What's up everyone welcome to your one mile walk of the day I'm here with a special friend and super coach Joey Thurman what's up man how are we doing let's get this mile win right let's go let's do it all right guys let's find this beat right here and walk walk so if you guys been walking with us for years welcome back we're going to do a quick rehearsal of our four core moves you guys know these we're already in our first one how we feeling team we feeling we feel we feeling good Kim Let's Get
side steps are here guys side step side step that's it out together out together that's all it is start with the feet first and then we'll kind of increase the intensity as we go okay side step good keep on going here for four three two and one find this walk good there it is that is two moves in that third one is a kick all right guys let's find that kick and four three two and one here we go kick kick that's it right there extend that leg keep that core tight that's it extend that leg perfect that's
it just small gentle kicks nothing crazy we're just in the warm up you know got it perfect guys keep on going here kick kick for four three two and one always always always come back into this walk if you guys get lost this is where you you come okay let's go knee lift right here picking up that knee tapping that knee with your hands every single time we come up onto that one foot we're working on balance we're working on coordination and we're working those abs baby you can feel it already right
that's right good that's it guys keep on going for four three two and one back to walking right there that's it always always always come back into the walk this is your home base okay all right I'm going to join my team a little bit we're going to go up two back two okay four three two and one let's go up two and back you got this there it is up two and back good stick with me now a couple more and back that's it add a class here come on that's it guys yes almost there come come on here's four here's three here's two
and one find that walk and walk walk walk side steps are coming again four three two this way side step side step that's it out together out together shoulder roll now oh massage these shoulders out a little bit I like the roll yeah got to warm up that upper body right good so slowly reaching the end of this warm up guys but continue to breathe with with us through your nose long exhales through your mouth you got this in four three two and one walk walk walk all right so we're going to pick up the
intensity a little bit you guys sticking with me I got you all right guys walk walk that's it right there that's it keep on moving let's go up two back two Joey's got us on coordination and balance right here that's right now we're working on our gate as we get older sometimes we lose that coordination we lose that balance but not you not at home because we're getting it we're walking we're walking together I'm walking to you I'm walking away let's go Brother come on keep go back two up two and back two last one
come with me walk right here walk that's it side steps are coming singles to start right here side step side step out together out together you got this good do me a favor let sit down a little bit lower oh and step out a little bit bigger oh let's go with increase the intensity adding arms right here open and close that's it good I like the F activate that chest squeeze those back muscles you feel like him how's it feel hey they love it back here open it up let's go how's it feeling home you let's go for
four three two and one back walking walk walk walk great work that's it you got this guys kicks are coming this leg kick with us now kick kick opposite arm reach perfect that's it right there increasing intensity that's it burning extra calories every time we include that upper body good 8 7 6 5 4 3 two back to walking right here walk walk all right guys watch me wide base right here okay get the feet starting then we got mini squats this way sit and pop up right come on legs little quad activation come
on legs on legs are turning on we get the glutes going all right guys adding arms right here reach with me to the side reach reach extend that arm yep keep that core tight you got this keep on moving guys yes yes yes yes here's four three two and one find that walk power walking arms baby I found it I found it that's it guys my team is loving this big energy on set today we love this how we feeling West we good wo let's keep it going guys go up two and back that's it up two right here bang two up and back that's it up and back
stay right here guys walk walk walk walk that's it you guys are crushing this keep on moving mini squats are coming wide base actually we already did many squats let's do some Kickbacks here this leg right here hamstring curl working the back side of our legs good good I like what Kim she's already getting the upper body involved reaching P pole here work those hamstrings help that knee Health man let's go% all right guys change up the arms here reach high pull down woo yep that's it working the
entire posterior chain right here from our glut St our hamst strings strong back strong body brother let's go that's what we like here's four three two and one walk walk walk walk good walk walk that's it guys side steps are coming again this way side step side step that's it right there sit down low open and close that's it woo how we feeling team we feeling good that's it how you feeling at home you with us I'm on you guys made such a good decision today by pressing play today and welcome us into your house this is fun we love
