30 Minute | Marching Workout with Cardio Bursts | Walking at Home| Beginner Fitness | Optional HIIT

Hey everybody, I am so excited. Today we have these great ladies from Select Health. I've got Carla, Stephanie, and Sonia. I have been so impressed with Select Health. They have this great program, Five Dimensions of Live Well. Carla here, she lost 50 pounds by implementing this program into her life. If you want to learn more about it, go to selecthealth.org. Now, are you guys ready to get moving? Okay, let's do this. Hey everybody, here we are for our marching workout. We're going to march, then we're going to hit some cardio bursts. I have got these darling girls here behind me today. They're from Select Health, and I think they're pretty excited to be here. I think. So we're just marching it out, right, left. We're going to take you through a quick warm-up, and it's going to be all integrated right into the first section. Good. So if you're at home working out, just make sure your space is figured out. We're going to move around just a little bit, forward and back. So just make sure you're good to go. So here we go, pumping it out. We're going to move a little bit. We're going to march forward for four, back for four. Let's go, four, four. Forward and back. Good. How's this feeling? How are they doing? I think they're doing okay. I think they're having fun, right? We just started. We'll ask again at the end. Let's go. Forward and back. Nice job. Feels good to move around. It actually helps to get the heart rate up a little faster too when you move around. Okay, last time. Forward and back. March in place. Pump it out. Good work. Feeling good. I'm sweating already. It's feeling good. We're working hard already. We're going to get that heart rate up. Keep pumping it out. Now, as you're marching, I'll tell you your next move. Easy, easy. Simple moves today, but you can really kick it up, make that heart rate really climb. Step knee, step knee. Step knee. Yeah, good. Think about engaging the abdominals. Keep them nice and tight. Nice job. We're just warming up. You got to make your movements maybe not quite as big yet, unless you're feeling warm and you're ready to go. Nice job. All right. Just keep it here for a few more. Feeling good. Four, three, two. Everybody march right. March. Wow. How are they doing? How are you doing? They're doing good. I'm doing good too. I'm so happy to be here with you, and I'm happy that you're taking time for yourself today. Keep marching. Nice job. Now, let's move it around again in a moment. Same thing from the beginning. We're going to move forward for four and back for four. You ready? Forward for four. Here we go. Pump it out, right? You're really pumping those arms. Get your upper body warmed up. Looking good. Breathe it out. Nice job. Keep going forward and back. So, I want you to really look into your body today. If you need a drink at any time, pause us. Grab a drink. It's so important to stay hydrated. Okay, everybody, march in place. Okay. I think we're pretty warm. What do you think? Pretty warm? Okay, good. So, we're moving in to that first section. We made it through the warm-up. Awesome. Step knee, step knee. Back to the knee, right? We did this before. Big arms. Now, you have a couple options today. You can keep every single move low impact. If you want to kick it up, pick up that heart rate, you're going to have the opportunity to do a little more high impact move, okay? So, first one coming up. We're going to do some power skips. So, it's knee lifts with a little hop. Let's go. Right here. Now, if arms are confusing, you just can't get the arms. Just keep them right on your hips. We're breathing, right? Keep it up. You got eight more steps. Eight. Did I say eight? I did. Six. Bring it together. Come on. How are you doing at home? Hopefully, you're with us. Two. Last set right here and march right. How'd you do? Pretty good? You did good. They're still here. Okay, keep marching. Nice job. Let's move it around a little bit. Everybody, march forward and back for four. We know this now. Now, we're pros. We know what we're doing. Looking good. Forward and back. It feels good to move around, I think. Let's do a few more up and back. Forward and back. Nice. Looking good. Okay, last time. Up and back. Last time. Everybody, march in place. Now, we're doing a narrow march. You're going to separate the legs when you're ready to wide march. That's all. How's it feel? Not too bad? I think it's hard work, the wide march. Takes a little bit more energy. I know you can do it, though. Good job. Now, we're going to change. Step ham curl. Step ham curl. Step ham. You're kicking that heel right up to the glutes. Really strong. Strong arms, right? You'd be surprised with those strong arms. You're going to get that heart rate up. Come on. Everybody doing okay? Okay, I hear you get behind me. That's good. Four more here. Bliss it. We're going to hop it up. We're going to hop it up a little bit. Ham hop if you like. Right here. Now, if this is just