Wake Up & Walk - 1 Mile Workout | Walk at Home - video Dailymotion

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Wake Up & Walk - 1 Mile Workout | Walk at Home  Your healthy morning routine just got a boost!   Start the day with a brisk 1 Mile 2,000 step walking workout! The classic features of Walk at Home. Multi-muscle moves make this walking workout total body conditioning! Grab a fitness band to add even more fitness benefits!  Get the entire series on The Walk at Home APP 1 Mile Walks 2 Mile Walks 3 Mile Walks  4 Mile Walks    About Walk at Home®:    Walk at Home is the world's leading fitness walking brand. Created by Leslie Sansone, Walk at Home has helped MILLIONS of people live active and healthy lives for over 30 years. Walk at Home is one of the top-selling fitness brands at mass retail, including Walmart, Target, and QVC. Walk at Home's popular YouTube channel has over 4.5 Million subscribers and is ranked as one of the TOP FITNESS CHANNELS on YouTube. Walk at Home's best-selling app offers a fresh, new set of workouts every month!   Walk at Home by Leslie Sansone® is a YouTube channel for at-home walking workouts and fitness exercises. Join the Walk at Home crew on mile walk workouts, fat burning workouts, workout plans and more. We also love to post videos on strength training, cardio exercises, fast and easy workouts, firming routines, and more! Make sure you hit the subscribe button and turn on the "bell" icon  for notifications on new workout videos. Happy Walking!  #walkathome #fitness #workouts #2024 #healthy #life

Transcript

00:00Hey, everybody, we are so excited to take you through a great one-mile workout today.

00:08Here we go, guys.

00:09Let's catch that beat.

00:10Walk, walk, walk.

00:11So we are in the warm-up walk right now.

00:12We're going to go through all of our four basic moves that you will see throughout this

00:13entire one-mile workout.

00:14This is our first one.

00:15You know how to do it.

00:16All right, guys.

00:17We're going into our second move.

00:18It's called the side steps.

00:19You know them.

00:21In four, three, two, one.

00:22Here we go.

00:23Out together, out together.

00:24So we are just warming up the body here.

00:25We are warming up all of the muscles.

00:26We are getting juice to our joints to help us with that full range of motion throughout

00:45the rest of this workout.

00:47Here we go, guys, four more, four, three, two, one.

00:51Bring it back home right here.

00:53Nice job, guys.

00:55Another move you'll see all throughout this mile

00:58are our kicks.

00:59We'll do gentle kicks to start.

01:01Four, three, two, one.

01:04Bring those legs up here, guys.

01:07Nice.

01:08Tummies are tucked.

01:09We are standing tall and proud.

01:12Posture is very important.

01:13Let's do four more, four, three, two, one.

01:17Bring it back to that walk.

01:19Walk, walk, walk, walk.

01:21We're now gonna pick up our knees for the knee lift.

01:24We'll do it together.

01:25Here we go, follow me, guys.

01:27In four, three, two, one.

01:30Bring those knees up.

01:32Knee up, knee up.

01:35Ooh, our quads are already getting hot in here.

01:41Let's do one more set, guys.

01:43Keep it going.

01:46Four more.

01:47Three, two, one.

01:49Bring it back to that walk.

01:51Are you guys ready to move?

01:53All right, guys.

01:55What we're gonna do next is move up

01:57and then we're gonna take it back.

01:58Here we go.

01:59In four, three, two, one.

02:02So take it up and take it back.

02:05That's nice, guys.

02:11Here we go, last time.

02:13Now stay right here, knee in the middle.

02:15Walk, walk.

02:17Beautiful job.

02:18I want you to walk wide here for some kickbacks.

02:21We love our kickbacks here.

02:23Oh yeah.

02:23We'll do it together.

02:24In four, three, two, one.

02:27Bring those heels up.

02:30Woo, that feels good.

02:32I'm already feeling warm.

02:36Four more coming up.

02:37Four, three, two, one.

02:41Bring it back here.

02:42Start to move those arms back to the beat, guys.

02:45We're warming up that upper body.

