.
08:27So we're in the singles right now.
08:29Let's work in some doubles.
08:31Doubles right here.
08:32Double it up.
08:33Don't worry, team.
08:34Double it up here.
08:35Open and close.
08:37Come on.
08:38That's it.
08:41Keep it going, guys.
08:42For four, three, two, one.
08:48Let's find that walk.
08:48Come on.
08:49Walk.
08:50Walk.
08:51Great job at home.
08:52Pumping those arms.
08:54Keep this momentum going.
08:56Taj, you want to finish it out here for us.
08:57Tagging back in.
08:58Keeping those feet moving, guys.
09:00All right.
09:00We're going to continue to keep that heart rate up.
09:03What do you say about four up, four back?
09:05We'll all get close.
09:06All right, guys.
09:06Party.
09:06And four, three, two, one.
09:10Take it up.
09:11Two, three, four.
09:14Back.
09:15Two, three, four.
09:17Take it up.
09:17Giant steps.
09:18Come meet me right here.
09:19Good.
09:20And back.
09:21Two, three, four.
09:23Take it up.
09:24Two, three, four.
09:26And back.
09:27Two.
09:28Last one.
09:29That's one.
09:29Take it up.
09:30Two, three, four.
09:33And back.
09:34Two, three, four.
09:36Walk it here.
09:37Chest press right here.
09:39Excellent.
09:39Every time we add those arms, higher calorie burn, aerobic benefits are right here.
09:45You want healthy, hard walking, it's here.
09:48You're doing it.
09:49Shoot those arms right overhead for me, okay?
09:52Locking in that core.
09:53Excellent job.
09:54Eight more.
09:56Eight, seven, six, five, four, three, two, one.
10:01Walk it here.
10:03Excellent, guys.
10:04Why didn't that stand for me?
10:05We're going to go into four knee lifts on both sides.
10:08We're going to do four on this side first.
10:10Follow me when you're ready.
10:11Four, three, two, one.
10:15Four, three.
10:16You like that?
10:16Two, one.
10:17Good, guys.
10:18Four, three, two, one.
10:21Good.
10:21Chopping right across the body.
10:23Working that waistline while we walk.
10:25It doesn't get any better.
10:27Good.
10:27Four, three, two.
10:30Last set here.
10:31Three, two, last.
10:34Four, three, two.
10:36Walk it out.
10:37Good.
10:38Excellent, everybody.
10:39Wide stance right into those kickbacks.
10:43Coming in four, three, two, one.
10:46Kick it back.
10:47Good.
10:48That hamstring initiates that curl.
10:50We're bringing our arms up high.
10:52So happy for this walk today.
10:54Good.
10:54It's a party.
10:56Good.
10:56Pull down, guys.
10:58Excellent.
10:58All muscles are in motion.
11:00Great.
11:01Multi-muscle workout here.
11:03Another way.
11:04We're a little different.
11:05We're going to stroll around the block.
11:07Good movement.
11:08Good.
11:10650 muscles we got, right, guys?
11:12Woo!
11:12That's so much.
11:14Muscles in motion.
11:15You pair that with the bones.
11:16About 200 of them.
11:18You got your body's locomotion.
11:20What makes us move?
11:21Let's go.
11:22Four, three, two, one.
11:25Walk it here.
11:26Excellent, guys.
11:27Side-step it out for me.
11:29Good.
11:30Into the double side.
11:31Steps in four, three, two, one.
11:34Take it out together, out together.
11:36So we're going to get a little saucy here.
11:39Adding a skater to the end of it.
11:41So out together, out together.
11:43Good.
11:43Just tapping that toe behind the opposite heel.
11:46That's all you got to do.
11:47And add those arms if you'd like.
11:49Reach, pull.
11:51Excellent, Dr. You.
11:52Great, Joey.
11:53Great, team.
11:54I love it.
11:55Keep it going.
11:56Give me four, three, two, one.
12:00Good.
12:00Walk it out right here.
12:02Fantastic job.
12:03Four up, four back.
12:05Four, three, two, and one.
12:08Take it up.
12:09Two, three, four.
12:11Hey, and back.
12:12Two, three, four.
12:14Only one more.
12:15Two, three, four.
12:17And back.
12:18Two, three, four.
12:20That's right.
12:21Heart healthy walk right here.
12:23Knee lifts.
12:24So we're going to add a combo.
12:25Keeping that heart rate up.
12:27Four knee lifts, four kicks.
12:29Watch me, then follow.
12:31Four knee lifts.
12:32Four, three, two.
12:34Now four kicks.
12:35Four, three, two.
12:38Four knee lifts.
12:39Four, three, two.
12:41Four kicks.
12:42Four, three, two.
12:44Knee lifts.
12:45Four, three, two.
12:47Kick it out, guys.
12:49Good.
12:50I always say, I love those food combos, but I love these fitness combos better.
12:55Keep it going.
12:55Three, two, one.
12:57Walk it here.
12:58Excellent.
12:59Reach up high.
13:01Fantastic job.
13:04Give me eight, seven, six, five, four, three, two, one.
13:10Walk it here.
13:11Good.
13:12So we're going to take this down to a nice, easy walk.
13:14We're coming to the end of this workout.
13:16We're going to take this side steps in four, three, two, one.
13:21Take it out together, out together.
13:23Good.
13:24No arms here, guys.
13:25We can just bring them to our hips.
13:27You made time for yourself today.
13:29That's the most important.
13:31We did 2,000 steps.
13:34One big mile.
13:35I love it.
13:37All together.
13:38So if you walked out your door, you'd be about a mile away on a treadmill, four, four speed.
13:44Actually, and a mile away.
13:46Even on the treadmill.
13:47Walk it right here, guys.
13:48Thank you so much for walking with us today.
13:51Dr. Ian, Joey.
13:52Get the walk, buddy!
13:54Woo!
13:55Hey, Jasmine!
13:57Yeah, guys!
13:58Thank you!
13:58This is the Fun Fitness Bros workout series.
14:19I'm Joey Thurman.
14:20I'm Dr. Ian Smith.
14:21This is all about getting fit and having fun at the same time.
14:24So, hey, let's have a good time, baby.
14:26Do you have an imaginary jump rope at work?
14:28I do have an imaginary friend.
14:29It's him.
14:30Here we go.
14:31So we've got 40 seconds here.
14:33You've got five seconds left on this.
14:34Those stressors, life events, things you've got to get done at work, it doesn't matter.
14:39What matters right now is you.
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