a little too much for you today, you're going to keep it down low and back. We're not going to stay here forever. I promise. Let's go. Eight, seven, six, four, three, two, march. Wow. I'm not the only one, right? Wow. Okay. March forward and back. Breathe in heavy. That's a good thing. That means you're increasing that oxygen. You're increasing your endurance. Getting stronger. Wow. Still breathing. Okay. March in place. March. We're doing so good. We probably have about three minutes more in this section. You can do it. Stick with me. We got this. Okay. Step knee. Step knee. Step knee. Wow. Now we're warm. You can pick that knee up a little higher if you like. That's up to you. Now, you can stay here with those high knees. It's enough. It's big. It's good. But if you like, we're going to take it to a jog in four, three, two, jog. Oh, are you jogging? Oh, they're jogging. Yes. Nice and light on the feet. Breathe it out. I won't keep you here forever. I know I say that a lot. Almost there. Eight, seven. Pump it out. Six. Come on. Almost there. Four, three, two. Wow. March it out. Did you make it? They made it. You with us? March forward and back. Nice deep breath. Pump it out. Oh, you're amazing. You're amazing. They're amazing. I love it. Now, just a few more. Forward and back. Last one up and back. Breathing, breathing. March in place. Final little push. We can do this. I know. Marching, marching. Ready? A little bit wider march. Wider march. Step ham curl. This is your low impact version. If your heart rate is sky high right now, that's okay. That's beautiful. That means you're working so hard. But if you want to keep it at a good level for you, you're going to stick here with these step ham curls. Now, we're going to do a set of speed skates. You're going to hop laterally side to side. Four, three, two, hop. This is right here. What do you think? Not too bad? Good. Can you make it a little bigger? We're almost there. We go four, three, two. Everybody march. That was awesome. Keep marching. Second section's coming up. Great job. All right, everybody. Section two. We're here. We're ready. We're marching it out right, left once more. Just still want to keep that heart rate up. You have gotten your heart rate up. You want to keep it there, right? Depending on your goal. Now, just keep marching here. We're going to do some fun moves in this next section. Kind of a few kickboxing moves with the arms punches. You're going to enjoy this. I promise. Everybody, first of all, march up and back. Just forward for four, back for four, right? So, we know this. Nothing new. Nothing fancy. It's going to be great. Marching up and back. Let's just keep it here. You're warm now. You can really swing those arms, right? Big range of motion means big heart rate. Big heart rate means big calorie burn. Good job. Last time up and back. March in place. Pick up those knees. Yeah. I can hear them working behind me. They're doing great. I'm sure you're doing great at home. Just stick with this. We're in this together, right? Change. Step kick, step kick. Just right here. We're warm now. You want to do a little higher kick. If you don't like the hands and the arm movements, you can always keep your hands right on your hips. Make it your workout, okay? Whatever feels good for you. Kick it out. Now, you may notice big long lever moves like this, heart rate starts to climb a little bit. Now, you can stay here. We're going to change and do a hop kick instead. Four, three, two, hop kick. Hop kick. It's just a little hop in there. You notice you don't get our leg quite as high. Hop kick it out. I love this one. Do you love this one? It's like we have to be here. I don't know. We'll do it. Whatever you say. They're great. Keep it up. Keep it up. Hop kick it out. Little cardio first right here. Nice job. Hang in there. Four, three, two, march. March, march. Now, let's just go back to our forward and back march. Forward and back. Wow. Feeling so good. Are you feeling good? You're feeling good. Sometimes with my classes, I have to ask them at the end of the class if they're feeling good. Because in the middle, march in place. In the middle, you can be really working hard. Now, I want you to widen the legs a little bit. March wide. Now, listen. Keep marching. We're going to widen the feet and then quiet the feet and then bring those fists up right underneath the chin. We're going to start to do a rotation. Lower hips face forward. Upper body rotates side to side. Quiet the feet. Here we go. Just slow. So, this is single time. This is on the tempo, right? But I want you to think about that core. Can you feel that core working? I know, right? We're going to pick it up. Double time. Right here. I feel that. Do you feel it? Keep that core nice and tight. Stabilize. You're working hard. Four, three, two. Uppercut. Right here. Right here. Are you guys ready? We're going to speed it. Let's do it in two more. Speed it up. Come on. Are you strong? Yes. You're strong. Yes. I got it with you. Here we go. Uppercut. Oh, yeah. Punch