Japanese Walking Workout | 4000 Steps Workout at Home

Yes, team. Welcome to today's Japanese

walking method workout which has been

proven to be just as good as hitting

10,000 [music] steps a day. However, in

just 30 minutes. Now, today's workout is

made up of 3minut [music] walk at a

lower intensity, 3minut walk at a higher

intensity for the next 30 minutes. Now,

this workout is entirely beginner

friendly, gentle on your joints and low

impact, which means you can get your

sweat on while protecting your joints.

Now, if you enjoy today's workout,

you're going to love my 28day step and

sweat challenge, which is designed to

help you drop 5 to 10 pounds of fat from

home with low impact workouts just like

this that protect your joints while

having a good time. And you can access

this challenge for just $1 US. [music]

All you need to do is scan the QR code

or click the link below for more

details.

Yes, welcome to today's workout. We're

smashing 4,000 steps in the next 30

minutes, but we're going to get started

with marches on your right foot.

This is your tempo. Join in in three,

two, three, two, one. Let's go. And one,

two, one, two. That's a welcome today's

workout. This one's going to be such a

fun, sweaty workout, right? But we're

going to go through some foundations

before we get into our main portion of

the workout. Now, these are marches.

These are your foundations. You can

always come back to this. If the move

gets too complicated or you want to take

it a little bit easier, just bring it

back to marching. If you do that for the

next 30 minutes, you're doing a workout

corrects. Lovely. Now you can also use

your arms as well to increase that

calorie burn. Okay.

>> Now we're going to move into our second

set. Step touches. It goes one. Boom.

Boom. Tap. Boom. [music] Lovely. Now if

you've got a step track on, I just want

to let you know before we get through

this workout. This tracks most of your

steps. Maybe 70 steps. It doesn't track

all your steps. Okay. When you get rid

of our bridge [music] steps, four step

touches forward. goes 1 2 3 4 Going

[music] back in. One 2 3 4 1 2 3 [music]

4 Take it back again. One. Now we call

this our bridge step. This bridges our

verses. That's choruses together. Now if

you see this beautiful circle mount here

represents how [music] much space you

need for this entire workout. We don't

need a whole gym floor. This is all we

need. Get ready to bring it back to

marching. [music]

Right foot it goes. One, two. Lovely

work. Now, as I was saying, you've got

full control of how much effort you put

into this workout. Now, if you want to

increase your calorie burn, you can lift

your arms up, pick your knees up, but if

you want to take a little bit lower, you

do you. The workout is your own. Back to

step touches. It goes

now. I'm all about the music. Music

gives you energy, energizes you through

workouts. So, get good music. trying to

make a workout feel completely

different. [music] So this first track,

we're just getting our steps in. Bridge

step four going forwards. One, two,

three. Take it [music] back and one 2 3

4. Let's go. And one 2 3 4 one.

Beautiful. Back to marches. Right foot

and center itself. Boom.

>> Good. Now take a big breath in for your

nose. [music]

Big breath out. Female. Lovely. And then

shake it out. Should do one more.

Breathe it in.

Breathe out.

>> Let's go. And one, two, [music] one,

two. Lovely. Let's pick our legs up a

little bit. Now, we're going to be

working with three minute intervals

today. So, 3 minutes at lower intensity.

Sort of like this. Then 3 minutes at

higher intensity, which can increase our

heart rate. Okay? So, our goal is to

keep that high intensity for 3 minutes.

Now, as I mentioned in the intro, it's

all low impact. It's [music] all gentle

on your joints, okay? So, we're

protecting our joints while getting our

workout in.

Okay? Now, the track's going to change,

folks. And we're going to move [music]

into a faster tempo. Watch this.

Catch that tempo. One, two. One, two.

Lovely. Now, if you haven't noticed, the

tempo's changed because we've entered

our first [music] interval. Okay? Boom.

Boom, boom, boom. Now, I like to really

use my arms to increase that calorie

burn while keeping everything nice and

[music] gentle and safe. Okay. Now, from

here, take your hands up to here. We're

going to move into little [music] step

reaches forwards. Goes step, reach,

step, reach. Boom. And you can bring

your hands back to shoulders. Here,

beautiful.

