Day 2 of the yes2next New Year Challenge has two parts: 20 minutes of walking cardio to strengthen your cardiovascular system and 15 minutes of strength training to build your upper and lower body muscles. Warmups and cooldowns are included with both.
No equipment is needed for the cardio segment. The strength portion can be done with without weights if you are just starting out. But if you can, use weights that feel light and medium in weight for you – feeling resistance builds muscle. Some options: 2 pound to 8 pound dumbbells, water bottles, or cans.
Timestamps:
00:00 Introduction
02:00 Warm Up
05:19 Cardio Walk
24:30 Cardio Cooldown
26:30 Strength Training
39:13 Strength Cooldown
41:38 Congrats!
There is flexibility with this workout. Feel free to take a break between the cardio and strength portions - drink water, rest, and cool down. Or you can separate the workouts. For example, you could do the cardio portion in the afternoon and the strength segment in the evening. The important thing is to make the workout your own – go at your own pace and modify where needed.
Walking Workout
The walking cardio segment includes two sets of 5 exercises, each set done twice, equaling about 2000 steps. Each exercise is 30 seconds with 20 seconds of rest. Below are the two sets of exercises:
❇️ Diagonal step back
❇️ Grapevine (three steps right and left) with side press
❇️ Single step, punch up
❇️ Three steps with a kick
❇️ Arms hip hip/skysky
✳️ Charleston step
✳️ Two step - double pull up
✳️ Knee ups
✳️ One leg step out
✳️ Side step arm up
Strength Training
To recap, try to use light and medium weights to challenge your muscles.
✅ Mini squat (2 sets of 10 reps)
✅ Leg lift - front side back (I set of 5 right and left)
✅ Shoulder press (10 reps)
✅ Pulldown (10 reps each right and left)
✅ Side Bend (10 reps each right and left)
✅ Bicep Curl (10 reps)
Don't forget to look out for the Secret Word to enter our New Year Challenge Sweepstakes to win some yes2next gear. The Grand Prize is a yes2next sweatshirt and water bottle. There are also three (or more) runner up prizes: a yes2next t-shirt!
The Secret Word will pop up in each of the 7 New Year Challenge videos. (Tuesday-Monday, January 4-10, 2022). Jot down all seven (7) Secret Words and submit them on our New Year Challenge Entry form that will go live on January 10th. Entries must be submitted by 5 pm Pacific Standard Time, Monday, January 17, 2022. Winners will be announced the week of January 24, 2022.
The Official Rules and New Year Challenge Entry form are on the yes2next website ([ Ссылка ])
#indoorwalkingworkout #walkathome #walk
yes2next celebrates fitness and joy at any age. It’s never too late to start exercising, creating, and doing. Say “yes” 2 your next steps to fitness and joy.
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Disclaimer: This program is provided with your health and safety in mind, but every individual has their own limitations. It is crucial that you consult with your physician before beginning this or any other exercise program. This program is not a substitute for professional medical diagnosis, treatment or advice. By participating in this exercise program, you do so at your own risk. Please stop if you experience pain, dizziness, or shortness of breath.