it up. Nice job. Four, three, two. Drop the hands. Squat. What do you think? Oh, you've got to have squats. You've got to have squats. Get back in those heels. Can you pick up those hands? Think about your front toes almost coming up a little bit. Then you know you're really sitting back. Down. Wow. One more like this. Three. Okay. We're going to hold at the bottom and pulse it out. Come on. Oh, yeah. Oh, yeah. Are you dancing? You're like, we're supposed to dance? It's a burning dance. We're bouncing. Keep it here. Oh, come on. Four. Thighs are burning. Two and one. Stand it up. March. Wow. Right? Little booty burn in there. Thighs. Kicking it out. Keep marching. Nice job. I want you to go ahead. March forward and back. We are doing so good. This is the second section, you remember, and we're nearly there. March forward and back. Wow. So much fun. It depends on your definition of fun. I know. It is fun. Find that fun. Right? Last time. Forward and back. March in place. Now, final sort of kickboxy move. You're going to take your march to a shuffle. You're light on the feet. Oh, I feel a speed bag. We didn't practice this. Speed bag. We got to do speed bag. How you doing? Good. You like it? Good. Good. 20 more. No, just kidding. Five, four, three, two. Keep the shuffle. Drop the arms. She did say she liked it. Okay. Can you do jump rope arms? Jump rope arms with a shuffle, or if you like, you can start. Pick up those knees. What? This is the final push for section two. I promise. Keep it here. Eight. Oh, seven. Come on. Six. You've got this. Five. How you doing? Four. Oh, fight it. Two. One. March. You're awesome. You're awesome. Stick with us. All right, everybody. We're in the first section. Can you believe it? Hopefully, you've made it this far with us. If not, another day. Right? Keep marching. Final section. Now, I want you to just dig deep. Take that energy. Take what you have left, and let's finish strong. Okay? Sound good? Okay. Just keep marching. I want everybody, just same thing. March forward and back. Forward for four. Back for four. Good job. So, so far, we've really had the opportunity to get that heart rate pumping, right? We're going to finish out strong with a few more sections where we really pump that heart up. Get those muscles working. It's going to be great. You will know you had a good workout today. I'll just tell you that much. Last time, forward and back. Everybody march now. March. We're going to do a step touch. Now, we haven't done step touch yet in this workout. Step touch generally moves side to side, so get ready. In a few more counts here, we're going to step touch right, left, right, left. Are you there? Are you there? How about a dance break? No? Yes. Yes. I love it. Dancing it out. You have to. It's just like the traditional move, the step touch, right? Four, three. Now, let's just make it athletic. You're like, thank goodness. Okay. Just reach. I know, right? No, you look great. I don't know what you're talking about. You look great. Okay, here we go. Step touch, big arms. Reach and pull, right? Now, we're going to keep the legs wide and step tap wide, right? Step tap wide. Now, you can start to feel your body shift a little bit from side to side. I want you to start thinking about shoulders turning a little bit. Can you reach across? Right here. Big reach. Boom. Yes. Strong. Strong move. Pushing it out real strong. So, we're at the chest level now. I want you to think about reaching up overhead. Reach it up. Really stretch it up. Wow. Oh, you're looking good back there. How are you at home? I know. I keep peeking back at them. They're like, whoa. Here we go. Keep it here. Eight, six. Now, we're going to change to bicep curl arms. Same legs. Bicep curls, right? Boom. We can make this strong though, right? Really strong because you're strong. I know you are. And if you're not feeling too strong today, just keep it up. I know you'll get stronger. Nice job. Four, three, two, and march. March. Keep it in. I mean bring it in. March it out. Now, same thing. We're gonna move forward and back. You ready? Forward four, backward four. Yes. Now, we're having fun. Now, we're gonna do it. Keep it up. Forward and back. Last time. Forward and back. Everybody, march in place again. Pump it out. This is where you're strong. Finish it out. Good endurance. Build up that endurance, right? Now, this next one is my favorite. One of my favorites. Step touch again. Step touch. We there? Now, I know there's different types of exercises out there. Some like to be more athletic and some like to dance and that's perfectly fine. Back in the day, I'm gonna date myself here. Back in the day, we had the good old pony. The pony step. You jump side to side. Three, two, one. You guys wanna try? Pony, pony. Three, two, one. So, I know in Zumba, it's more like a cha-cha and usually you keep your knees down a little lower for that, but if you can really get those feet up, let's go. Oh, it's so fun, right? You can also do bigger arms. If you don't like the arms, don't