Renew Active Workout: Walk for Fitness 2 | 30 min

( upbeat music) – Hello, my figure is Coco Bopp with Renew Active with United Healthcare. And I wanna welcome you today to walk for fitness with me. Thank you for attending. If you would like to havea water bottle near you, you’re welcome to have it close by, but delight applied it off to the side to reduce your risk of tripping over it or shedding it. And then too, for this class, we’re gonna be moving sideways and forward and back a little bit. So, delight make sure you have enough room to make basically foursteps each direction.And we can go ahead and is starting. I’ve been moving my legs. So, be moved your legs and be up tall, crown of your premier lifted this class will lastapproximately 30 minutes. You’re welcome to come and go as you want. Pause it, is coming, do your own outdoes, it’s all good. We really want to keep going. And I like to engage a lot of braces and proper posture. As we move and, mostly, I exactly continue you diverted. So, don’t think about howmany steps you’re taking. So, up towering, pulling the belly button, open up your chest or your nature, try and have your shoulderblades in your back pocket shoulders away from your ears. And let’s keep moving. So, to begin with, how about if we warm up our thumb braces so we can Play The Piano. So, you’re flex your paws. And then we can warm up our wrists and we can place our palmstowards one another, touching and stooping one highway than the other. But again, doing what works for you. And then moving to our shoulders, we can add a shoulder go I like to lift and roll backwards.So, elevating and flattening. One last one. Back up towering again, reach up high. Stop wherever you want to stop, digit towards the back wall, contacting up and precisely stretching. And we can do one last organize. And then we can reach one arm up. You can stay there if you require or you can lean. So, we’re getting our slope stretch , noticing – if it bothers your shoulder you can always come out of it.Otherwise, trying to keep yourarm pretty close to your hearing coming back up top and switching line-ups. So, contacting out again doingwhat’s okay for your shoulder. You can recline if it’s okay with you noticing that surface pull and then coming back up top, running your arms whenever you want to. And we can bring our forearms straight-shooting onward and thumbs up towards the wall palms facing one another, we’re gonna squeeze our shoulder blades, constricting your shoulderblades towards each other and using that muscle. And then we can do two more and then you can stay wide and open up. So, you can arch if that’s okaywith you open up your chest, your heart and exhalearound your back palms towards the floor if it’s okay with you.Inhaling, bridging. Exhaling, rounding. But mostly we’re breathing actually, if we were doing yoga, that’s what we’d be doing. And we’re gonna do one last one and back up top. Back to our roster. Feeling good , noticing how we’re feeling. You can meet bigger shifts to get a little bit more activity. You can make smaller campaigns to lower your heart rate but we’re justwarming up our appendage muscles. And then how about if we take your right leg, my left leg or you can be me but we’re gonna step out and dance. Stepping out and stepping in stepping out and stepping in keeping on going, being up tall.Four more. Three. Two more. One last-place one. And we’re back up tall. We can always add that shoulder roll or those shoulder rotations. As in between. I come back to thisholding pattern of marching so it’s always a place you can return to and then we’re gonnaswitch to the other leg so stepping the leg out and in. Out and in. You can step over something insignificant, or make it a little bigger. So, it’s up to you. Two more and last one. Back up towering. And again , notice how we’re feeling. We can turn our feet out a little bit.I like to do this becauseit externally revolves, uses the glutes a little, gets a little inner thigh stretch and then back straight onward. And then if you wantyou can do the reverse. Something we try not to do or at least I try not to do pigeon toe, back straight onward. So, again, we can go backto our stepping out decoration, but this time we’ll move freedom into the other side. So, stepping out on your privilege, out and in, out and in.Two more. And then swap legs other side. Out and in, out and in, two more, one last-place one, back up tall. And again, you decide the size of movement then making my left your privilege, we’re gonna step forward and back. So, stepping