Mini Pausa: Suaviza la tensión del cuerpo superior con Smita Vyas

Hey there, April of Yes To Next. Here with my mom, Aiko. Hi. In this session, we're going to do a 10-minute walk. Now, we're gonna do one-minute gentle walking intervals with 30-second speed intervals. Now, this is going to help you increase your endurance and actually is going to burn more calories because we're gonna be doing speed intervals. That's good. And, you know, this kind of, like, HIIT training actually burns more calories than a steady-state, single-speed kind of workout. All right? So, now, mom's gonna do this one standing with me. However, you could do this one seated, if you like. Okay, so join us. We're just gonna do straight walking. And also, it can be done indoors or outdoors. So, if you have a cell phone, take us along, let the YouTube video run, and listen to us in your ears. All right? And we'll be giving you cues at the one-minute and 30-second intervals now. All right, mom, any thoughts? No, let's get going. We gotta walk. All right. We'll take a pause here and get started. Let's start with a gentle warm-up. Just march it out with the feet gently. Okay. Getting ready to walk. All right. All right? Okay, good. And we're gonna transition into leg swings. So, if you need to, be near a countertop or a chair, sturdy chair. And we're just gonna swing our legs back and forth. Okay? Forward and back. Just open up the hip and the glute area. Give me four more. Four, good. Three. Two. And one. Okay, stop. Shift weight, and let's do the other leg. So, let's do eight. One. Two. Breathe. Three. Four. Five. Six. Good. Seven. And eight. And rest. And if you can face your chair or countertop. I'm gonna go this way. Oh, you're gonna do, oh, excellent. Okay, we're gonna do some leg swings laterally, side to side. So, cross your body. Okay? Cross your body. Okay? Give me four more from here. Four, good. Three. Two. And one. Very nice, stop. And switch the other leg, whichever leg you have. Bring it across the body, right in the front. Two, good. Three. Four. Breathe. Five. Six. Seven. And eight. Very nice. Okay, stop. Nice work. Okay, so stand with your feet hip distance apart. You can have your hands on your hips. And let's just do some hip circles. So, you're just swinging your hips in a big circle. Just like, remember the hula hoop days? Do that. Okay. Three, good. Two. And one. Let's reverse it to the other direction. Good. Two. Three. Four. Give me four more from here. All right. How's it going there? I'm hanging in there. You look like you're going hippie over there. I know. Trying to coordinate the hip swings. That looks very nice. Okay, good, good work. All right. Nice work. Give me some gentle step backs. So, you're standing tall, and you're just stepping it back with the toe. Just step it back. It doesn't have to go far back. I just want to wake up that posterior chain. Okay? Good. Very nice. Stepping it back. Good work. Okay, give me three. Three. Good. This is two. And two. Give me one more. And one. Really nice. Okay, nice work. We also have to wake up the upper body, so give me a reach across the chest to the side, to your right or left. Okay? Reach. And reach. Give me four more. This is three. Good. This is two. And one. Very nice. All right, we'll take a pause here, and we'll get started with our walk. Okay, so let's just start by just gently walking. We're heading out on our walk, whether we're inside or outside. Yeah, okay. Okay, very good. And we're here for one minute. So check in with your body, okay? There's no need to be speed demon on this interval. Okay, we're just kind of getting started and walking it out. Okay. All right? Yeah, nice work. Okay, and check in with your posture, everyone. You know? Yeah, that's for sure. You know, ears, shoulders, hips in alignment, okay? This is your time to focus on form, and just to keep those feet moving. Okay, nice work. Breathe it out. And as you notice in this workout, we're not gonna use any music, so if you're indoors, put on whatever you want to listen to. All right, keep going. And we're counting down to five seconds. We're gonna go into that speed interval, and we're on. Okay, so if you can, speed it up, okay? This is your time. You get that heart rate up, okay? Keep it going. And even if you, you know, depending on what your fitness level is, you could even do a light jog. Right. But you make this workout your own. Okay, just pick up the pace, whatever that means to you. And breathe. And, and now gently. Good work. Okay, nice job. Okay, you need to take a sip of water? Take a sip of water. Okay, so what do you think of these intervals? Oh, so far. So far, we only did one set. We only had one so far. We're in our second. Ask me in 10 minutes. Right. All right. You're looking good. Breathe it out. Make sure you're breathing. Nice and gentle. Keep it going. Okay. Keep going, we're getting ready. Yeah. To do that next speed interval. Okay. Okay, in three, good, two, and one. Okay, ramp it up, everybody. Okay, good job. Pick up the pace. Yeah, whatever that means. Keep it going. Like what I'm seeing here. Go on, breathe. Yeah. Okay. Two, one, and relax. Okay, nice work, everybody. Okay, now breathe. Take a breath. Slow it down. Let's bring that heart rate down. Now at this point, now think about a time in your life, it doesn't have to be recent, when you did movement and it felt good. So, you know, I can think back even to my, my college days, oh my goodness, right? Right, when I just started running, and I remember how good I felt. So, you do the same. Think about a time when you felt good after, after exercising and hold on to that thought. Okay, keep it going. And breathe. Nice job. Looking good. And we're going to that second, that