Hi, I'm Leslie.
Walking is one of the great exercises for people of all ages.
And I specifically designed this workout for people over 40.
Walking is the number one fitness activity in the world today.
It's the safest, most effective, and I think it's the smartest way to achieve and maintain
good health.
Keep in mind while you're following the video, it's not important to go step by step.
What is important is that you keep yourself moving, have fun, and enjoy yourself.
So come on, we're going to have a walkerobics party.
Okay, that's so, we're ready to warm up.
That's great, here we go.
All right, now the warm up is so simple.
Actually, the whole workout is very simple to follow, but it's very effective.
We get to a portion where it's nice and intense and you get a great a robot workout.
Right now our warm up is just to get the blood pumping into your muscles so that the body's
prepared for a more intense part of the workout.
And left and right and left, right and left and five.
I'm going over on my other foot, seven and eight.
It makes no difference whether you're on the right foot or the left foot.
We just want you to keep yourself moving.
It doesn't matter if you know the steps.
Steps aren't important.
Just keep yourself moving.
We'll get a great workout.
Right, left, right, left, right, left, right, left, and five and six and seven.
Okay, guys, let's go into side steps.
Go right and left and right and left.
Now all you do is go out together, out together, out together.
Just bring that foot in and meet it out together.
Good.
Very simple.
We're just getting the blood moving around.
Six, seven, eight more, and eight, and seven, and six, and five.
Great.
Five, two, seven, 19.
I want to see who's listening back there.
Hang on.
Okay, let's go back to marching.
Right, left, right, left.
I've got a funny group here with me today.
They're from the Club Fitness Center in Newcastle, Pennsylvania,
and they take Waffle Robe classes three or four times a week.
Some of you take them a little more, but three times a week is the best for good health.
That's all you need to strengthen the heart and lungs and have good general fitness.
Seven and eight and eight and seven and six and five, four, three, two.
All right, now walk up two counts, guys, and we're going to get moving now.
And one and two.
Now, if you've got the room at home, just walk up two steps and walk back two steps.
If you don't have the room, it's all right to march right in place.
One and two and back and two.
Good.
One and two and back and two and one and two.
Okay, stay right where you are.
We're going back to marching now.
Right, left, right, left, right, left, and five and six and seven.
Let's go to kicks.
Stomachs in, go right and left.
Your abdominal muscles, your stomach, your belly, you know, we call it everything.
It doesn't matter.
Your abdominal muscles, you hold them in tight for your posture to stay straight up.
Your back is straight and your stomach muscles are in.
Great.
Go eight and seven and six and five.
Stay with me.
We're going to pick up the next beat.
We're going to have to get a little more intense now, guys.
Now, keep your feet rolling.
Oh, wonderful.
They got that beat right away.
And seven and eight.
That's what she thinks.
Three, and if she don't see us back here, six, seven, and eight.
Okay, now, guys, just like you're climbing upstairs, you have to lift those feet.
Five, six, seven, and eight.
That's it.
Get the full thigh involved.
Lift it up.
And five, six.
We have to get the heart rate elevated a little bit on this.
And two and three and four, five, six.
All right, now we're going to side steps again, but this time let's take those arms up.
Go out together, out and out.
Very good.
Good.
And two, we've got increased intensity a little bit.
Now, get the heart rate down.
Great.
Now, eight, seven, six, five, four, three.
And we're going back to marching and just right, left, right, left.
Again, we're marching like we're climbing up steps.
So good for hips and legs, but it elevates the heart rate for you.
Three, four, five, six, seven, and back up two counts.
And again, if you've got room, come with us.
If you don't have the room, you stay where you are and just keep marching.
And back.
And two, one, two, one.
We're still just in the warm-up.
So don't get happy yet.
We're not.
Back and two, one and two.
Okay, now stay where you are.
Now we've got really good.
And two and three, four, five, six.
Everybody, hold that dog.
Hold it tight.
Four, three.
Let's go to kicks.
Here we go.
Now go right, left, right.
Now this time, move the leg up high.
Good.
Without leaning back, you know that's no good for the lower back.
It puts too much stress on the lower back.
Don't lean back.
Keep your shoulders up straight.
Five, six, seven, eight.
More kicks, guys.
Go real big.
Two, three, four, five, six, seven.
Okay, march and right, left.
Somebody's a happy snapper.
Okay.
It's Andrea.
We knew it was.
Seven, eight, right, left, right, left.
That's good.
Just keep that beat.
It's so important to just relax and have fun with this.
You're just here to keep moving.
