Day 3 New Year Challenge: 30 minute Walk and Dance Workout | Seniors, beginners

Hey there, April of Yes2Next here with my mom Aiko. Hi. Congratulations on making it to day three of our seven day new year challenge. Good job. Excellent work. Good work on staying with us here. All right, so today we have another pyramid workout. Today we're going to do some dance moves. Excited? Yeah. Okay, so five dancy type moves in increments of 20 seconds, 30 seconds, 40 seconds Okay. Wow. Ready for that? All right. And so you don't need any equipment for this workout. However, if you wanted to up the challenge, you could, you know, use some really lightweight and I recommend very lightweight. Like I'm going to use two pound weights or you can use like bags of beans. Something that's really easy to hold because we'll be moving around like that. So even like doubling them up, you know, you can get a workout with beans. Who would have thought that? We've got some peas and then also lentils. Very nutritious. Very healthy. Very nutritious workout. Healthy weights. All right. Okay. So make sure that you clear the area. Okay. We're going to be moving around. And what else can I tell you? Oh yes. Don't forget to look out for that secret word to enter our Yes2Next new year sweepstakes. More instructions on how to enter the sweepstakes are in the description below, but just look out for that secret word and collect all seven and then send those to us. Sounds good. And the directions are in the description. Good luck. All right. Yes. Okay. So I'll take a quick pause here and get started with a warmup on the other side. Let's start warming up by marching in place. Okay. Very good. So if you're new to Yes2Next, welcome. You know, we're, we're so happy you found us and we look forward to helping you get healthier and stronger. As you may know, we have a lot of different workouts that you can check out, um, ranging from five to 50 minutes. So yeah. Alrighty. That's right. So start where you are at your level and build up slowly. Okay. Let's do some sidesteps to your right. I accept it. Good. Keep going and breathe. Yeah. That's right. Don't forget to breathe during workouts. Sometimes, you know, you get a little tense, right? And you stop breathing. You have to kind of tell yourself just to breathe. Okay. Yeah. All right. And we always say in these type of workouts where we're walking or moving like this to have good posture, check your posture, you know, ears, shoulders, hips, all in alignment. Okay. Your words are in my brain. Good. So when you're out, out and about, you're thinking of that, right? Oh, absolutely. Standing in line, looking at other people. I feel like saying, you know, you really got to get your ears and shoulders aligned with your hip. That's very helpful. You're doing your civic duty. I really commend that. Okay. Let's do some side diagonal reaches here. Side. Good. And reach. Good. Keep it going. Wake up those muscles. What we're doing is we're preparing our body, you know, for exercise. It's very important. Yep. Get your blood moving. It's important to warm up to help prevent injury. Okay. Yes, sir. Sure. Before you do any type of workout, you don't want to get injured. Give me four. Good. Three, two, and one. Good. March out. Good work. Okay. So while we're marching, let's just do some shoulder rolls to the back. Okay. So four, good. Three, two, and one and reverse it. Four, three, two, and one. Very nice. Good work. Okay. Now, stop the feet. Let's just do some nice little head tilts to your right, center, and left, and center. One more time. Right and center, left and center. Now look to your right and center. Look to your left and center. One more time. To the right and center, left and center. Look up, up, center, and down, center, and up, center, and down, center. Very nice. Okay. Let's march it out. And that's our quick little warmup before we start into our pyramid workout. Here we go. All right. Take a quick pause here. We'll get started on the other side. Okay. Let's just keep marching. And so our first move is going to be diagonal toe taps. Okay. It's going to look like this. So we're putting our right foot forward and then diagonally. Okay. So there's a little turn involved here. Okay. And we'll be on in five seconds. And you see my hands and just kind of flaring them out. Okay. We're here for 20 seconds. Okay. See my arms? Flaring them out. Easy peasy. Yeah. Easy peasy. And go at your own pace. You don't have to go at our pace. Okay. We just want to learn the move here. So go slowly. Okay. Slow and slow. Coordination. It's always been an issue for me. Yeah. And rest. Okay. So march it