next interval. Okay, pick up the pace. Here we go. Okay, good work. Go here. You should really challenge yourself. Yeah. And it's okay to be a little bit breathless after this interval. Yeah. Come on, a few more seconds. A few more seconds. And breathe, nice work. Okay, nice work, everybody. Keep it going. Check in with your body. And check in with your surroundings, whether you're inside or outside. Look to see if there's something that you're appreciating today. Keep it going. That couch looks good to me. Oh, is that a couch on the trail? Excellent. It's coming. It sounds like that's your reward at the end. Okay, that's a good reward. So also think about how you're gonna reward yourself after this workout. Breathe, everybody. Nice, gentle. This is a time for you just to kind of relax. We're going in five seconds. We're going to ramp it up again, okay? Two, one, and ramp it up. Okay, good job. Breathe it out. Okay, what I'm seeing here, good work. You may start to feel dewy at this point. Yeah, you're doing a little dance move. Excellent, dancing and walking. Breathe. 10 more seconds. It's good to feel a little dewy in this workout. Three, two, one, and gently walk it out. Nice work. Okay, excellent work, everybody. Breathe it out. Looking good. Okay, good job. We're past the halfway point, so you're looking great. I'm glad you said that, very good. Few more rounds, but keep it going. And you can choose to take a sip of water if you need to. Your call. Very nice. Keep it going. Okay, breathe. Excellent work. 10 seconds, ooh, here we go. So five, four, good. Three, two, and one, and ramp it up. Okay, reach it out. Give me some faster stepping. Keep it going. You're looking good. Oh, yes, I like your style. My mom's giving me some great walking style there. Great fast walking style, brisk, fast walking. Good job. And that's what it's all about, making it your own. So three, two, one, and ramp it down. Right? Starting to feel dewy? Yes, dewy, it's nice. Yeah, okay, nice. Just gentle now, yeah. Just gentle walking. Breathe it out. Okay, nice job. Again, this is your time now. Check in with your body, see how you're feeling. I need some water. Okay, have a sip of water. Have a sip of water, okay? Ramp it down. Anytime during this workout if you need to rest, rest, pause it, take a rest. It's all about building up strength and endurance over time, okay? So you do as much as you can, and maybe the next time you do 10 seconds more, 20 seconds more, okay? So the more important thing is that you're moving and you're with us, so excellent work, okay? Okay, keep it going. Another five seconds, and we're gonna ramp it up again. Two, one, and let's pick up the pace, everybody. Use your arms, you can use your arms, okay? Breathe. These 30-second rounds are short, but they're impactful. Keep it going, breathe. Don't forget to breathe. Okay, five, four, good, three, two, and one, and walk it out. Nice work, everybody. Fantastic work on these intervals. Hey, this is our last just kind of gentle marching, walking interval before our cool-down. Yay! Okay, so great work. How weird. The crowd goes wild. That couch is waiting. All right, keep it going, we're not done yet. Not done yet. Coming in on 30 seconds, okay? Nice work, breathe. This is your nice little gentle walk before we cool it down. You know, checking with your body. You should be proud of yourself for making it to this point. Good job, so pat on the back for you. Good work. All right, another few seconds here. Hey, breathe, everybody. Excellent work on this 10-minute interval walk. All right, you deserve a cool-down, so that's what we're gonna do right now, okay? So if you're heading home here or you're at home, take a pause and we're gonna cool it down. Okay, so, whew. All right, so give me some in and out. I mean, open and close with the arms for one, okay? So you're hugging yourself and then opening up. Arms to back and hug. Open up chest area and back, okay, great. And we're gonna go into the hamstring stretch. So it's standing feet hip-distance apart, one leg straight out in front of you, toe up to the sky or the ceiling, and reach for that toe. You should feel a nice stretch, back of that leg. Did some awesome interval work here, so congratulations. Breathe, hold that stretch, really nice. Okay, and up, let's do the other side, okay? Left side, leg straight, toe up to the ceiling, reach, you don't have to touch it, just reach for it, but feel that nice stretch in the back of your leg. And breathe, don't forget to breathe. One more breath, yeah, good. All right, let's do that calf stretch. My mom can do it against the wall, okay? I'll show you what it looks like here. It's one foot in front, knee over ankle, other leg straight back, heel down. So you feel a nice little calf stretch, right? Yeah, and you should feel a nice hip opening happening in that leg that's to the back with the heel down. Good job, okay, I'm gonna switch here. My mom already switched, okay? One leg forward, knee over ankle, and the other leg straight back. And breathe, it's good. Good, good work, all right, nice job. Okay, face forward, face forward. Give me three, inhale, exhale, up and down. Inhale up, exhale down, inhale up, exhale down. Give me one more, inhale up. And clap at the top if you can. Straighten your inside out hands and lean to your left, or you can even bring your hands down, that's fine. Okay, come back to center, lean to your right. Nice stretch, and center, and come on down. Excellent work, now if you need more cool down, check out our cool down video. But excellent work, we're so proud of you for making it through this workout, and look forward to seeing you in a future workout. In the meantime, keep moving. See you soon.