this let's keep it going for four three two and one walk walk walk walk walk amazing guys do me a favor if you're at home grab your band team let's grab our bands okay let's go working on some resistance all right guys walk walk guys this is our top speed today you guys ready to kick it up a notch you you ready Crystal you got this girl let's go walk walk walk walk all right so band's going to come around our back if you guys want some more resistance Jo I think you might need more if you come down to that second Loop what are you
trying to say come on now join me good good let's go here push yes push activating that chest right now that chest stays tall I don't want you hunching over here I want you tall I want you proud keep that core tight press out come on westes let's get it yep yeah there it is couple more guys yes exhale on the way out for four three two and one good find that walk walk mini squats guys wide base oh yeah stick with me guys this way here we go mini squat mini squat good yes reaching to the side if you guys need less
resistance come down to that first Loop reach to the side there it is how's that feel team feels good there it is yep let's go a little bit of resistance goes a long way that's right keep it on going guys four three two and one walk walk all right guys Joey's going to teach us a little bit about how we don't always have to get onto the floor to work our ABS standing crunches are coming in four three we're going to start with a knee lift all right knee so when we're standing we're nice and Tall we're
working the Reus abdomino right in there Tanner's got it I know we's got it we want that strong core that strong body that strong mind that's why we're hitting it let go let's go guys stick with me now really crunch down there's that crunch that's it dve that knee up feel it in the ABS oh yeah you feel that Rosary let's go yes guys keep it up there it is in four 3 two one walk walk walk walk walk let's go up two and back two up two and back two good up two and back last one up and back guys walk
right here walk walk that's it right there keep on moving chest press again on me reach and reach good that's it I should hear you breathing from here I want to hear you breathing through the audio Yeah four three two and one watch this guys up uhoh and up reach press yes he did shoulder press almost there there's four there's three there's two and one guys throw these to the side we're done with the bands you guys let's find this beat right here walk walk all right let's let's realign ourselves for a second proper
form chest is tall pumping those arms light on those toes picking those knees up proper walking form that's it power walk with me guys new MO move here guys we're going to do a simple tap out just watch me it's all this is tap out Tap Out hands can come up onto the hips oh yes yes activating those inner and outer glutes perfect how's this feel Joey feel good this is like my wedding dance man yeah working that frontal plane come on there it is with that a little tricep extension here add in the arms good that's it keep on moving you
guys got this good here's four here's three here's two I like the here's one we find this walk good similar thing except we're going to take a step back here little mini reverse lunge there it is yeah feeling the back side of the body there good increaseing intensity add those arms perfect slow hinge over forward yes keep it going for eight seven six you got this four three two and one find that walk walk walk all right guys you guys ready for combos you guys ready for some combos yeah yeah four knee lifts to start here we go four
three two four kicks here one two three and four go one two three four and one I got it two three now reach high let's go reach and pull reach and pull four kicks yes yes yes yes here we go reach and pull reach and pull for one two two three four back to walk walk walk I tell you what you're challenging my mind there man W hey I told you guys I was going to sweat I know you guys are sweating at home we got this guys side steps are coming this way here we go side step side step sit low you got this
open and close those arms let's go to here though let's go to this side double let's go two come on let's go two here yep yes open and close here's four here's three here's two keep it going guys add a skater here skater reach and pull skater reach and pull skater yes yes keep on going finish strong here's four here's three how we feeling team here's two and one here we go walk walk walk walk amazing job guys maintaining this momentum that's what it's all about right Joey that's right we got to keep
moving got to keep going forward we don't ever stay stagnant we look to the Future and you're doing that right now by pressing Play Let's Go 100% walk walk walk guys we are almost in that cool down you guys are almost done with this one mile walk let's slow it down a little bit there we go hey guys you made it to the cool down walk yeah I'll take a slow yeah good pumping those arms guys let's bring those heart rates down slowly and safely side steps make them small here we go side steps step side
step out together out together let's go hands on hips here yeah focus on some breath work deep inhales throw nose right Joe that's right this is like my power pose in the mirror hands on the hips yeah deep breath in longer exhale brings that super Superwoman pose that's right man yeah I got the hair I got the qu so do you let's go guys here's four three two and one here we go walk walk walk going right into kicks nice and slow nice and gentle just kind of kicking out that toe kick that's it you got this guys keep on