Boom.

Now, this is really a really lovely

movement to [music] get started because

we're warming up our upper body,

changing the rhythm, which is already

elevating our heart rate, right? We're

not doing any burpees here, not doing

any push-ups or squats.

We're elevating our heart rate, which is

the point with the Japanese walking

method,

which I will say, folks,

if you're not new to my workouts, you

know this. If you're new to my workouts,

I've been doing this method for the last

5 years. Knee tap,

tap, boom, hat, boom, hat.

We just call it the get fit Rick vibe

walk method, but now they got a new

[music] name for it. It's all good.

[laughter]

We're getting everyone moving.

That's the goal. Now, you notice you

elevate, you pick your legs up, your

heart rate elevates a little bit more.

Boom. How's your [music] joints feel?

Lovely. All right, that's the purpose.

That's the purpose of the Get Fit with

Rick channel. Joint friendly, [music]

low impact workout only. That's all we

do here.

Boom. Now, from here, we're going to

take it back to that high intensity

[music] marching. Three, two, march it

out. One, two. Now, without you

realizing,

we just did two combinations. Now, we're

going to put them together. So, we've

got our forward reaches into a knee tap.

So, we're going to do four of each.

Okay. Hands up here. Four [music]

reaches. One, two, three, four knee

taps. One, two, three, four reaches.

One. Woo! Lovely. You got it straight

out the back. Let's go, son. Boom. One.

One.

Now, in our 3 minutes of low intensity,

that's when we're going to grab some

water. Don't worry about it. Now, if

you're looking at a water bottle, come

here, mate. I need you. Don't worry, we

got it covered. Boom. We got it worked

out in this workout. Boom. Boom. Boom.

20 [music] seconds left.

Boom.

Boom. Lovely. Finish it off. Got a few

more left. One.

Don't forget to breathe. Four touches.

Last combo. One.

Four knee taps to finish. Keep the tempo

going, but march it [music] out now.

One, [cheering]

breathe in.

[music] Breathe out. Let's shake it out.

How you feeling? So, you see our heart

rate was elevated. We just That was 3

minutes we did. All right. Elevated

heart rate. Got 30 minute workout here.

It's beautiful. Now, should we [music]

grab some water? We're going to make

this part of our workout is grabbing

water. So, make sure you get your water

bottle at the ready here. [music]

Now, this is one liter of water. So my

goal in a day is to finish four to 5

lers. So how I do that is I set myself

during my [music] workout time. Drink

two of these during my workout time.

Right? So we're going to finish one of

these during this workout at least

[music] cuz I haven't got a refill.

[laughter]

All right, let's put that down.

Breathe.

Now some people want to be here. March

out like that. I like to like just

groove it out. We're stepping. It's the

same, right? Let's have a little groove.

Woo.

That's what I mean. You get good music,

it can change your [music] whole

workout, right? This channel is all

about good music. Feel good music. It

lifts you up, makes you feel good. Okay,

remember our foundations. [music]

Marches, step touches, bridge step.

Let's do step touches here. Boom.

[music]

Good work.

Now, what's great is when you move step

touches, it automatically feels like

it's a slower tempo, right? But it's the

same [music] tempo. Now, let's move into

our bridge step. Remember that? Four

step touches forward and back. One, two.

This change up the angle.

Boom. Boom. Woo. Oh, I'm feeling that.

Oh, that groom came out of nowhere.

What?

Okay, this is bridge step version one.

Now, [music] we're going to move to

bridge step version two. We're going to

do four step touches forward. Four. are

now on the spot. [music] One, two,

three, now four going back. So all we've

done, we've added in [music]

four step touches. Four step touches

here. Boom. H.

So it's like a Z shape, [music] right?

Boom. Boom. Boom. Four on squat. One.

Woo. This is bridge step two. Take it

back again. One, two,

and boom. Let's take it back to marches.

Woo!

Come on, son.

Now, each three minute interval is a

brand new track. Okay? If you're

wondering what part of the music we're

on now, cuz when we get towards the end

of the track, you know, it's going to

switch over. That means we're going to

move into either the high intensity

interval or the lower intensity.