out. Okay. March it out. Very good. Very good. Okay. Keep going. This is easy because it's 20 seconds. That's right. I'm going to be crying in a few minutes. Okay. Our second move is going to be basically those toe taps, but to the rear and it looks like this. So right foot back and left foot back. Okay. And we're on. Okay. Here we go. Right and left and right and left. Okay. And your arms can just go naturally like this. Okay. Just back. Nice and gentle. Don't have to go super speedy. If you want, you can up this, but let's just learn this move. Okay. That's true. All right. And there you go. 20 seconds. March it out. Good work, everybody. I like those 20 seconds. Well, you get another one on the other side. Okay. Our next move is the grapevine. Your favorite. Maybe our friends already know this, but in a simple way, it's just two steps. So it's step, step, step and touch. So it's left, right, left, right, right, left, right, left. Okay. That's the move. So here we go. We're on. Right, left, right, left, left, right, left, right. And if you want to just up the challenge, you put that foot behind that second step. That's the grapevine. Okay. Good. Just watch my mom. She's doing that little two-step going on. I'm doing the basic grapevine. That's good enough. Okay. March it out. It's just fine. Good work. How was that? I like those 20 seconds. All right. Yeah. Okay. Yeah. 20 second round. Super quick. All right. So our next move is just, just a side step. So we do the side step, right? Okay. And the hand movement or arm movement, just going to be arm up. So side step up, side step up. So right and then left, right and left. Oh, yeah. It's the same side. So right and left, right and left. There you go, mom. Good. That's it. You're going to have many opportunities to get really good at this move. Okay. And march it out. We're going to get, have another round. The brain has to get cooking here. I have many, many, many chances to get that coordination, but you know what that is training your brain, you know, and you know, to connect with your muscles, which is great. Okay. Next move is just step out. So we're just stepping it out. So from a center position, just stepping it out. Okay. We're on step it out and step it out. Good. Step it out. Step out. Good. Watch those feet. There you go. That's it. Let's keep it easy peasy with your arms. Okay. Very nice. That's really good. Believe it or not. You are dancing. You're dancing. Okay. Good. Nice work, everybody. That was the first round. Okay. First round. Next round is 30 seconds. Okay. Okay. All right. So let's just keep it moving. Okay. We're just going to rest here for a little bit. This is rest, right? This is rest. This is rest over here. It's always waiting for you there. Okay. So remember that first move. First move is going to be that diagonal toe touch, right? Okay. Okay. So it's like that, right? We're going in about a few more seconds here. Keep going. Keep those feet moving, everyone. Good work. Okay. And we're on. So right. Yes. Right foot and left foot. Just like, yeah, slight bend in the arms. It's almost like just little waves here. Okay. Real slow. Nice. Like wings. That's right. Just like wings. Absolutely. And we're here for 30 seconds. Okay. Out and out. Yes. Just flare it out. Very nice. Well, I guess for all these moves, you need to work on your balance. Okay. Marching out. Excellent work. Okay. Our next move is that diagonal to the back. Okay. Right. Like that. That. Okay. Keep it marching. Getting your steps in. Yep. Keep going. Good work. Okay. We're on a few more seconds here. Breathe, everyone. Okay. And we are on. So right foot back, left foot back. Good. Okay. Yep. Good work. Working that posterior chain. So everything from your glutes, your hamstrings, calves, and your feet down there. Okay. Good work. Breathe. And go at your own pace. That's the beauty of this is that you go as fast as you want at the intensity that works for you. Yeah, exactly. Good work. Okay. And march it out. March it out. Yes. Be comfortable. It's all about building strength gradually and slowly. Yeah. And you will, you will get stronger. Absolutely. Oh yeah. You stay with it. It's all about staying consistent. Yeah. You know, I applaud you for being here and just getting started if you're just starting out, but stay with it. You will see results. Okay. All right. Those two steps, step, step, step, and touch, right? And touch. Good. Grapevine. That's for you. Good. Yes. Yeah. All the grapevine is moving that one foot back on the number two. All right. So step, step, step, and touch. So step back, step, touch, step back, step and touch. And breathe, everyone. And