40 minute Pyramid Walking Workout | 3600 steps | Seniors, beginners

Hey there, April of Yes2Next here with my mom, Aiko. Hi. Now many have asked for more pyramid workouts, all right? And a longer pyramid workout. So that's what we're gonna do today. Okay, so we're gonna do a pyramid workout that's about 40 minutes or so. And what it looks like is this, it's five exercises in 20 second rounds, 30 second rounds, 40 second rounds, and then at the top, 50 second. Wow. And coming back down to 40 seconds, 30 seconds, and 20 seconds. Yes, and so it's important just to go at your own pace on this one. You can turn it into a high intensity interval training session if you want. So that means, you know, really kind of going full. Yeah, right, full pace, you know, full force. If you want to. Each one. Or you can just go at a leisurely pace and just get moving. This workout is excellent, yes. Excellent for your heart health, cardiovascular system, help manage your blood pressure, and just even coordination, okay? So you're gonna get really good at these moves, all right? So don't need any equipment for this workout. However, make sure you clear the area. Definitely have water handy. You're gonna need that to stay hydrated. And any questions? Not yet, let's go. All right, okay, we'll take a quick pause here and get started with warmup on the other side. Okay, let's start warming up. March it in place. Keep those feet moving. And I forgot to mention that this warmup counts as steps too. So you're gonna get a lot of steps in with this warmup, with this workout. 10,000? Not quite. Not quite, but you're gonna be racking up some steps, okay? Okay, so our first warmup move is just gonna be, you can stop your feet. We tip this apart. A mini squat, real gentle, and then give me a shoulder roll back. Okay, and up, yeah. So mini squat, come up, and shoulder roll back. Mini squat, up, shoulder roll back. One more. Mini squat, up, shoulder roll back. Let's do that again, but forward. Mini squat, up, forward. Mini squat, up, and forward. Good. Mini squat, up, forward. And one more. Mini squat, up, and forward. Very nice. Okay, march it out. We're gonna go into the side steps with a reach. Okay, so go into your right. Side step, reach. Nice, ooh, wake up that body. Get those muscles all warmed up. Yep. We can get into our pyramid workout. Good job. Give me four more from here. Four, good. Three, two, and one. March it out. Nice, nice, nice. Okay, next warmup move. Just easy peasy, step backs. Looks like this. Just step it back. And give me just some little tricep pushbacks here. Kickbacks, okay, good. Nice. Warming up that posterior chain, which is your glutes, your hamstring, your calves. Getting ready, we'll be doing some moves like that. Okay, four more. Four, good. Three, two, and one. Very nice, march it out. Get your body ready. That's right. Yeah, gotta warm up all those muscles we're gonna use in this workout, right? Okay, easy peasy one next. Just a heel touch forward. Okay, heel touch forward. Yep, give me some bicep curls with it. Yeah, you'll be seeing some bicep curls in this workout. We are, all right. Okay, give me four more. Four, good. Three, two, and one. Good, march it out. Let's do that whole set just one more time, and we'll get into it, okay? So that first move, we're gonna stop our feet. Feet, this is part, okay? Mini squat, right? Shoulder roll back. Mini squat up, shoulder roll back. Good, two more. And shoulder roll back. Mini, up, shoulder roll back. One more. Mini, up, shoulder roll back. Good, going forward now. Mini, up, forward, yes. Opening up that shoulder joint. Yes, two more. Okay, good, one more. And nice, okay, march it out. Woo, that's a workout in itself, isn't it? That's it. I'm ready to sit down now. Uh-oh. Well, definitely, if you need to rest during this workout, definitely sit down. That's true. Go at your own pace. Okay, sidestep it to the right. Here we go. Okay, good, we're gonna reach it up. Reach up. You can stop at any time. That's right. Who knows, I might be laying down at the top of the pyramid. Ha, ha, ha, ha, ha, ha, ha. That's okay, that's what the sofa's for. That's true. Okay, four more. This is three, two, and one. But it's, I don't know, to your point, it's about just going at your own pace and resting when you need to, building up gradually, okay? So don't feel bad about that, that's okay. All right, doing those step backs next with that tricep kickback. Okay, here we go. Step it back, yeah, gentle, good. Your muscles are saying, oh yes, I remember how to do that. Ha, ha, ha, ha, ha, ha. Your muscles are saying, okay, you can sit down now. Ha, ha, ha, ha, ha, ha. Not yet, pace yourself. The pyramid looks pretty good now. Three, good, two, and one. Good, march it out. Last little warm-up move. So that was heel touches with that bicep curl, okay? Heel touch with the bicep curl. Here you go, yes, gentle. And breathe, everyone. Very important, breathe, don't stop breathing, okay? Don't stop breathing. Important to get that oxygen to your muscles. Your heart rate may be coming up. Okay, move four. This is three. This is two. And one, very nice. Nice