forward, stepping back , noticing how you feel. You can either stay low-spirited or you can kick your rear heel up and you can add a little bounce. Two more. One last-place one. Back up tall. Pull in and open up And we get to switch tothe other leg, left leg.Your left my liberty, coming and again you can stay lower or you can add that bounce. Two more. One last one. And up tall, checking in. We’re gonna placed it all together and manipulate around our form. So, I’m gonna startwith your title my left, stepping forward and back, stepping forward. Stepping back, continuing on departing. Four more. Three. Two. One out to the side same way, four, sorry that was eight, seven, six, five, four, three, two more, one last one. I’m gonna to switch to the other leg, other leg eight, seven. Good time to check in with your posture. Three. Two more.And then with the same leg, forward and back, so stepping forward, wecan add a bouncing or not. Four more. Three. Two. One last one back outto the side, same surface. Notice your heart rate. Notice how you’re breathing I should say. Four more steps. Two more. Last one, we’re gonna switch legs. So, other leg. Five. Four. Three. Two more. And then forward back, but this time we’re only gonna do four. Four. Three. Two. One last one. Out to the side. Four. Three. Two. Switch legs. Four. Three. Two. One last one then forwardand back, same leg. Four. Three. Two.One last-place one. Out to the side. Four. So, we’re making our wayback around, two more. One last one, swap legs. This is our lead leg. Two more. So, we’re gonna go forwardand back this time for two. One. Two. Out to the side same leg. One. Two. Other leg. Two. One. Forward and back same leg. Two. One. Out to the side. Two. One. Other leg. Last-place one and we’re up towering. Checking in again, you can always punch around, swipe your hardships away. So, it’s what I like to see, kind of get that dynamic unfold moving, piercing all over. And then we’re rechecking in and plucking in, opening up. And there is a requirement to do the same pattern but this time startingwith your other pas leg. So, it’ll be my claim this time your left unless you did something differently last-place time.So, it’s the pattern of forward and back out to theside and coming around. So, with your left leg, my right stepping forward and stepping back andagain you can stay low-toned or you can kick up. You do what you just wanted to do. Four more. Three. Two. One last one and then we’regoing out to the same side. Eight. Seven. Six.Five. Four. Three. Two. One last-place one we’re going tothe other leg stepping out and in. Seven. Six. Five. Check your posture. Three. Two. One last-place one forward and back same leg. So, stepping forward and back. And back. And recollect, you don’t have to add that eject. Four. Three. One last one out to the same side again. Eight. And you decide where you’re stepping over, what immensity, that was four, Four Three. Two more, one last one, other leg. Eight. Seven. Six. Pull in that belly button, four. Three , now this is our lead leg. Two more. So, this time we’re gonna subtract or divide and go forwardand back for four. Four. Three. Two. One last one, out to the side. Four. Three. Two. One, other leg. Four. Three. Two, forward and back. Four counts. Four. Three. Two. This is all good brain work. Out to the side same leg, four, three, two, one last-place one switching legs. Four. Three. Two more. One last one, and we’re gonna go forwardand backward this time for two steps.Two. One, out to the side same leg. Two. One, other leg. Two. One, forward and back. Two. Out to the side the same leg. Two, and other leg this is our last round. So, last step and back up tall. Yay! Good job. Extend your appendages out wide, palms parallel 90 severities or less. And we get to circle backsqueeze the shoulders towards each other, lower down in control, flat pinnacles. Haloes, so it’s a half curve. Up, and slice, constrict the shoulder blades towards one another, slice. Circling. Notice your wheeze, notice how you’re feeling. Two more. One last-place one. And then we get to come up. Bend your shoulders, 90 units, 90 grades and if it’s all right with your shoulders, you can touch elbows.So, we’re touching our joints. Thumbs towards the sky of that that works for you, three. So, two more and then we’regonna follow the rainbow. So, moving wide and pressingup fingers towards the sky, see down your thumbs, paws bide facing towards the sky pressing up our legs just stay proceeding. Four. And we’re gonna do one last-place one, back up tall. Noticing how we