once you get good at these steps, then you start to just kind of embellish it as you want with your hands. Have your hands do whatever. Okay. And march it out. Good work. Yeah. Nice. Our next move. All right. It's just simple side steps with one arm up. Right. Okay. The one I always have problems with. That's okay. That's okay. Basically arm to the direction. Step up, step up, and up. Good. Yeah. Oh, you're doing it so far. I love it. I love it. That's looking good. And breathe. You can even put a snap at the top if you want. Not necessary, but just get into it. Enjoy the music. And breathe. And march it out. Good work. Okay. I can't believe we're coming up on that last part of the fifth move already. That's very good. And they're just step outs. Right. So from a center position, just stepping it out. Good. Okay. All right. We're on a few more seconds. And we are on. So step it out. Step it out. Okay. So from a center position now. Step it out. Step it out. So step out. Step it out. Yes. Good work. Coordination. That's okay. That's good. You got it. You got it. Good work. I keep thinking these are dance moves, right? They are, but I shouldn't tell you they are because you're just doing it. So secretly they're dance moves. So good work. And you'll see them in future workouts. Okay. And breathe. Okay. March it out. We're here for 50 seconds. Nice work, everyone. Okay. So take a sip of water. Really good work. Do we keep moving? Would love it if you keep moving. We love it. You're getting your steps in. Just awesome. Okay. I'm picking up my little light weights here. Okay. Oh, really? Oh, okay. Two pounders. Okay. Good job. Good job. We're here for another 30 seconds. So just keep it marching. Keep those feet moving. All about keeping it going. Getting your steps in, getting your cardio going, your heart rate up, which is excellent. You can even walk around in this rest period. Or if you wanted to sit down, that's fine too. You know, you need to take a break. That's all right. That's fine. You listen to your body. Okay. Right now we're on those diagonal toe taps. Okay. Remember those wings, angel wing? Yes. Good. Now we're at the top of the pyramid, everyone. Yes. Meaning this is a 40 second round. Okay. So pace yourself. Pace yourself and breathe. Okay. Everyone's looking good. Okay. And if you wanted to ramp this up, you can just speed it up. If you wanted to, do a little hop here. You know, just don't fall over. Yeah. Go at your own pace. Makes a difference. 40 seconds. Yeah. And rest. Excellent work. Really nice, everyone. Well, it's all about challenging your body. That's true. Your body gets used to motion, you know, a certain amount of motion, and you have to keep on challenging it. Well, cavemen, that's all they did was walk, you know. That's right. They didn't have vehicles and cars and things. You are so right. So right. Okay. Remember that. Step back. Step back. We're on. Go. Very nice. Yep. Cavemen definitely didn't have vehicles. Nope. Maybe they had fire. Maybe they had a wheel. That's right. Whoever invented that wheel was a brilliant guy. That's right. That's right. Yeah. But you know, to your point about cavemen, our bodies were made to move. Okay. That's yeah. Human beings are made to move. We had to survive. Right. So right. You know, that's why it's important to get your body moving. That's right. So cavemen didn't have TV. Okay. That's right. Okay. We're in a rest period. Good job. They had a coach, a rock coach. Maybe they had some fur that they sat on, but not much else. Right. Okay. We're doing that grapevine next. Okay. Steps. Right, left, right, left, right, left. Okay. And we're on. Go. One, two, three. Yes. Left, right, left, right. Step, step and touch. Good. You're doing it. Great. And breathe, everyone. Good job. Yeah. Keep breathing. Yes. And any kind of motion is great to do. You can't go at our pace. Please don't worry about it. Please. Yeah. Slow down. Slow it down or just march in place slowly. Yes. He beat the hair because he gets smart. That's right. That's right. And march it out. Good job, everyone. Now, remember, I always want to think your posture too. Keep that head up. Okay. I don't want you hanging over here. That's right. Okay. All right. Keep going. Very nice. Next, going into that side step with that arm, single arm up. Okay. Okay. Breathe, everyone. And we are on now. So, it's step, arm up. Step, arm up. Good. Okay. There you go. Arm up. Good. Breathe. Let's say we are working our upper and lower body here, which I love. And you have to engage your core to do this move. Yeah. You know? And get your heart pumping. Get your heart pumping. Yeah. And anytime