And you know, when it's we're moving

into lower intensity prayer. [laughter]

All right, let's march it out. Woo!

Breathe in.

Now, I hope you like this new setting.

This is a brand new set we got. This is

folks. This is my new living room. It's

my new living room. We're going to try

it out. If you guys like it, faster

marching out. Boom. Boom. [music] Boom.

All right, let's pick it up. We now

moved into our next interval. Interval

number two.

Now, let's use our arms cuz remember the

goal is calorie burn, right?

>> And heart rate. Elevating that heart

rate.

>> Boom. [music]

So, if you do like this setting, I think

we'll shoot here a little bit more.

>> Now, we're going to move to side jab.

Take your hand up to little fists.

[music] Now, we're going to jump to the

side, guys. One, two. One, two. Now,

also, if I'm doing the exercise, folks,

there is no pressure when you [music] do

my workouts, to be exactly on the music,

to be exactly at the same time I start.

I can start a movement, you can just

check it out while you're marching and

go, "All right, got it." And then join

in.

Woo! My only expectation of you is to

put a smile on your face. That's what I

want during the workout. How you do the

workout is completely [music] up to you

because we're all working at our own

level, right? Some people level 10, some

people level 50, some people level 100,

some people level one. So you're only

going to compare yourself from where you

was yesterday where we're going to

progress to now. Butt kickers. Now watch

this. One, two. So we're just combining

now the upper body with the low body. So

we're just going to kick. Stay facing

me. We're going to kick our heels up to

here. Right now, I'm just going to add

in

a little hand. Boom. Boom. Tap tap.

Boom. Woo. Now, these are great. Now,

these are for your hamstrings. Your

hamstrings are the muscles on the back

of your legs, right? [music] These

control you going up and downstairs.

Especially, sorry, going downstairs,

should I say. Now, when you work your

hamstrings, you may want to hold a

handrail when you go down some stairs,

folks. [laughter]

That's why you see people that being on

a bicycle, they need to hold that handle

as they go downstairs. March it out.

One, two, one, two, one, two. Now,

sometimes my chat and get away with me.

Right. And I might quickly move into the

next movement. Just join me when you're

ready. Now, we combine those two

together. Four side jabs, four butt

kickers. Three, two, one, it go. One,

boom. Four butt kickers. One hoo.

Jab it out. Step. Boom. Boom. Boom.

Let's go. Last one. [music]

Boom. Boom. Boom. But kick it out. Use

those hamstrings. One, [music] two,

three, four. Let's go. And one, two,

one.

One. [music]

And again. And one.

One. 2 3 4 one. 15 seconds left.

Woo! Finishing it off now. Last combo.

One, two, three, four. Butt kickers.

One, two. Back to marches.

One. Woo.

Breathe. Breathe in

and breathe out. Breathe in for your

nose.

Now breathe out through your mouth.

Now what this does helps regulate your

heart rate which means [music] it helps

control your heart rate. Bring it back

to normal tempo quicker. Okay. So just

breathe in through your nose again.

Hold it for a second [music] and breathe

out.

Lovely. Folks should grab some water,

shall we? Come on then, mate. Let's get

some water. [music]

I should have got two of these bottles.

I'm going to do this bottle within the

next 15 minutes. [laughter]

Now, drinking water during a workout

makes it so much easier to get your

water taker intake in. Right? If you

just sip it, that's just water in your

[music] mouth, but just really drink it,

right?

I don't mean gulp it. Let's move to step

touches. Boom.

Woo.

Now, this is our low intensity, okay?

So, we're not aiming to spike a heart

rate. So, just take it nice and easy.

[music] You can just be vibing here.

Now, we're working towards our [music]

foundational steps. Marching, step

touches, bridge, step, so you know where

we're at. Don't have to think [music]

about it.

Boom. Tap tap

again. Breathe in.

Now, I'm going to work towards the back

of my mat cuz we're going to do our

bridge step going forward. Four bridge,

four step touches. Two, three. Take it

back again. 1 2 3 4 1 2 3 Woo! I'm

feeling a vibe here.