warm-up. We're gonna take a pause here. We'll get into our pyramid workout. Okay, so our first move in our five exercise set is just basically right, left, right. I want you to give me a squat and a push together. And we're gonna go back to the left. Left, right, left, squat with a push together, okay? That's the move, okay? Real nice and easy peasy here. Okay, we're gonna be on in a few seconds here. And here we go, just 20 seconds of this. So right, left, right, squat and push. And left, right, left, squat and push. Right, left, right, squat and push. Left, right, left, squat and push. Really sit your butt back. Sit it back, good. Left, right, left, and push. Just a few more seconds. And rest. Ooh, okay, nice. Okay, let's keep those feet moving. I like those 20 seconds. Oh, me too. Could we use your 10, 20 second one? Okay, I'm gonna do that. We'll have to do that workout once, okay? For our next move, it's just basically toe taps to the front, okay? Arms forward, arms side, okay? Arms forward, arms side. And we're on right now for 20 seconds. And side, good. Go tap forward and side, good. Keep going. And breathe. Yeah, don't stop breathing. Don't stop breathing. Keep breathing. Keep going, this is a short round. Just learning the moves here. Okay, good work. Breathe. And very nice. Okay, march it out. Keep the feet moving during this active rest period, okay? This is rest, right? This is rest, right. That's right. Keep telling myself I'm resting. That's right, that's right. Okay, good job. All right, our next move. We're gonna squat back with the diagonal here, okay? Come back up, arms up. Step back, diagonal, center, and up. We're on, okay? Step it back. Come back to center. Arms up. Step it back. Arms to center. Good. Step back. Come back to center. Good, breathe, everyone. Uh-huh. This is like a modified squat here, but you're engaging your hips in this rotational move here. And rest. Ooh, nice work. Okay. Next move is a hamstring curl with the bicep curl. So your feet are doing this, and your arms are doing that. Okay. Everything coming up at the same time. All right. Okay, just for 20 seconds, okay? And we're on. Here we go. So, go up. Yeah. Bicep curl, ma. Bicep curl like this. Oh, sorry. Yes, there you go. Yep, yep. Keep those elbows in to your sides, and just lift those fists of fury up, okay? Fists of fury. Okay, stop. That's right. Isn't that something familiar? That's right. And march it out. Good, that was a short 20-second round. Yeah, I like those 20-second rounds. Good work. Okay. Last move in our five-exercise set. Basically, they're just gonna be little side punches. Okay. On those. So you wanna keep your elbows in while you're forward, and you're just gonna punch it out to the side. Twist, yeah. Feel your core engaged on this move. Yeah. Okay? Give some good punches, yeah. Good, nice. And breathe, everybody. Good work. Keep going, just another few seconds here. Yeah. It's good. And breathe. I love those 20-second rounds. I think I've said that 15 times already. I think you're trying to tell me something. Okay, march it out, we're here. Good. For 30 seconds, okay? Now we're up to 30? Yeah, we're gonna go back into our 30-second round. Okay? All right. Okay, so we're going back to that three-step with a squat. Okay. Okay, about 15 seconds here. Okay? Good work. All right. Yeah, so far I'm standing. You're doing great. Remember, go at your own pace, okay? That's right. We're learning these moves right now. So this is a 30-second round. Here we go. Right, left, right, mini squat and push. Right, left, squat and push. Right, left, and push. Left, right, left, and push. Right, right, push. Left, right, left. Good. Keep going. And push. Squat and push. Breathe. And push. Breathing, everybody? Yeah. I'm still standing, that's good. Good. And rest. Ooh, okay. That was 30 seconds. Okay, we'll get 30 seconds of rest. 30 seconds of rest in between each of these rounds now. That's good. All right, so breathe, everyone. Okay, nice work. Okay, that next move is just those toe taps to the front, with the arms forward and side. Just breathe here, okay? All right. I didn't mention posture, but everybody, stand up straight. Ears, shoulders, hips in alignment. That's true. Don't forget your posture. Okay, here we go. Give those toe taps to the front. And hands up. And side. Front, side. Good, and breathe. Nice work. And again, go at your own pace. Yep. You can go faster than us. You can even go slower than us if you need to. And anytime you wanna rest, you do that. Absolutely. Because it's all about building strength and stamina gradually at your own pace, okay? Breathe. Looking good. And rest. Ooh. Good. 30 second rest. Just a little bit longer. Little bit longer, that's right. Okay, good work. Remember that one next move is that step back with the arms up, okay? Yeah. Okay, breathe. It's a squat too, isn't it? It is, it is. It's basically like a diagonal squat, okay? Working those glutes, those hips, your entire core, actually. Very, very good. We all need that because we wanna help prevent falls, right? We don't wanna fall. We gotta strengthen our lower body. Okay, here we