Keep the heart rate up to get a good aerobic workout.
You're not here to learn steps or learn to dance.
Two cuts up.
Thank goodness.
We don't want to learn to dance.
One, two, one, two, and one, and two.
Dancing is a great activity.
If you just keep going for 20 minutes, you get a aerobic workout.
Back and two.
All right, now I'm going to back you guys up.
We're going to march in place.
Everybody, really, we must.
We're facing out of this warm-up scene.
We've got to start really moving.
Five, six.
Very easily, I want to incorporate the arms now.
Go up, down, up.
Elbows, please relax those elbows.
Nothing jerky, just real smooth.
Bring them up and down.
Up, down, up, down, up.
I want to get that heart rate going right away.
Okay, now drop those arms.
We're going to catch this beat.
Three, four, good, and five, six, seven, eight more.
Hang on, just march, march, march, march.
That's very good, and five.
Okay, stomach's in.
Let's do some more kicks.
And now right and left and right and left.
Again, just raise that leg and stomach in and back straight.
And please remember, don't hold your breath.
You've got to blow that air out.
Don't hold your breath.
You've turned blue.
You know how that goes.
Oxygen, that's what aerobics means.
Exercising with oxygen, you have to use your air.
Right, left, right, left, five, six, seven.
Okay, march.
Now you can feel that that heart rate is definitely elevated,
I hope.
Is it elevated?
Jack's in the back.
Has it elevated?
Yeah.
Two, three, four, five, six.
We're going into side steps again.
And with the arms, go out, out, out, together.
Five, six, seven, eight.
Just keep yourself moving.
If anything's complicated, go back to walking.
Six, just so you keep moving.
You're doing a great workout.
And two and three and four.
Good.
Five, six, seven.
Okay, everybody march again now.
Just march.
Two, three, four, and five, six, seven, eight.
More.
Come on now, move.
One, two, lift the feet, feet, feet.
Five, six, seven.
There we're walking.
Let's go, go one and two and back and two.
Let's go.
Go one and two, back and two.
We're going to switch beats.
So stay where you are.
March, march, but don't stand.
You'll catch it.
There it is.
Right, left, right, left.
Good.
I hear their little toes, toes.
Very good.
Right, left, right, left.
You'll catch it.
Just relax and get into the music.
And then start thinking, we're going to do some more movements.
And five, six.
All right, arms.
We're going again, arms.
Let's just go up, down, up, down, up, down.
Very good.
Whenever you get tired, you slow down.
Just walk slow.
It's just very important not to stand.
After the heart rate is elevated, you stand.
Good.
Too easy to get lightheaded.
I'm lightheaded.
People who know me know that.
Hang on.
Up, down.
Okay, now we're going elbows out like this, guys.
Out, cross, out, cross, out.
Keep the elbows relaxed.
Again, just bend.
Nothing stiff or jerky.
Just relax.
Five, six, seven.
Okay, now drop arms and march.
All right, come on.
Dig in legs.
Almost like we're going to break out of here and run.
One, two, three.
We're running to lunch.
No, we're not hungry.
We're exercising.
I worry about this little group.
Five, six, stomachs real tight.
Let's kick again.
Kick, kick, kick, kick.
Now we're going to add arms to this.
Just keep your feet moving.
The hands are going to push to the front.
Now push, push, push.
Again, when you get tired, please walk slow.
Don't ever stand.
After the heart rate's been elevated, you don't want to stand around.
You walk slow.
Good.
Six, seven, eight more.
Now just push, push.
That's good.
Everything's so simple to follow.
Four more.
Four, three, two.
Okay, we're walking.
Now walk.
That's good.
Keep that pace.
You guys sound like you are intense.
And I'm so happy about that.
You have to.
You've got to make an effort to get that heart rate up to change your body.
Just keep marching.
Come on, legs.
Dig into those legs.
Side steps go right, left, right.
All right, now this time I want you to bend your knees.
Take a wider step.
Good.
Five, six, seven, eight.
That's great.
Eight, seven.
Dig in.
Use your legs.
Four, three.
Okay, we're going to get upper body involved again.
Hands, we're going to reach straight up over the head.
Is everybody going like this behind me?
Well, guess what?
I'm just talking like that.
All right, here we go, guys.
Reach, reach, reach, reach.
All right, again, abdominal muscles.
Hold those in tight.
Stomach muscles should always be held in.
Reach, reach, probably for the rest of your life.
You know what I mean?
I think you do.
Gravity's pulling them down, so you hold them in forever.
Now eight, seven, six, five, four, three, two.