02:49Me too, Taj.

02:50Four, three, two, one.

02:54Bring it back home.

02:56Now how do you guys feel?

02:58Good so far.

03:00All right, let's catch that beat.

03:02There we go.

03:04And walk, walk.

03:05So you know what that means.

03:06The beat has increased a little bit.

03:08So our heart rates are going up.

03:10We are now in a fast walk.

03:13This is where we burn those calories.

03:15Walk, walk, walk.

03:17Keep it going.

03:19All right, everybody.

03:20All I want you to do is move the upper body with me.

03:23Takes those arms up and down here.

03:27Nice.

03:29Keep it going.

03:31Three, two, one.

03:34Bring it back to that walk.

03:35All right, guys.

03:36Time for those side steps.

03:38But this time we're gonna sit lower.

03:40We're gonna step out wider

03:42so we can activate more leg muscles.

03:44Three, two, one.

03:46Here we go.

03:47Out together, out together.

03:49All right, everybody.

03:50Let's add those arms.

03:52Nice.

03:53We gotta activate the core, the back, and the chest

03:56as well as all these big leg muscles.

04:03Four more, guys.

04:03Four, three, two, one.

04:08Bring it back home.

04:09Time for some power kicks.

04:10Who's ready?

04:12Here we go.

04:13Get right into it here, guys.

04:15Don't even think about it.

04:17Double arm reach, reach.

04:19Woo, I feel my core here.

04:21It's on fire.

04:23Here we go.

04:24Keep it going.

04:25One more set coming up.

04:28Woo.

04:29Four more.

04:30Four, three, two, one.

04:34Bring it back home.

04:36All right, guys.

04:37Time for some knee lifts

04:38to fire up that core even more.

04:40Go right into it.

04:42Woo, this time we are reaching big and pulling down here.

04:47This is where our waistlines are talking to us.

04:50Activating those rotators.

04:52Woo, keep it going.

04:53One more set.

04:56Four more.

04:57Three, two, one.

05:00Bring it back home.

05:01Take those arms back to the beat.

05:03Keep it going.

05:05Walk, walk, walk.

05:08Four, three, two, one.

05:11Woo, here we go.

05:14All right, guys.

05:15Are you ready to add some bands to our workout?

05:18I'm ready too.

05:20All right.

05:21Keep it walking.

05:22We want to add some resistance.

05:24So Taj is grabbing my bands.

05:27We got Zuri on band duty.

05:29Take them right behind the back.

05:31Here we go.

05:32Two, one.

05:33A slow chest press here.

05:35Push.

05:36Push it straight out to the front.

05:39Let's speed it up right here.

05:40Double time.

05:41Woo.

05:42Woo, that feels good.

05:44Nice.

05:45Keep it here, guys.

05:47Four, three, two, one.

05:50Keep it in that walk.

05:52Nice job, guys.

05:53We're going to go into a power kick.

05:55But we're going to add the bands.

05:57Three, two, one.

05:59Bring those legs up.

06:00We want to see the bottom of your shoes here.

06:02Now reach, reach, reach.

06:05Keep it going.

06:07Woo.

06:08All the muscles are in motion.

06:09Oh, all the muscles are in motion, Taj.

06:11You know that.

06:12Feel it.

06:13This is a full body workout.

06:15Let's do four more power kicks.

06:17Two, one.

06:19Nice job, guys.

06:20Now take that band out from behind your back.

06:23We're going to bring that band up.

06:25Stretch it out to the side.

06:27Nice.

06:29Woo.

06:30You know, it's always so good to walk outside,

06:34to walk on the treadmill.

06:35But this is a different kind of walk.

06:37This is a full body walk.

06:39Keep it going.

06:41Let's do four more.

06:42Four.

06:44This is three.

06:46Two.

06:47Last one.

06:48Nice.

06:49One more move, guys.

06:50Get that band back behind the back.

06:52We're going to go into a big side step here.

06:55Nice.

06:56Here we go, guys.

06:57Open and close the arms every time you step out.

07:01There we go.

07:03Woo.