feel. So, this time we’regonna switch to a V gradation. So, I’m gonna startwith my left your right, we’re gonna step widewide and back together. I’m gonna move back a little bit because the camera, butwide, wide back together and then we’ll do what I announce squashed V.So, we’ll repeat the pattern to our places. And we’ll start off withyour right leg, my left and we’ll do a eight and then go out to the side, so stepping out wide out, out and back together. This is that V, three, four, so four more, three, two more, one last one and then we’restepping on the same plane. So out, out and back together. Out, out and back together. That’s four.So four more. Three. Two more. One last-place duration. We’re back to the marchingup tall checking in and we get to switch to the other side. So, with your left leg my title out back together V steps, so stepping out wide. Out, out and back together. This is four. Four more, three, two, and then we’re gonnago to the squashed Vs. So, stepping out wide on the same plane. Out, out and back in. Out, out and back in. That’s four. So, four more. two more. one last-place one and we’re back up tall.So, we’re gonna putsome fluctuations together, we are only did the out out in in. And then what we’re gonna do is do that same decoration, I’mgonna move back exactly a tad. So, this is why I wanted to you to have plenty of gap around you, we’re gonna go out, out, in, in, experiences four. Then, take four paces forward. So, depending on your infinite, it could be small steps, and then we’re gonna repeatthe out, out, in, in. And we’re gonna use the same lead leg. So, I’m gonna start with my left, your right and then we’ll later on reform legs. So, stepping out, out, in, in, out, out, in, in, two more rounds. One last-place one and then walk forward. One, two three, four, step out, out, in, in, out, out, in, in. Two more.One last-place specify and then step back with your title, one, two, three, four, out, out, in, in. So, we’re gonna repeat that pattern again, two more, out, out, in, in, and then we’re gonna go forward, again, same leg one, two, three, four. Out, out, in, in, out, out, in, in. One last-place one, honcho back four, three, two, one. Out, out, in, in. Out, out, in, in. Two more. Last-place located, step forward again. One, two, three, four. Out, out, in, in. Out, out, in, in. Two more rounds. And ability back four, three, two, one. Out, out, in, in. Out, out, in, in. Two more “out out in ins”. Last-place one and last time leading forward. One, two, three, four. Out, out, in, in. Out, out, in, in. Out, out, in, in. Last epoch and leader back.One, two, three, four. Out, out, in, in. Out, out, in, in. Two more rectifies. Last designate and then we’re gonna be up towering and check in. So, you’re noticing your posture , noticing your breather, feel free to get a drink, like I do these holding patterns where we’re just parading in place in between different sets of choreography. So, feel free to alwaysgrab a beverage of liquid during that time. So, we started that structure that we just did, that out-out-in-in, sauntering forward four steps and then repeating out-out-in-inwith your right leg. And now when we get todo it with your left leg. My right or different leg of your select, whatever you want. So, we started out without, out, in, in decoration stepping out, out, in, in, three more. One last-place term and then walk forward. Four, three, two, one. Step out, out, out, in, in. Two more. One last-place one, walk back. Four, three, two, one. Out, out, in, in. Out, out, in, in.Two more. Last one and then head forward again. Four, three, two, one. Out, out, in, in. Your brain is working, it’s all good, one last-place deep-seated. Heading back four, three, two, one. Out, out, in, in. Out, out, in, in. You’re gonna be dreaming about this, two more. We’re halfway there. Stepping forward, four, three, two, one.Out, out, in, in. Out, out, in, in. One last-place place. Heading back four, three, two, one. Out, out, in, in. Two more “out, out, in, ins”. Last one, and for our last-place hour four, three, two, one. Out, out, in, in. Out, out, in, in. Two more rounds. Last-place place. Heading back four, three, two, one. Out, out, in, in. Out, out, in, in. Two more eras. Out, out and we’re back up tall. Yay! Noticing how we feel.Good job! We can reach out widely, stretch our dresser. Give yourself a big hug. That’s what we’re gonna do, we’ll placed our arms on top. And then open up. And then give yourself another hug again, the other arm on top. If you just wanted to, or staythe same, it’s all