you get your blood to your feet. That's right. Yeah. Anytime you get your arms above your head, you're really making your heart work. So, keep it going. Really nice job. And breathe. And rest. Excellent work. Okay. Good work. Okay. And our last move, get to the top of the pyramid. Okay. We're going down, folks. Yes. Excellent work. Excellent. We're going to do those step outs. So, from a center position, we're stepping it out, right? To the right and to the left. So, breathe. And we are on. So, step it out. Step it out from the center position. Step out. Step it out. Yeah. That's good. It takes me a while to get the gears. That's all right. You know, we're working on our coordination, you know? Getting those signals from your brain to your muscles to do what we want them to do. And I got short arms, so I don't know what the should be there instant. It's like that. Yeah. Well, it has to all start. It doesn't have a starting point, though. You have the right direction. Be like, okay, everyone, we're going to the right now. And breathe, everyone. Excellent work. Wow. You believe you finished the top of the pyramid? Yeah. I'm looking forward to going down now. All easy peasy going down. Yeah. Take a sip of water, okay? If you need to rest, rest. We're keeping our feet moving because we're going to make this a full cardio workout, okay? Yeah. Really nice work. Okay. Keep going. March it out. Good job. Hang in there. We're here for another 30 seconds walking and rest. Right. You're still searching for your hot dog? Yeah, I am. It's there. I can see it. I'm getting closer. Let's see. What am I looking for today? Yeah. You never talk about what you're looking for. Yeah. You know what? Probably healthy. Something healthy. Yeah. I'd say one of my favorite things are like shaved ice. I like shaved ice. Okay. Here we go. We're on. Okay. We're going diagonal toe taps. 30 seconds, everyone. I got lost in my dream of shaved ice. Wow. Yes. Well, they have wonderful shaved ice in Hawaii. Our friends in Hawaii, you know what I'm talking about? Oh yeah. Yes. Our Korean friends, there's this amazing dessert called bingsu, which I absolutely love. It's shaved ice. So don't get started. Oh boy. Yeah, please. We're talking about healthy stuff. I know. It is water. We're in a rest period. Very good. But you know, it is about moderation. Exercising, eating healthy, but you know, you have to, if you want to have a treat now and then, that's okay too. All right. And we're stepping it back now. Step it back. Yeah. So, so yeah. So, you know, exercising and at least my philosophy is just eating whole foods as, as much as you can, not processed foods and as many fruits and vegetables as you can. It's really good too. And march it out. And breathe everyone. Okay. Rest, rest period. Good job. Excellent work. Okay. We're going to go into that grapevine. Or the step, step, step touch. Okay. And breathe. Keep the feet moving. Yeah. I like how you're doing that. It looks really good. Thank you. Okay. We're on now. Grapevine. Good. Good. Those right, left, right. Let's go. Breathe. You're all getting really good at these steps. Yep. Starting to heat up here. Excellent work. And breathe. Nice work. Keep going. Check your posture. And rest. Nice work. Let's march it out. Good work. Hang in there. We're almost down. One more move. I know you're really looking forward to that 20 second round. Absolutely. Okay. Okay. Last, last move in this set. 30 seconds. 30 second set is a step out. So you're more on. Step it out. Oh, oh, it's an alarm up. Sidestep. Yes. Sidestep. Boy. Thank you mom for keeping me on track here. I think you're trying to cheat. Here I am being honest. Working through these routines. I guess my brain is saying, are we done yet? That's right. Sidestep up and down. Good job. Yeah. Keeping me honest, mom. Thanks. What would I do without you? Okay. Nice work. You even, you even caught me on that rest period. Excellent. Okay. Now, now we do step out. Now you can finish it. Yes, sir. Yes, ma'am. Okay. And we are, I'm from the center position. Step it up. Step it up from the center. Step it up. Good. Yes. That's it. Coordination's off. You're doing great. Still. Maybe I should have just quit earlier. No, never quit. Never stay with it. And breathe everyone. We're heading into that 20 second round. Breathe. Good job. And we're in 50 seconds. Okay. Very good everyone. Okay. Take a sip of water. I'm going to take a sip of water. Just walk around. You're going to walk around. Okay. Good job. Take a sip of water. Keep moving. If you can, if you need to take a rest, that's okay too. That's right. Okay. That's all right. Listen to your body. Yes. But those of you who are have some gas in the tank here, this is your time in this round to ramp it up. Okay. Okay. I'll watch you guys. Okay. Yes. And great job on staying with it. Yeah. Okay. So we're almost done. Good, good work. So our first move is at diagonal toe touch. Okay. All right. Okay. A few more seconds here. Keep the feet moving. Love that we're getting in our steps. Okay. And we're on the middle of those angel arms. Yes. You can bend those elbows a little bit. It's like, it's like making a smile with your hands. Smile everybody. We're almost done. Yes. Easy peasy. 