going for four three two and one back to walking walk good deep inhales long exhales have you guys been walking us with us for years thank you so much for walking with us we love walking with you let's finish this one mile walk strong okay all right guys do me a favor let's go ahead and face this way and we're going to do a quick little stretch quick low stretch so if you can come stop we're going to take a lunge out right here and all we're going to do is lunge forward a little bit and let that back heel sink into the floor so do
me a favor going go deep inhales to our nose Crystal you did amazing how we feeling baby good that's good all right guys go ahead and actually shift that weight we're going to reach for our toe if you can your knee is perfectly fine here just stretch out that left hand stringing that left calf oh that feels good for four three two and one amazing we're going to go and switch to this side that back heel is sinking into the ground again again for one deep inhale long exhale go ahead and reach for that
toe and guys take as long as you need on this cool down in this stretch amazing guys come up and you stretch out as long as you need to we are so happy you brought us into your healthy and happy homes you guys just did 2,000 steps that's one mile that's something to be proud of we'll see you guys next time we go there we go there we go boom bo what's going on do you have four minutes West Nicola they have four minutes we're going to hit some standing ABS we're going to work the entire core Reus
abdominis obliques lower back strong body strong mind and you don't have to get on the ground exercise is 20 seconds on we're going to start here in three in two and one feet wide CA side crunch here so we're really working the obliques if you want to get a bit lower you can get lower you want to get fancy I think Nicola was get fancy oh she's bringing the leg up crunch to the side nice breathing exhale down and five in four three two one I feel that already bicycle crunch standing here we're going
to come up we're going to crouch across let's go come on bring it up there it is think about bringing that knee towards the outside part of your elbow here so really getting that spinal flexion as we're coming down you he West he's flexing down through the ABS nicholo a pro come on let's go tuck it in tuck it in get that squeeze obliques rce abdominis stronger three two and one trunk rotation hands out we're going to rotate to the side so here and over let's go come on like we're hitting home run oh yeah home run with standing ABS
ours are rotating through we're really working the internal the external obliques you feel that breathing I'm go at your own pace that's it if you had a weight at home you could hold a weight here make it a little harder three and two and one nice work now we're going right into a toe touch like a standing crunch we're here touch up touch up let's go come on you don't touch your toe you can touch your knees that's okay we all different flexibility yes I'm freakishly flexible for a large man I know West you're impressed come on let's
go crunch it in let's go let's go in four in three in two in one nice job deep breath now we're going with an oblique reach so we're coming across the body here here we go let's go across across Deep Get down we got that crunch reaching down towards that opposite leg oh yeah little bit of legs involved there it is come on let's go keep that breathing you are halfway through this workout already in three in two and one beautiful now we're going right back to that paa side crunch let's go one more round through you know what
to expect you're doing great thanks for showing up let's go come on knock it out can you get deeper can you sit down a little lower can you get fancy she's getting fancy let's go come on almost there four three two one bicycle crunch if you're ready let's get into it three two one let's go come across the body as high up with that knee as you can get that flexion down through the spine got flexion extension flexion extension then we add that rotation come on as you can talk your body let's go come on abs in
three in two in one there it is trunk rotations let's go come on go come knock it out what you want a breather come on nice hit it hit it hit it come on let's go rip it come on Wes we can rip it you at home you can rip it we're really feeling our body as a system here we're moving together as a unit let's go in Four 3 2 one there it is toe touch three two one get up yeah feeling good feeling fine come on 15 seconds with me at your own pace come on you got 10 knock it out get that crunch Kick It Up kick it up almost
there and and four and three and two and one beautiful job oblique reach last exercise let's go across across across I know you can do it you're here you press play we're feeling stronger feeling good about our bodies we didn't sit down we didn't lay on our back we got that movement in come on let's go in five and four and three and two and one that was 4 minutes 4 minutes of your life standing ABS I'm Joy Thurman thanks so much for being here here's my crew don't say you don't have time you have time to
make yourself better thank you for being with me but more importantly thank you for being here for you we're out of here let's go why do you think people should be walking more it's because modern day survival in the urban jungle requires that we sit and and tight we're forced into sedentary living so we have to counteract it somehow by either driving to the gym or walking around or both so sedentary living is a major risk factor for both disease and early death so we got to take advantage of our natural ability to walk and the convenience of walking and the fact that most people orthopedically can walk
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