good. And we’re back up tall. So, again, moving around our body, we’re gonna do lateral stepping.So, stepping to the side. Usually when we walk, we don’t march sideways. And generally if we’re walking sideways, we’re stepping out the acces of somebody or maybe descending orsomething like that. So, lateral circulate, traveling sideways is supposed to help us with symmetry, the theory up tall becausebalance is important. Your posture is important with symmetry, keep your chin over your collarbone and obstructing your legsgoing and my legs exiting. So, merely keep walking. And we’re gonna take four counts, two steps, out to your left my claim. So, stepping out, together, out, together, back, together, back, together, out, together, out and back and out, together, out, together, back, together, back, together, two more rounds. Together, out, together, out, together, last name Out, together, out, coming back again up tall. Checking in compiling sureyou have plenty of room. And this time we’re gonnalead with your other leg. So, your privilege my left, unless you just wanted to do the same leg as me. it’s all good but up tall and so it’s stepping out, together, out, together and then back.So, stepping out, together, out, together, back, together, back, together, out, together, back, together, back. Out and out. and back and back. out and out. And back and back. Out and out and back and back. We’re up tall. Good job. So, we’re gonna do same thing but this time traveling alittle bit on the oblique. So, to the side, then diagonally figurehead, back to the side and then behind. So, traveling out to the side, one, two, three, four, back two, three, four. Diagonally forward and back, out to the side again, one, two, three, four, back and diagonally behind. One, two, three, four, back one, two, three, four, out to the side again and back forward again.One, two, three, four, back two, three, four. Side two, three, four, back two, three, four and back two, three, four, back two, three, four, and back to the side. And this will be our last time in up tall, check in where we are. And this time we’ll do the same pattern, but to the other side. So, stepping out sideways and diagonally forward sidewaysdiagonally back and repeat. So, up towering stepping out with your right out, together, out, back. And then diagonally forward one and back. One, two, three, four. Side two, three, four. Back diagonally back, one, two, three, four, and to the side, one, two, three, four, back two, three, four, one, two, three, four, back two, three, four, and back to the side. one, two, three, four back two, three, four, and diagonally back and back again and back to the side. This is our last round to the side, coming back to our holding pattern up tall and noticing how we feel. Good job. So, checking in this time we’re gonna do, uh, stepping sideways and then we’ll do a sharp turn.So, it’s a sharp turn, like a advantage region and we’ll end up facing the side wall and then come back and come back again. So, I’m gonna make kind of little spots or paces. Because I’m in a small space, you might wanna do that too. But we’ll experience we’regonna take three paces, three steps to the right, your left and then sharp turn three steps to the right and then back again. So, heading to the right, your left, two, three, sharp turn. One, two, three, back again. One, two, sharp turn. One, two, back again. Three, two, sharp turn. Three, two, one, back. Three, two, one, turn. Three, two, third era is a charm. One, two, three, turn. One, two, three, back. One, two, three, turns, three paces and we’re gonna stay here back in our holding pattern up tall. Turning out if you just wanted to , note what that may seem like. Turning in if we want to , observe what that feels like and then back straight onward and then we get to do the other side with the other lead leg.So, again, we’re takingthree steps to the side, sharp turn, going back three stairs, coming back here three, sharp turn, three and we’re replicate three times. Three meters, third time’s a appeal, we’ll know what we’re doing, theoretically, up tall. So, stepping to yourright one, two, three, sharp turn, one, two, three. Back, one, two, three, turn. One, two, three, left your privilege, two, three, turn. One, two, three and back, one, two, three, turn. One, two and a third time’s a attractivenes. Two, three, turn, three, two, one and back, two, three, turn, three paces. And we’re back to our holding pattern. Again , observe how we feel taking your kuki-chin over collarbone. And we get to look over a shoulder