Drop your arms, the legs keep going.
Go.
Rubik, go.
Good.
Come on, dig in.
Bend your knees.
Seven, eight.
And you see me pushing my air out.
You've got to do that.
Don't hold your breath.
Seven, eight.
As that elevates, as that elevates.
As that heart rate elevates, we'll back that up.
When that heart rate elevates, of course, it gets a little tougher.
So breathe, you've got to push your air out.
If you're exercising too intense, you'll know that by if you can't talk.
You're struggling to talk, you're exercising too hard.
Okay, guys, march, march.
Are you struggling to talk, Andrea?
She thinks I'm struggling to talk.
She's right.
Hang on.
All right, very good.
And right, left.
It's so simple to follow, and you can tell by now your heart rate's elevated.
It's in the zone you need it to be to get a great aerobic workout
and all the benefits from aerobics.
Stress release, so important in our day and age.
And burning fat, strengthening heart and lungs.
It's all about good health.
That's why we're here.
That's what Walk the Ropes is all about.
Good health.
Right, left, right, left, right, left.
Five, six, seven.
We're going up two again, guys.
Go one, two, and back, and two.
That's good.
How do we get those claps so good?
We clap right on cue.
Very good.
One and two.
Come on, you've got to keep this pace.
And two.
Two.
Okay, let's go.
One more time.
Stay where you are.
Come on, legs, go.
All right, up and down, arms.
Up, down, up, down, up, down.
Now, very soon we'll be taking the active heart rate.
And that's how to monitor.
Am I going too hard?
Or maybe I need to pick it up a little bit.
The heart rate will tell you that.
You need to work at 60 to 85% of your maximum capability
to get the results you want from an aerobic workout.
Now, again, there's times when you can be working too hard
and you're just not going to get those good benefits.
And then sometimes you have to say,
I've got to get moving a little harder.
You need to pick up the pace a little bit,
get the heart rate going so that body changes for the good health.
We're not worried about how people look, are we?
We want you to look good.
But guess what?
It's all about good health.
If you don't feel good, who cares how you look?
Up and down.
Hang on now.
Up and down.
Everybody, keep those legs going.
Two and three and four, five, six, seven.
Now, hands, we're going to push out.
Push, push.
All right, let's drop hands.
Two seconds.
I want to grab that beat again.
There we go.
I got it now.
Good.
Three, four, five, six, seven.
We're going to kick here, guys.
That means that the abdominals in.
Kick, kick, kick, kick, kick.
Eight, seven, six, five, four, three, two.
And this time we're pushing again.
Push, push, push, push.
Good.
Five, six, seven, eight, seven, six, five, four, three, two.
We're going to do eight more big ones.
We're not done.
Eight, seven, six, five, four, three, two.
Okay, let's walk.
Let's walk.
Very good.
All right, we're going to do a little bit more with the arms.
Then we're going to do an active pulse.
All right, arms like this.
Go up, out.
And I didn't tell them what I was doing, so I know they're going to go, what did she do?
Up, it doesn't matter.
Just keep moving until you catch it.
Up, out, up, out, up, out, up, out, up, out, up, and out, and out, and out, and out.
Hang on.
Four, three, two.
Now I want everyone to keep marching.
Drop your arms.
All right, keep moving.
Now you know it's important in the pulse to keep moving.
You don't stand still to take your pulse.
You must keep moving.
If you stand still, that heart rate drops too fast and it's not accurate.
We're ready for an active heart rate.
Now please find your pulse, keep your feet moving.
You ready, group?
Some of us at the wrist, some of us at the neck.
Your hand across your chest will take your pulse.
It's the same thing.
Ready?
I'll tell you when to count.
Count.
Stop.
Multiply that number by 10.
Now that's your active heart rate.
And you know on the chart that we've shown you, if you're working between 60 and 85 percent,
those numbers are there for you.
If you're working too hard, you've got to slow it down.
And if that heart rate's not up, you've got to move.
Where are your heart rates, guys?
Should I come around and ask if you took them?
I know they did.
Come on, legs.
Seven, eight.
Now we're going to do some knee lifts.
Hang on, I'll get you into those.
Five, six, seven.
Now stomach in, let's go.
Right, left, right.
Pull the knees straight up, almost in the abdominals.
That's so good.
Those are really excellent for the hips and the thighs.
Pull it straight up into your body.
Keep the heart rate up.
Works the thighs, works the hips.
Right, left, right, left, right, left.
Eight more.
Go eight, seven, six, five, four, three, two, and everybody push, push.
Did you think we were going to stop?