Let's move to our bridge step version,

too. Do you remember it? Four forwards.

We add in four on the spot. So, just

combining [music]

putting our peanut butter jelly between

our bread. [laughter]

Four on the spot.

Repeat. And one. Hey. A I'm on a vibe

now.

Take it back in. One, two, [music]

three, four. We're going to bring it

back to marches. [music]

One, two. And simple as that. Just a

simple process of switching our steps up

is [music] from marching. Makes time

absolutely fly by. I'll be honest with

you. When I saw the Japanese walking

method, I thought it's blowing up going

viral everywhere. That's 3 minutes of

this. I went after 10 seconds. I'm bored

already. [laughter]

Social media has got my brain twitching

so fast. I need entertainment quick.

[laughter]

All right, we feel chilled. Breathe.

[music]

We're going to move into our next

interval. Okay,

ready?

March it out. And one, two, one, two,

one, two, one, two. That's it. catch

that rhythm.

Now, if you take your weight a little

bit lower here, boom. You can really get

down and dirty into that step.

[laughter]

Boom. Boom. Boom. Boom. Woo. Now, this

usually is quads front of your legs.

When you bend, you activate knees more.

So, when you're stepping in with your

body slightly angled forward, you're

getting more [music] activation here,

which is what we like. Now, this step,

step behind, right? Watch this. Step

behind, step,

step. Same step touches, right? But now

we're just taking it behind our [music]

foot. Boom. Tap. Now you can do this,

right? I like to twist my body with it

like this. So I'm going back on it and

turn it into a tap. Boom. Tap. Boom.

Tap. Tap.

Woo.

Boom.

Lovely. Now I'm getting some really nice

calf activation. Right. The muscles are

where your socks go. That muscle. Okay.

Boom. H. Come on.

Okay. Next movement we're going to do is

two steps forward, two steps back. It

goes forward, forward, back, back,

forward, forward, back, back.

Keeps going. On the pavement, off the

pavement, on the pavement, off the

pavement. Now I'm going to switch. Which

foot? I go forward. Switch. Boom. Boom.

Just because I don't want to walk with a

wonky leg. [laughter]

I have to even it out.

BB forward forward back. Excellent.

Let's move back to the first leg. Right.

Right leg. One, two. Ba, boom, boom.

Let's use the arms here. Boom. Tap.

Boom. Boom. Keeps going. Boom. Boom.

Boom. Boom. Okay. Back to marches. 3 2

1.

And notice the routine goes. Marching,

combo one, [music] combo two, back to

marching, which is our mental restart.

Oh, there's on my feet there. Now into

the combos. Okay, now four step behind.

It goes one, two, into two steps

forward, two steps [music] back.

Repeat that. Four behind. One, two,

three. Step it forwards, forward,

forward, back, back, forward, forward,

back. Step it behind. One, two. Woo! My

arms naturally move into pull it behind.

So if you want to do this with me, boom.

Forward, forward, back. Now I like to

visualize this, right? So I'm stepping

it behind. Boom. Throwing it behind. Now

I'm stepping on that pavement. Step it

on the step. Off. Repeat. And one, two,

three.

Now these arms are completely optional,

folks. Let's go. One. Woo.

And this one's really good for balance,

right? It's so important to not try and

get away too much from stuff that's

challenging.

Back to marches.

Breathe.

[sighs]

Sometimes when we can do a movement,

you're like, "Oh, that's tricky. Let me

do something else. Let me find an

alternative." However, it's like

anything.

>> Try it. [music] The more your body

learns rhythm, learns weight

distribution, then it becomes easier the

next time you do it. And certain moves

that you couldn't do the first time,

you're nailing a few months later. So,

it's important. It's important, right?

[music]

If you can't do set behind, just give it

a go. Give it a shot. new version of

>> All right, folks. Like, Rick, stop

talking. I want you some water. Let's

get some water.

>> Okay, I'll get to a quart of my bottle

already. [music]

[music]

>> And I take it easy on your water

drinking. I did say drink a lot, but

don't give yourself cramp.