07:05One more set here, everybody.

07:07I can feel my heart rate rising already.

07:08Oh, Tanner, me too.

07:11Last set here.

07:14Four more, guys.

07:15Four, three, two, one.

07:18Oh, yeah.

07:19That felt good.

07:20All right, everybody.

07:21We could toss those bands to the side.

07:23Here we go.

07:25Woo.

07:26Catch that beat.

07:27You know what that means?

07:28We are in our top speed.

07:29This is our high calorie walk right here.

07:32Ops two, back two.

07:33Here we go.

07:34In four, three, two, one.

07:36Take it up, two, back, two.

07:40Up, two, back.

07:42Now add a boost here.

07:43Jog it up two and jog it back two.

07:46Last time here.

07:48Now we're going to have a little bit of fun.

07:50We're going to take it to a boosted walk.

07:52This is our hundred walker style.

07:55We're going to do 100 quick, fast steps to the beat.

07:58Are you guys ready?

08:00All right, here we go, Taj.

08:01You're going to be the counter.

08:04Here we go.

08:05Four, three, two, one.

08:07I'm going to do a fast power walk.

08:11We're already on the second step.

08:14Keep it going guys.

08:16We got this.

08:17We can do a hundred.

08:20If you could do 10, you could do a hundred easily.

08:25This is fun.

08:28Woo, we're more than halfway through guys.

08:30Come on.

08:31This is where we burn all the calories right here.

08:35Our heart rates are so high.

08:37That is the goal of this walk.

08:39Woo, one more set.

08:43We did it.

08:44Oh yeah.

08:46Woo, that was great.

08:47Thanks for counting Taj.

08:48Such a big calorie burn right there.

08:50Wow.

08:51Oh, big calorie burn.

08:52We're going to take our heart rates down a little bit

08:54and go into our side step for some recovery right here.

08:57Get right into it guys.

09:00But we're still working hard.

09:02I want you to step out wider than you've ever stepped out

09:04in this workout.

09:05Get lower.

09:06You're working all those big leg muscles.

09:09Go ahead guys.

09:10Pull it and reach here.

09:12We're going to transition into a skater right here.

09:15Take it back.

09:17Nice.

09:17I love that.

09:18Let's go.

09:19Woo.

09:20Out, back, out, back.

09:23Woo, I'm feeling it.

09:24Four more.

09:25Three, two, one.

09:28Bring it back home.

09:29Time to move again.

09:30Up, two, back, two.

09:31I'll count you down.

09:32Here we go.

09:33Four, three, two, one.

09:36Take it up, two, back, two.

09:39Up, two, back.

09:41Now let's boost it here guys.

09:43Up, two, back, two.

09:45Take it up, two, back, two.

09:48Two more sets.

09:50Woo.

09:51Last time here guys.

09:52Up, two, back, two.

09:54Keep it here.

09:55Big walk in place.

09:56Reach those arms.

09:58Reach them front, pull them back.

10:01You're feeling good.

10:03Take them overhead now.

10:04Up and down.

10:05Keep it going.

10:07Woo.

10:08Let's take them out to the side for a change.

10:10Push them out, push them out.

10:12Keeping the body gassy right here.

10:14Oh yeah.

10:15Woo.

10:16One more set here guys.

10:18Four more coming up.

10:19Four, three, two, one.

10:22Big walk right here.

10:24Power kicks.

10:25Get right into it.

10:26Come on everybody.

10:28Opposite arm, opposite leg.

10:31Woo.

10:32I feel that core activated immediately.

10:34Oh yes, Taj.

10:35Last set right here.

10:36Here we go.

10:38Four, three, two, one.

10:41Oh yeah.

10:42Now how do you guys feel?

10:45That was our top speed.

10:46We're good.

10:47Woo.

10:48That doesn't mean we're finished with the hard part yet.

10:51Here we go.

10:52We have another fast walk coming at you.

10:54Let's catch that beat.

10:56There it is.

10:57Are we all on beat?

10:58Oh yeah.

10:59And walk, walk, walk.

11:02All right guys, we are moving again.