Go ahead.
You can say, oh, whoops.
That's all right.
Say whoops right in the camera.
No, again, we're not here to teach you steps.
We're here to keep you moving, to give you an exercise program.
Push, push, push.
These are just guidelines to keep you moving.
That's all it is.
It doesn't matter if you're on your right foot, left foot, whatever foot.
Okay, let's walk.
And come on now, you've got to keep that pace, guys.
Six.
Good, go, go.
How's everybody?
Are you all right?
As long as you have a pulse, we're okay.
Five, six, we're going to side steps this time.
Right, left, right, left.
All right, we're wide now, we're big.
That's it, you've got to dig in.
And out together, out together.
Please blow.
Out, out.
Don't hold your breath.
Blow out.
Come on, ding.
How are you?
Good.
Six, seven, eight, eight, seven, six, five.
We're going some more, we're going some more.
Come on, go, out together, out together, out together.
Your heart rate's up.
You're strengthening your body.
Not only your heart, not only your lungs,
you're strengthening your bones and muscles.
You have to exercise to keep the whole body strong.
Five, six, seven, okay, let's walk.
Walk, very good.
Right, left, right, left, come on, dig in.
Seven, eight, that foot has to come up.
Just like you're climbing steps.
We didn't say this was sissy stuff.
We said it's easy to follow.
Five, six, all right, let's do arms again.
We're going up and out.
Out, out, out, out.
All right, now we'll get a little bit tricky.
We're going to walk up two, walk back two,
and your arms are going to do this.
All right, ready, one, two, let's go.
One, two, back, one, two, up, one, two, back, one, two, up.
Don't stop one, two, no stopping.
If you're tired, you walk slow, but don't stop.
And group, I allow you to walk slow.
That's not just for people at home.
It's also for people trying to help me in this video.
Stay right here.
Very good.
And five, and six, seven, eight, eight, seven, six, five.
All right, we're going to all catch our feet for sure,
and then we've got to get into a little bit more arm movements.
And eight, eight, seven, six, five.
All right, we're going to come in, extend, in with the elbows.
All right, now let's catch the beat.
I just wanted to show you a little bit.
Now come in, extend, in.
When you come and bring the elbows in, squeeze the fists,
in, extend, in, extend.
That's it.
Just keep it at your own pace.
That's perfect.
Elbows come in close now, extend.
Very good.
Work a little bit upper body.
What, Sam?
He's all right.
That's it.
If it's confusing, you drop those arms and just march.
No big deal.
Out, in, out, four, and three, two, and one.
Okay, drop the arms this time and march.
Now come on, legs.
Thank you, Sam.
Six, seven, and eight.
Go eight, seven, six.
We're going to travel again.
We're going up to five, six, seven, two.
Hands up.
And two, and back, and two, and two.
Very good.
Back, and two, and up, and two, back, and two, up.
Okay, now stay back.
Right here, guys, march.
Come on now, just like you're outside.
You've got to go fast.
Four, three, we're going to knee lift.
Stomach in.
Go right, left, right, left, five, six, seven.
Arms push, push, push.
Push to the front, push to the front.
Very good.
Eight more, and eight, seven, six, five, four, three, two.
We're going back to walking, and we're walking.
Good.
Three, four, five, six.
Side steps really good.
Now this time again, I want you to bend those knees really wide.
Out, out together.
Very good.
Out together.
Great.
It's so simple to get fit.
It really is.
You just have to not look at your couch.
Just don't look at it.
That couch isn't going anywhere.
You'll get to it later.
Go out, out, out, out, out.
Four more times big.
Come on, real big.
All right, let's back to walking.
March, march again.
Keep the pace now.
Eight, seven, six, five.
I want to check on you, Dale.
See if you are still there.
Could have snuck out.
You're so quiet, but that's all right.
We like Delbert quiet.
Seven, good.
Now kick right.
Kick left.
Kick right.
Kick left.
Kick right.
Kick left.
Kick right.
Kick left.
It's so simple.
And right, and left, and right, and left.
All right, now let's go to knee lifts.
Eight counts.
Go eight, and seven, and six, and five, four, three, two.
Back to kicks.
Just eight counts now.
Eight, seven, six, five, four, three, two.
Back to marches.
Eight counts now.
March, two, good.
And eight, and seven, and six, and five, four, three, two.
We're going to side steps now.
Go right, left, right, left, right, left.
That's a wide step.
And then that other foot follows.
Out together, out together.
Great.
You're doing terrific.
You're doing the best thing you can do for yourself.
You've got to exercise.