Okay, breathe.

Breathe out. How we feeling? Good.

Joints feel good. Knees feel good. Back

feels good. Beautiful.

Okay,

we're going to move to

our slow interval movement. Second one.

Step touches.

Boom. Woo.

Let's go. Boom. Boom.

One touch. One touch.

[panting]

Now, there's a lot of questions about

what do you wear on your feet when

you're doing a [music]

walk, right? Should you wear trainers?

Can you go bare feet? What bridge step?

Now, the honest truth is ideally you

want to wear trainers because trainers

gives your foot support, gives yourself

arch support, [music] right? So, someone

may do it bare feet and end up with foot

issues, foot cramps and things like

that. Right? Now, when we bridge step

two, remember this is chilled, [music]

right? We don't need to be killing

ourselves in this front spot. One, two,

three, [music]

four. Take it back again. One. Now, some

people can

boom do walking workout in just their

socks and be absolutely fine. They're

[music] never ever going to have issues.

Now, some people start noticing their

foot start to hurt, got planter

fasciitis, things like that. So, then

you would really would recommend you

wear [music] a pair of trains that

supports your arch in your foot. Okay.

Mar it out.

Boom.

So, I've [music] got a mat here. I've

got my trainers. These are really good

for cushioning. These trainers I'm

wearing, right? [music]

Sometimes, obviously, in your own home,

right? Or even put trainers on. Now, I

do have a second mat. It's actually a

kids playmat, right? Which is quite

squishy. So, sometimes when I'm doing

the walks [music] at home, I would just

be on that in socks because it gives me

some cushioning. So the over rule is you

want to have some sort of cushioning

whether it's a trainer, whether it's a

soft mat,

but some people have fun without it. So

but get fit with Rick's head. Get some

trainers on, love. All right, we're

going to move into fast marches.

Three, two, three, two, one. Let's go.

One, two, one, two. There we go. Moving

to our next. See how quickly that is?

See my chat? [laughter]

My chat froze you off. You stop thinking

about what we did. Beautiful.

Boom. Boom. Boom. Boom. Woo. Breathe in

through your nose. Breathe out through

your mouth. Feel good. Feel amazing.

We're going to move to sky reaches now.

Okay.

Hands up to here.

It goes. One. Two. Boom. Boom. Now,

we're going to really reach up. Now,

what I want you to do on this one, I

don't want you to short change this

movement by just be here like that.

Okay? Try and reach and get a lovely

stretch [music] down each side. The more

range we can put our body into, right?

Further away we can stretch, further

away we can elongate our body. Guess

what? Burning more calories, but we're

also getting really nice mobility here.

Boom.

>> Cuz like what does sitting on a desk or

a sofa all day do, right?

pulls your shoulders forwards, makes

everything feel really tight. So, we

want to make sure we're stretching out

any opportunities we can. Okay, from

here we're going to move back to knee

taps. Boom.

[music] One, two, three, four.

Beautiful. So, this is

our next combination we'll put together.

Okay, it's got sky reaches

into our knee taps. And this is again

the effort of bringing our knee up

increases that calorie burn without

putting any more effort into it. We're

not here like, "Come on, you got this,

son. [laughter]

We can be here."

Now, when you're doing this, think about

engaging your core. So, if somebody's

about to punch you in the stomach, you

have that brace feel. We go. Now,

maintain [music] that. Okay? So, I'm

going to maintain that. Okay? I'm going

to maintain that feeling like someone's

going to punch you in the stomach. And

that's what we call engaging our core.

March it out. One, two. Sometimes

confusing people say engage your core.

Like, what does that mean? [laughter]

Just mean someone's about to punch you

something, you brace it. Have that

feeling throughout. Okay. Four sky

reaches. Let's go. One, two, three. Knee

[music] taps. One, two, three, four.

Let's go. And one, two, three, four.

For fun, let's move it into double taps.

So, it goes one, two, two knee taps on

each side. One, two. One, two. Let's go.

One, two, three.

