1,200 Steps in 15 Minutes

Are you ready to get in lots of steps? This 15-minute class can be done standing with me or seated in a supportive chair. We have our sneakers on, water nearby, and we are ready to move. And to learn more about the variety of classes available on SilverSneakers Live, be sure to visit SilverSneakers.com. There are classes for everybody, including SilverSneakers Classic, Walk Strong, Cardio Mix, and many more. Click the first link below to check your eligibility. We begin by marching in place right left. You can be standing with me. You can also be seated in a supportive chair. Wherever you are, spine is long, shoulders dropping down away from our ears. Midsection is strong. Half tempo march right here. So a little bit of a tempo change. Four, three, march tempo. Let's try that again. Half tempo march. Four, three, march tempo. Let's try that one more time. Half tempo march. Four, three, march tempo. Adding on. Let's march wide. Take those feet closer together. We'll try that again. March wide. Four, three, feet close together. Alternating toe tap to the front right and left. Check in with that posture. Are those shoulders back and down? Are we getting warmer? Four, three, if you want, make it low kick. Four more. And then we march in place right left. So tap or low kick right here. Four, three, march in place. Rock step. Right foot steps back. Left, right. Just keep alternating. We have four more. Two more. March left right. We've switched our lead foot. Left side. Same movement. Four, three, half tempo march. Four, three, march tempo. Pump those arms. Lift those knees. Half tempo march. March tempo. We are getting warmer. Four, three, half tempo march. Few more. March tempo left right. March wide. Lift those knees. Pump the arms. Feet close together. We'll try that one more time. Four, three, march wide. Four, three, feet close together. Alternating toe taps to the front left and right. Stay with the toe tap or make them kick. Eight, seven, march left right. Let's do that one more time. Four, three, low kicks or tap. Four more. March left right. Rock step left and then right. Right here. Let's go. You can also make these arm movements bigger. Four more. Two more. March right left. All right friends. We're definitely feeling warmer now. Stand tall and proud. Step touch. Each time we come to our step touch, find the movement you want in the upper body. You can just move the shoulders. You can snap the fingers. You can clap the hands. Whatever feels right today. We have four more. Two steps to the right. Two steps. Now left. Four more like this. Two more. We're going to add some upper body movement. Push the arms to the right for two. Left. Let's do a few more. Two more times. Rock step right and left. Rock step. You've got it. Two more. March left right. We try that again. Step touch left right. Remember this is your chance to add some freestyle movement with the upper body. A clap. A shoulder roll. A snap of the fingers. Two steps left. Let's add the upper body movement. Push left. Right. Left. A few more. Two more. Rock step left foot. Now right. Bigger arm movements if you want. We have four more. Two more. March right left. We're gonna put all those movements together. Let's take a moment. Check in with our posture. Shoulders back and down. Midsection engaged. You can always grab a drink of water if you'd like. And then come back and march in place. Let's go back to the beginning. Four. Three. Half tempo march. A few more. March tempo. We're gonna do that two more times through. Four. Three. Half tempo march. March tempo. Can you pump those arms a little bigger? Lift those knees a little higher. Four. Three. Half tempo. Four. Three. March tempo. Let's take that stance wide right here. Four. Three. Feet close together. Gonna do that one more time. Four. Three. March wide. Four. Three. Feet close together. Toes tap forward or low kick. Right and left. Four more. March right left. Low kicks or tap right here. Four more. March right left. Step touch. Right and left. Remember those arms. Clap or snap or roll those shoulders. Whatever feels right. Two steps. Right and then left. Two steps. Adding the arms. Push to the right. Left. A few more. Rock step. Right and left. Rock step. You've got it. One more. March left right. Are we ready to begin again? A great time to check in with your posture. Once again, check in with that breathing. Four. Three. Half tempo march. Four. Three. March tempo. Four. Three. Half tempo march. Four. Three. March tempo. We're gonna do that one more time. Change that tempo. Slow it down right here. Four more. Find that beat. Next up we take that wide stance. Can you step a little wider? Lift those knees a little higher. Four. Three. Feet close together. We'll try that one more time. March wide. Four. Three. Feet close together. Toe taps to the front or low kicks. Right here. Left and right. Four more. March in place. Four. Three. Toe taps or kicks. Four more. And we march. Move those arms. Step touch. Let's stay here a little more. Four. Three. Two steps. Add the arm reach. Two. And two. Four more. You've got it. Four. Three. Two more. Rock step. Left and right. Rock step. One more. March right, left. Standing tall and proud. Keep those feet moving. We're gonna take a wider stance. Adding on wider stance. Keeping that wide stance. We're gonna shift our weight. Right and left. And tap the toes. Right here. Tap. Just shifting that weight side to side. Single arm reach across. Stretch across the upper back. We're gonna start to cool it down. We're still getting in steps, but we wanna bring that heart rate down. Reach down to the diagonal. Hands on hips. Keep tapping. Few more. Let's do eight more. Eight. Seven. Four. Three. Easy step touch. Easy step touch. March right, left. Take a moment. Check in. How are you feeling? Are you nice and warm? We got in lots of steps. Let's cool down a little more. Half tempo march. We'll stay with this. Great work today. I hope you are feeling warmer, more energized, ready to conquer the day. When you feel ready, you can stop movement in the feet. Wide stance, hip distance apart. Breathe in and breathe out. Once more. Breathe in and breathe out.