11:04No matter where you are this morning,

11:06you can move anything that's in front of you

11:08out of the way.

11:09The coffee table, the work desk.

11:12Save that meeting for later.

11:13Here we go.

11:14We're gonna take it up four and travel back four.

11:17Four, three, two, one.

11:20Here we go.

11:21Up four, three, two, one.

11:23Back four, three, two, one.

11:26Now keep it right here guys.

11:29Walk, walk.

11:30We're walking in place here.

11:32All right guys.

11:33Go ahead and widen that walk.

11:35We're going into some mini squats.

11:37We're gonna get really low here.

11:39They look like this.

11:40It's sit, pop up, sit, pop up.

11:42There we go.

11:44Woo.

11:45Now add that punch across the body.

11:47Woo.

11:48It's sitting and punching.

11:50These are hard power punches.

11:54Four more.

11:55Four, three, two, one.

11:59Walk, walk, walk.

12:01How about we're gonna do a little fun combo here.

12:04It's gonna look like this.

12:05We're first gonna go into a double side step.

12:08Double side step.

12:10Add the arms.

12:11We're taking it to a kickback at the end.

12:14So it's an out together, out kickback.

12:16Out together, out kickback.

12:18Woo.

12:19That feels so good.

12:20They are fun, Dodge.

12:23Woo.

12:24Keep it going.

12:25One more set here.

12:25Woo.

12:27Four more.

12:29Three.

12:30This is two.

12:32Last one.

12:33Bring it back home.

12:34Walk, walk.

12:35Catch that feet here, guys.

12:37Take it up.

12:38Up.

12:40Four more.

12:41We're gonna take it to the front.

12:43Here we go.

12:44Nice.

12:46Last four.

12:47Now I wanna grab those bands again.

12:50Keep it walking.

12:51We're gonna grab the bands.

12:52We're gonna add on more resistance.

12:55Don't stop the feet, guys.

12:56Walk, walk, walk.

12:59I'm making Tosh work extra hard today.

13:01Getting some sprints in.

13:02Get right into that side step.

13:04Here we go.

13:05Let's catch that feet.

13:07Now we're gonna do a chest press

13:09every time you step out.

13:10Push.

13:12Push.

13:14Here we go.

13:15One more set.

13:17Four more.

13:18Four, three, two, one.

13:22Woo.

13:23All right.

13:24Now we're gonna do a fun move here.

13:27This is gonna be a knee lift

13:29where we have to keep our core tight

13:30and we gotta keep our chest up.

13:32So it looks like this.

13:33You guys know how to do the knee lift.

13:35Bring those knees up.

13:37Here we go.

13:38We're meeting the bands in the arms with that knee.

13:41Keep those tummies tucked, everybody.

13:44This is a great standing crunch move.

13:46Here we go.

13:47One more set coming up.

13:49Woo.

13:50Four more.

13:51Three, two, one.

13:54Woo.

13:55I'm feeling good, everybody.

13:57Back to single side steps.

13:59Here we go.

14:00Right here, get low.

14:01Take it back into a skater.

14:03Arms are pulling out and bringing them back in.

14:06Nice.

14:09One more set coming up.

14:11Here we go, last set.

14:12Let's close it out.

14:14Woo.

14:15Four more.

14:16Four, three, two, one.

14:20Oh, man.

14:21Nice job, everybody.

14:23We're throwing those bands away again

14:25because you know what?

14:27You have already made it to the cool down walk.

14:29Nice job, everybody.

14:30Here we go.

14:32Woo.

14:33We're bringing those hearts back down.

14:35Don't leave yet.

14:37You've made it through the biggest part of the workout,

14:39but we have to make sure we cool down and stretch

14:42so we can continue on the rest of our days

14:45in a safe manner.

14:47We're walking to the beat here.

14:49Walk, walk.

14:50Side steps, guys.

14:51Three, two, one.

14:53Here we go.

14:55Gentle side steps here.

14:57This feels good as we bring those heart rates down.

15:03Woo.

15:04Four more.

15:05Four, three, two, one.