20 seconds. Yes. Yes. And rest. See how fast that was? That was fast. I like those. Okay. You're like, can I have a workout with all 20 second rounds? Yes, we can do that. We can do that too. But I think you're ready for more. So this is a good challenge. All right. We're doing that toe touch back next. Okay. All right. Keep going. Keep going. And we are on for 20 seconds. Okay. Keep going. Good. And breathe. Keep that head up. Okay. Yeah. Good work. You can take a little hop if you wanted to up it. Challenge here. Good. And rest. Excellent. All right. Keep it going everyone. Breathe. Your favorite coming up. Yes. The grapevine. Yes. The grapevine. Okay. You keep moving and breathing. Okay. Or the right, left, right touch, right? Yeah. And we're on. So right, left, right touch. Or the grapevine. And breathe. And nice. This is a short round. It feels like a long one now. All right. And we're on. Okay. Good. Rest, rest, rest, rest. Excellent job. Yeah. We're getting close to the bottom. All right. Okay. We're doing that side step with the single arm. Yes. Your favorite or my favorite. Your favorite. And again, just, you just think about it and go at your own pace. Don't worry about it. Okay. So step arm up, step arm up. There, you got it. That's it. And breathe. Good work. Make it good everyone. Yeah. We're almost done. This is almost done. And breathe. Nice work. Good job. And you used weights all that time? Wow. I did. Yes. Okay. March it out. Pretty good. Yeah. Something to aim for. Maybe next time. Yeah. Yeah. Or a bag of beans, right? Yeah. Okay. You start, start small. Okay. Always start small. All right. Okay. We're heading. Step outs next. Yes. Last one. Last one everyone. All right. Hang in there folks. Okay. Here we go. Step it out. Step it out. Out from the center. Oh, from the center. Step it out. Step it out. Yes. Good. Yes. Bear with me folks. You got it. But practice makes perfect. Oh, that's okay. And breathe everybody. Nice work. Nice. Really, really nice work. Weights down. Just march it out. March it out. Okay. Give me some side steps here. Just cool it down now. Excellent work everyone. Cool down. Give yourself a pat on the back. Absolutely. I'm giving myself a pat on the back. You deserve it. Very good. Okay. Good work. All right. So let's stop the feet. Let's just do those shoulder rolls back. Oh yes. Okay. Nice. And forward again. Oh yes. Okay. Good. And just nice side steps. Side steps. Yes. Good work. Let's get those arms up. Up. Good. Breathe. Excellent. Okay. Let's stretch the legs out. One leg straight out. Toe up. Face the ceiling. Good work. Breathe. That's a nice stretch. Okay. Other leg. Toe up. Like straight out. Yeah. Good. Good job. Very nice. Very nice. Okay. Give me some hip circles. Loosen those hips up. Good work. Okay. And reverse. Nice. Excellent. Okay. And arms in a T with that one the right arm across the chest. Breathe. Yeah. If you use weights. Yeah. Feeling in your arms. That's good. And arms in a T and across chest. Good work. Nice job. Yeah. Good work. All right. Give me three inhale exhales with that clap at the top. Here we go. Inhale and exhale. You did really great work today. Yeah. Thank you. Inhale exhale starting your ear off. Right. Inhale and clap at the top and lean. Oh yes. Feel that nice stretch on the side of your body. Spine and center and get your left and center and come on down. All right. So if you need more cool down get that heart rate down. Check out our cool down video. It's very important for your muscles to get relaxed and for you to feel really serene and calm. Good job. Okay. All right. So nice job on completing this workout. We look forward to seeing you tomorrow for our next workout. You ready for that? I am. Okay. All right. So really nice work. Thank you so much for joining us. If you like this video, please give it a like, share a comment and subscribe to our channel. We're so grateful that you're here and great job on showing up today. Look forward to seeing you tomorrow. And in the meantime, keep moving and stretching. See you soon.