One, two. Boom. [music]

Let's go. One. Now, you may be thinking,

Rick, how did you just come up with that

on the fly? You just switch up the

exercises like some sort of genius. And

the answer to that is I just read it

wrong. [laughter]

That was my genius there. I read wrong

what was on my little prompter. It's a

double knees app.

>> [laughter]

>> But I do it so seamlessly, you would

never know. And then I confess all my

sins. Double D tap. March it out.

One, two. Beautiful. That didn't feel

too bad, right? Breathe in through your

[music] nose.

Remember, always trying to regulate a

heart rate between each interval. That's

[music] going to be the difference

between a low intensity, high intensity.

Low intensity, we should feel like we're

back to normal, right?

Okay. Breathe in.

Slow it down. So, I want to catch cuz

I'm about out of breath now. I want to

catch my breath before I grab some

water.

[music] Lovely. Should we go? Come on

then. Let's go. Boom. Boom. Boom. You

might have to send me some water to the

screen. [music]

Beautiful. Got a little bit left.

Next time [music] bring two bottles.

So easy as that. Nearly done a liter of

water.

Well done.

Brilliant.

Nice [snorts] vibe now. Hey.

Boom.

Okay. From here, let's move to step

touches.

[music] Three, two, one, go. Woo.

Got a little groove in here. Boom. Boom.

Hey. Yay! Boom!

Get those vibes in, baby. Woo!

Boom! Boom!

Okay, bridge. I'm Take it back. So, I'm

going to move to bridge. I'm going to

use this whole space here. One, two. I'm

trying to get to each side of my mat

here. Stick it back in. One, two, three.

Stick it forwards. One, two, three.

[music]

Stick it back in. One. Okay, bridge

version two.

Remember, we don't need to think about

these steps either, just to help

[music] keep our body moving.

Four on spot. [music]

Boom. Let's repeat. Bridge. One 2

[music] 3 four. Nice and chilled. One.

Woo. All this time we're getting our

steps in while jamming out.

Okay, we're gonna bring it back to home

to marches. Three, two, [music]

one.

Breathe in

and breathe out.

Woo!

Lovely. How we doing? Feeling good. So,

these spikes of heart rate, spikes of

our heart rate, the low intensity,

which are intervals, [music] right?

Spiking your heart rate, slowing it

down, burns more calories, gets you

fitter in a quicker time. And that's

what the Japanese walking method is all

about. Elevated heart rate, slow heart

rate, elevated heart rate. [music] And

you may be familiar with HIT workouts,

right? 20-minute workouts. Now, the

reason there's 20-minute [music]

workouts because the intensity you're

putting your body under in that time,

the difference between going for a walk

and going for a sprint, right? Okay,

let's march it out fast. Tap tap tap.

One, two, one, two, one, two. [music]

Well, let's go.

Now, I want to really increase my

calorie burn. I want to pick my knees up

now. I'm really I'm feeling up for it,

son. [laughter]

And that's the thing. The warmer your

body gets, the more energy you get,

which is crazy, right? Triple march.

Watch this. [music]

One, two, three, touch. One, two, three,

boom, boom, boom, touch, and one. Woo!

One, two, three. Add a touch. One, two.

This is one of my absolute groove sets.

You can play around all the different

angles. You can do this. Just forward

and back [music]

to the sides on the spot. You can switch

your angle. You put the foot. Boom.

Boom. Boom. Oh, I got so many

combinations mixed with a set.

Boom.

Now, let's increase our calorie burn.

So, we're going to do [music] pick our

legs up a little bit higher. One, two,

three. Tap. Now, the same step going

forwards [music] and back. Okay. And I'm

going to use my whole mat here.

One, two, three, tap. One, two, three.

One, two, three. So, whatever space

you've got, but this like a meter gap,

[music]

me space we're using here. So, we don't

have the space to move forward and back.

Do it on the spot again.

One, two, three. One, two, three. Woo!

[cheering]

Let's go. One, two, three.

Now, see, because this is just stepping

here,

we can use our arms a little bit more.

[music]

One, two, three. One, two, three.

One, two, three. Lovely work. Okay, back

to marches. Three, two, three, two, one.

March it out. And one, two, one, two.

Well done. Woo. Okay. Lovely little

combination.