Everyone needs to exercise.
There's no good excuse not to exercise.
And go out, and out, and out, out, out.
And you benefit.
All ages benefit from aerobics.
It's never too late to get results.
So don't think, well, I'm too old for that.
Well, maybe you're too old not to do it.
Do you know what I mean?
If we sit around, we become lazy, and aging process speeds up.
You stay active, you stay young, you stay healthy.
It's all in your mind.
I think it is, Andrea.
Is it in our minds?
Is that age thing in our minds?
I think it is.
And out, out, out, out.
OK, let's go back to marching.
Right, left, right, left.
Very good.
And you see we're slowing down that intensity a little bit.
Heart rate's staying elevated a little bit.
And five, six, seven.
Keep it going.
We're going to catch a beat in the next one.
Right, left, right, left.
Five, six, good.
It's so slow.
Five, just gear yourself down.
Seven, now we really have to get heart rate down a little bit.
And two, that's so good.
Well, that wasn't so bad, was it?
Doesn't time go fast?
Did Dave rehearse that?
No.
All right.
Was that in rehearsal?
No.
And four, just you walk at your own pace.
Don't worry about me, don't worry about the music.
Don't be staring at my feet.
Okay.
Just relax.
And four and three.
It's so simple.
Two, real slow side steps.
Easy.
Right and left and right.
Blow your air out.
Holding that air in is going to slow you down.
You've got to force it out.
It's all about oxygen.
Aerobics, this exercise with oxygen.
You've got to push it out.
Great.
Out together.
We're going to bring the heart rate back down.
We took your resting pulse in the beginning.
We took your active pulse in the middle.
And now we have to get that pulse back down around the resting.
That's called your recovery pulse.
We'll do that in a minute.
Hang on.
You've got to stretch you out first.
And out.
All right, walk slow here now.
Five, six, seven, and very low kick.
Just go eight and seven and six and five and four and three, two,
and walk really easy.
Just go four, three, two.
Let's walk up two counts, but they're so slow.
No hands.
And two, back.
Again, if you've got the room, walk with us.
If not, you can just march right in place.
That's fine.
And two and one and two.
All right, stay right here.
Real slow, guys.
One and two and three and four.
Great.
And five, six.
That wasn't so bad.
Okay, now the heels.
Guess what?
You love it.
You're going to feel this all over you.
You feel terrific.
Two more.
Now go right and left.
Now we're going to go into a few stretches quickly.
A calf stretch for the Achilles tendon and the calf.
You definitely need to stretch those areas.
The stress builds up down there in the lower part of the leg.
So all we do is take, turn to the right and take your right foot in front.
Now lean forward.
The knee is bent.
The upper body weight is literally a bit on the thigh.
Hold it there.
More important, the back foot has to be flat into the floor so you're stretching the calf
and the Achilles tendon.
All right, now release the stretch.
Now stretch again by pressing the heel into the floor.
Scoot your foot back, everybody.
That's it.
You hear that little cha-cha-cha?
Scoot those foot back.
If you take a wider step back, you feel a better stretch.
Lean forward.
Four, three.
Stay away from the kneecap, please.
Two and one.
Let's go to the other side.
Stretch the other leg.
Okay.
If you've got some time, please stretch a little longer.
It's always better to have a good stretch, a good pull down.
Lean forward.
Again, the back foot is planted into that ground.
All right, now release the stretch and let's press it down into the floor and hold.
Again, let's scoot back.
That'll give you a wider step apart and you feel a better stretch.
Now four, three, two.
Okay, come back together into the middle.
Quickly, let's do a back stretch.
Stomach in tight.
Bend those knees.
Reach up.
All right, don't bend over unless your knees are bent.
We want to have nice, strong, safe backs.
We don't want anything aggravating the lower back.
Stop here.
Your knees are bent.
Your abdominals are in.
Now roll up.
Hunch your back like a cat.
I'm going to turn sideways to show this.
Abdominals are in and you're hunched over just like you were a cat.
Drop the hands, drop the head, and hold on.
This is stretching your spine and your lower back muscles.
Very important.
With the knees bent, with the abdominals in, roll up.
Okay, we're going to take a recovery pulse to end.
Please find your pulse at your neck or your wrist.
I'll tell you when to count.
Ready?
Count.
Stop.
That number, multiply it by 10.
If it's down around the resting one, that's terrific.
That's your recovery pulse.
The faster we recover, the better shape our little hearts are in.
Thank you.
Very good.
Thank you, Brooke.
I just want to be yours.
I just want to be.
Thank you.