of your hand-picked. Noticing how it feelsto have that stretch.You can shoot your arms or not. And then we get to come back to center, chin over your collarbone. We get to look the other way. Pump if wishes to. And then we get to come backforward, roster our shoulders. And then how about if we tap our toes. So, sounding you can use alittle more of your psyche job by acquainting with theopposite hand last set and then tap your heels, attract your toes towards you, you can add an appendage bend if you require. Two more defines. One last-place put over to tapping toes. Four, three, two. Back to heels, end, heel two, one, back to toes for two, heels for singles. And we’re back up tall, opening up , notice the unfold, digits towards the back somewhat demonstrating your palms spreadingyour fingers widely. And then we get to comeback to our shoulder flatten. Thank you for stepping with me today. A plenty of psyche operate. It’s good for your feeling, your lungs, secreting endorphins that fix you help you feel good.And it use your joints in all different ways and we can come on our tippy toes. Notice what you feel. You probably feel your calves manipulating. And then come on your heelsso pull your toes towards you using that kuki-chin muscle, up towering. And then your toes, ends, toes, ends a little tricky. One last whatever we’reback to our marching. And we get to reachforward, shoulder blades in your back pocket, sowe’re trying not to be like this, up towering, interlaced. If it’s okay with you, spiral up your elbows or maybe smaller steps because we’re starting to cool down. You can stay here if you crave or you can turn your palms away. So, either your palms are facing away or they’re facing you.You could stay in either of those regions or you can come up above you. I like to turn my palms apart, was just trying to straighten my shoulders up towering. And then we get to recline somewhat if it’s okay with you. Remember, you can stop anywhere along the line and do what works for you. And then we get to come back up, gradually lower back up back to a roll. And then we get to repeat. So, plucking away or your palms apart, whichever you want. Coming up as high, if it’s okay with you contacting out, shoulders closeto your ears if that works for you in, reclining the other way. And then we get to come back up, down again and back to our rolled. And then if you want we’re gonna take “youre going to” a extend so it helps to hold on to a wall or a chair.If the I have my hypothetical chair there. So, but hold the line if you miss and then extend one leg out. Lean your rears back. So, you’re gonna be from your hips and over your collarbone. Pull your toes to whereyou feel your calf, feel the back of your leg, your hamstring, feelingyour buttocks elongating. Noticing how it feelssoft and easy and quickly. It’s pretty straight-out but somewhat soft. And then we get to switch legs. So, coming up, doing the same thing, plucking your toes towards you. Pretty straight leg but soft and noticing again the extend. One leg might feel a littledifferent than the other one. It’s all good. And then we get to come back up. We can step widely if that works for you.You’re welcome to stay there or you can turn your opposite paw away, might wanna step wider. But within that stretching your thigh, up tall, you can lean if “whos working”. You can have inclination shoulder, rest on it, try not to collapse. You can raise the other arm up, you can hold your shoulder, you can come up close to your hearing, doing what works for you.And then we get to come on back up. Turning that paw facing forward and turn theopposite one perpendicular, up tall. You can stayhere, you can lean and respite your forearm on your thigh, stacking your shoulders. You can stay here, rememberyou’re not tumble. You can reach up. You can come close. And noticing how that unfold feels. And then we get to slowly come back up, turn hoof forward, you can walk them back towards each other, shake the leg a little. I like to end with grips. So, reaching out widely unfolding your chest, giving yourself a big hug. Again, you can notice which arm is on top.And then we get to open up and give yourself anotherhug the other arm on top. And I wanna thank youfor coming to this class, feel free to turn it on and off anytime. And again I’m Coco Bopp and with Renew Activewith UnitedHealthcare and I wanna invite you back to this class another class or other classes ofother health professionals may be health, glad and at peace.( upbeat music ).

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