Two [music] triple marches on the spot

and two going forwards and back. Okay.

All right. You [music] ready? Three,

two, one. Triple march. One, two, three.

J forwards and back now. One, two,

three. B on the spot. And one, two,

three.

[music] Let's go. And one, two, three,

back. Repeat. And one, two, three. Woo.

Forward. One, two, take it back. And

one, two, three. Back [music] center.

One, two, three.

This gets your brain going, right? Boom,

boom, boom, boom. This is [music] really

good for weight distribution, which is

good for balance, right?

And all balance is if you're someone who

struggles with

balance [music]

is just practicing steps like this over

and over again. You learn your weight

distribution. One, two, three.

One, two, three. One, two, three. One,

two, three. Three, two, one. Boom.

Folks, [sighs]

I didn't tell you. We've just completed

the entire workout. Just like that. If I

caught you off guard, I caught myself

off guard. Folks, [laughter]

did I tell you 30 minutes was going to

fly by? We're going to move into a

lovely little cool down. Now, you've

done 30 minutes. That's 10,000 steps

equivalent. Well done. I'm really proud

of you. Okay, let's march it out with

me. Goes one, two, one, two, one, two.

So do love stretching now just cool down

our body after that

>> step touches.

Wait for it.

>> Oh, that beat nearly killed me off

there. Woo. Okay, all we're going to do

now like we did that three minute low

intensity, we're just going to vibe now.

Boom. Boom. [singing]

Boom.

Okay, from here let's do

four walks forward.

One, two, three. Take it back and one,

two, three. So, this is all about

slowing our heart rate back down.

I feel good already. [music]

That flew by really, really quickly. If

anything,

make sure you let me know what you

thought of that workout. Do you want to

see more like that? [music]

Okay, let's take our feet out here.

Center. Big breath in.

Big breath out. Good. Big breath in.

>> Two more like that. Breathe in.

Really reach the fingertips out. Last

one. Breathe in.

Now, leave your hands up there. We're

going to reach. Reach.

And reach.

You can move through the music here. And

each time you can reach, reach a little

bit higher. Push that hip into it.

[music]

Good. Take your hands out to the side.

Cross it over. Pull it in nice and

tight. It's a lovely little shoulder

stretch here.

>> Big breath in. As you breathe out,

squeeze it in tight. Release. Other

side. Lovely. Okay. Pull it in. So, nice

straight arm. Now, v with me as you're

doing this.

Want the vibes, baby. Big breath in. Br

squeeze.

Well done. See some arm circles going

back here.

[music] Really open this up and

forwards.

Releasing all that lax acid. [music]

>> Okay, well done. Now from here, what

we're going to do, we're going to take

our left leg forwards. We're going to

flex it. Slight bend here. We're just

going [music] to lean forward with a

nice straight back and get a nice

stretch down it. Back of this leg here.

>> Well done. We switch other side. Flex

foot. Slight bend in your left leg. Lean

forwards on the opposite side. Should

get a nice stretch in the back of your

leg here. We're going to lead from the

lower back. That's going to keep that

nice stretch here.

>> Okay. From here, release. We're going to

move into quad stretch. We're going to

grab our you can feel free to use a u

chair or here. Now, what we're going to

aim for here, show the side, is you want

to get your knee behind your standing

knee, but you want to push your hips

forward at the same time. Now, you got

those two points. You're going to try

and pull that foot further back. Pushing

your hip forward. Pulling knee back.

Squeeze. Release. Other side. Well done.

Grab your laces here. You can put a

slight bend in your standing leg. Now,

we want our bent knee to be in alignment

with our standing knee. Pull that knee

further back. Push your hip forward.

Lift your chest up. Hold. Big breath in.

Big breath out. Squeeze and release.

Take your hands down here. Give yourself

a massive round of applause. Thank you

so much, folks. Thank you for joining

for today's workout. Let me know in the

comments below [music] what you thought

of this workout today. Absolutely love

you folks. I used to finish with a We're

going to finish with a high five. Check

your hands out. Three, two, one. Let's

go.

[music]

>> [music and singing]