worry about them. It's fun. Four, three, two, march. It's fun, right? Oh, that was good. Gotta bring it in. Forward and back. Forward. Oh, I'm breathing. Forward and back. Keep it up. Forward and back. Yes. Last one. March in place. Okay, listen. Next move. We're breathing. We're there. You're gonna step knee, step knee, step knee. So, we've done this before. We're gonna change it a little bit. You're gonna slowly start to think about turning that knee out and reaching for the heel. I call these insoles. Have you heard of these before? You're like, now I have. Okay, looking good. Nice big insoles. Now, this is the tricky part. If you want, we're gonna pick it up. Quick insoles. Let's go. Quick insoles. Seven, six, five, four, three, march. Whoa, that's kind of, whoa, right? That was exhilarating. Forward and back. I like that word. I'm gonna keep that word in my library. I like that word. It's exhilarating. Forward and back. All right. If you can believe it, we have one more push. March in place. One more push. It's an exercise that you do on each leg separately. You'll see what I mean. I want you to go ahead. Think about back to the move. Step knee, step knee. So, step knee, right? You've done this before. Yes, we're gonna change it a little bit. In a moment, you're gonna freeze the right knee up and hold it there, okay? Go ahead and freeze it up. You got it? Step it back. Repeaters right here. Pump it out. So, this is your choice. I love this one. You can really feel the glutes on that standing leg, right? We're gonna repeat it out. You can also slow the move down and add a little hop. Drive that knee up like this. Up, back. You don't worry about the beat of the music if you're doing this. Anybody driving it up? Oh, you are. Nice. Four, three. You look good. Two and one. Wow. March left leg. Ouch. Right? It's sore. Step knee, step knee. Step knee. We have to do the other side. We want to be balanced, right? You want to have a balanced body, right? Yeah, a balanced booty. Keep it up. Now, listen. It's the left leg coming up. Four. We're gonna freeze it. Two. Freeze it up. Woo. Balance. Take it back. Repeaters. Drive it up. Boom. Good. So, this is your first option. If you want to stay here the entire time, I love it. In just a moment, you're gonna go off the beat of the music a little bit. You're gonna drive that knee up. All right. Let's go. Drive it up. Drive it up. Woo. Yes. Four. Three. Two. One. March right. Wow. Wow. Good job. I gotta do a high five. I gotta do a high five. Let's cool you down. Just march it out. Your heart rate, I imagine, is pretty elevated. Okay. March forward and back. Nice deep breath. Wow. That was fun. Is it too early? Was that fun? Is that too early? I don't know what we're doing. I'll ask you tomorrow. March it out. March. Pump it out. Let's go into our cool down. When you're ready, easy step touch. Just be nice and simple. Oh, you're dancing too? I think I saw her. I saw her out of the corner of my eye. You can't help it. You gotta dance whenever you can. Okay. Higher heart. How's your Wow. Give me a nice big inhale up at the arms. Exhale down. One more time up. Inhale. Exhale down. Now, if you feel like your heart rate is still pretty elevated, you can pause, get a drink, but come back for the stretches. They're so important. Just trust me. Okay. Go ahead and quiet the feet. Widen those legs. I want you to turn both toes forward. You're going to shift your weight to one side, chest is lifted. Nice inner thigh stretch. Now, I have these gorgeous ladies with me today. Six sides. Sitting back on those heels. They're all from Select Health. That's why we've got these great shirts. Oh, they were amazing today. I was so impressed, weren't you? I'm impressed with you too. Go ahead. You're going to pivot to the side. Back heel is flat to the floor. You can keep the hands on the hips, or if you like, you can reach behind for a chest stretch. If you need a little more, blast those fingertips together. Pull it up. Oh, that feels good. Release. Shift the weight. Toe comes up. Sit back. I just want to remind you, the best way to work out is with your friends, right? What did you say? Yeah. Roll it up. Pivot around all the way to the other side. Same thing. Straight leg in the back. I want you to pull those hands forward, if you like. So don't forget to work out with your friends at Select Health. Oh, I think that's so incredible. Release. Shift the weight. Again, toe comes up. Sit back again for a hamstretch. Now, you can always keep it up here if that's more comfortable for you. You can go down deeper if that's where you are today. Oh, roll it up. Now, quad stretch. It's always a tricky one. Get your balance. You're going to pick up one ankle. You can always hold on to a wall or a friend for support, right? And release. Try the other side. Balance first. Oh, yeah. That feels good. This is the final stretch today. Hold it here and release. Nice, one more big inhale up. Exhale down. Oh, you're awesome. Awesome, awesome. Great job, girls. See you soon.