15:09Bring it back up.

15:10It feels good to let that air out, right?

15:13Let that air out, guys.

15:14That's so important.

15:15We have a heart, a healthy heart,

15:18and healthy lungs today because of this walk we did.

15:21That's right.

15:22How about some heel digs, guys?

15:24Get right into it here.

15:26Heel digs straight to the front.

15:29And we had fun doing it too, Selena.

15:30We always have fun together.

15:33You know it, Josh.

15:35Four more.

15:36Three, two, one.

15:39Bring it back in.

15:40All right, knee lifts one more time.

15:42Four, three, two, one.

15:45But these are just gentle knee lifts.

15:47Touching the upper thigh.

15:50Woo.

15:51One more set and then we'll stretch.

15:55Four more here, guys.

15:57Four, three, two, one.

16:00All right, are you guys ready for some stretching?

16:02Let's do it.

16:03I want you to take it in.

16:04Take a deep breath in, everybody.

16:06Reach high to the sky.

16:07And I want you to grab onto that wrist,

16:09whichever side you're on.

16:11Stretch that side body.

16:14Take it over to the other side.

16:18Oh, this feels good.

16:20This is so important to do at the end of your workout.

16:23Let's stretch out our arms a little bit.

16:25So take either arm straight across the body.

16:28Hold it here for just a few seconds.

16:32We're dripping sweat in here.

16:34I hope you are too, wherever you're working out with us.

16:37Let's take the other arm across the body.

16:43And take that right behind the head.

16:46Stretching out those triceps.

16:48And whenever you're ready,

16:49go ahead and switch out the arm while you're up there.

16:54Nice.

16:56Go ahead and release, everybody.

16:57Time to stretch out the legs, the calves, the hamstrings,

17:00all those big muscles that we worked hard at today.

17:03Get into a big, deep, exaggerated lunge here.

17:05Really press that back foot into the ground.

17:10And when you're ready,

17:11sit back in that supporting leg

17:13and reach your hand forward, whichever feels good.

17:17If you want to reach towards your foot.

17:21Here we go.

17:21Take it over to the other side.

17:25And then we'll be finished.

17:26We're ready to start the day.

17:27Here we go, guys.

17:28Sit in that back leg.

17:32And go ahead.

17:33Reach, reach forward.

17:34Ooh, that feels so good.

17:37Nice job, everybody.

17:39You just did one mile.

17:41That was so fast.

17:42That's 2,000 steps.

17:44Great job, everybody.

17:45Thank you so much for walking with us.

17:46And we'll catch you next time.

17:48Great work, Todd.

17:51Woo!

17:55Hey, everybody.

17:56We are so excited to take you through

17:58a great one-mile workout today.

18:01Here comes the two-mile workout, everybody.

18:04Let's get in a great warmup.

18:06Let's walk.

18:07Let's catch that beat right here.

18:09All right, everyone.

18:10Let's warm up.

18:11Here we go.

18:12Now, find that walk.

18:14Walk, walk, walk.

18:15Yes, you got it.

18:18This is the four-mile workout, everyone.

18:19Let's warm up.

18:21Let's go.

18:22Let's find that beat.

18:23Good.

18:24Add those arms.

18:25Double arm extension right here.

18:28Nice.

18:29Last one up.

18:30Here we go.

18:31Last one up.

18:32Last one up is a rotten egg.

18:34The more resistance you're gonna feel,

18:36the more muscle you're gonna build, right?

18:38More calories you're gonna burn.

18:40Are you ready to get a great, fun, sweaty,

18:42walk-at-home workout in?

18:46Woo!

18:47Oh, yeah.

18:48You guys are rock stars.

18:49You just did one mile.

18:51That is 2,000 steps.

18:52Woo, yes!

18:53Push, push.

18:55There it is.

18:56Two miles in this workout.

18:58You just did three miles.

18:59Keep on walking, let's go.

19:00That's amazing.

19:01Four-mile workout, done!

19:02Here we go.

19:08Four more.

Wake Up & Walk - 1 Mile Workout | Walk at Home

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