go. Yep. Center, arms up. All right, okay. And up. Right, center, arms up. Left, center, arms up. Good. Right. Arms up. Good. And up. Good. And breathe. This was a fast round too, isn't it? For some people. Arms up. Sticky for yourself. And arms up and rest. Nice work. That extra 10 seconds makes a difference. Sure does. We're building it up now, right? Okay. What's the next one? It's our hamstring curl, right? This guy with the bicep curls, okay? We're here for another about 15 seconds. So breathe. Yeah, we're building up. Slowly going up that pyramid. Yeah. Okay. Slowly is right. That's a good word. Slowly is important. Okay. Keep those feet moving. I like what I'm seeing here. You're getting your steps in. Okay. Hamstring curl, yeah? Okay. We're on the bicep curl. Yep. Keep those elbows into the side. And when we're doing this move, we are weight shifting. That's true. Okay? Really kind of weight shifting. Make sure that your knees are slightly bent when you're doing this move. Like a balance. It sure is. Working all kinds of things. Balance, strength here. Good. Keep going. Plus you're gonna feel your heart rate going up. Yeah. Which is really the aim of this workout. Okay, and march it out. Good here. We're here for another 30. Okay. Yes. So this workout, yes. Working your cardiovascular system. Just worked on balance. Yeah. You know? It's good for your blood pressure. Manage your insulin levels. All this stuff is all very, very good. Okay. All right. Next move is just that side punch. Okay. We're just gonna go right and left. But I'm not gonna punch you out. Oh, well, yeah. That's why I'm giving myself distance, you notice. That's right. Okay. We're on in a few seconds. And we are on. Okay, here we go. Let's punch it to the right. Let's punch it right. Left. Right. Left. Good. And right. Yes. Good job. And again, if you wanna ramp this up, get your heart rate up even more, you can go faster than us. Okay? Keep going. Well, that'll really get your heart up. Sure. It sure would. We'll talk a little bit more about that. That's high intensity interval training. Okay. For you. Well, this is almost a high interval training. Well, this is cardio for sure. Okay. March it out. Very nice, everybody. We got a minute of rest here. It's after that 30 second round. Good job. Cause now we're going into sort of our longer rounds now. Right? Yep. Yeah. Mm-hmm. Okay. That was 30 seconds. We're going to 40 seconds. 40 second round next. Right? So keep the feet moving. And by the way, yes, this does count as steps. Right? You're getting your steps in here. Yeah. I actually forgot to put my thing on, but whatever. Yeah. Me too. I was so excited about this. I had to jump in. Literally. Yes. We literally jumped in. Right? Yeah. So everyone's doing a great job. I'm just looking at my, where we are step wise here. Okay. Good work. All right. Keep it going. We're going to go into that very first exercise again, which is that step, step, step and squat and push. Right? And this time it's for 40 seconds. 40 seconds. Ooh. So everyone pace yourself. Okay. Yeah. All right. Here we go. We're on. So right, left, right. Mini squat and push. Left, right, left. Mini squat and push. Left, right. Push. Right, left and push. Right, left, right. And push. Right, left and push. Right, left, right. Good push. Keep going. And push. Right. And push. Left. And push. Good, right. Keep going. Nice work. Yeah. And push. Good. Another 10 seconds. Good. Makes a difference, those extra seconds. You're feeling it, right? Yeah. And rest. Woo! You made it. Nice work. 30 seconds rest. Excellent work. Okay. Next one is those toes tap to the front. Front and side. Okay. And breathe. Yes. Nice, nice, nice work. Yeah. Now if you really up the challenge with each interval, you'd really get your heart rate up. And if you wanted to do that, after each interval, you should feel like a little bit out of breath, but you should still be able to talk. Okay? So here we go. Toe taps to the front, with the arms forward and side. Good. And if you wanted to ramp this up, you can actually run this. Like that. But I might not do that. Okay? Thank you. I think I'll just do my normal grandma pace. That's fine. But we're here for 40 seconds. Yeah? Okay. Keep going. Looking good. Yeah. Keep breathing. Breathe. Yeah. Keep breathing. Stand up tall. Posture. Yeah. That's right. Okay. Coming down. And good. March it out. Nice work, everybody. Good job. Excellent work. We're still standing, folks. Good job. Yes, yes, yes. Okay. That third one is that diagonal squat. To the right. Right. Center, up. Arms up. Okay? Keep those feet moving. I didn't ask you where you're going to, but I can probably guess where you're going. If you have to ask, then that's a problem. I'm still looking for that. Yeah. And we're on. Diagonal squat. Center. Reach. Diagonal squat. Center. Reach. Diagonal squat. Center. Reach. Diagonal squat. Come to the center. And then reach. Diagonal squat. Come back to center. No, you don't have to put your arms up. Wow, you're being extra credit, Anne. Diagonal squat. Come back to center. And reach. Good. Diagonal squat. Come back to center. Reach. Yes. Diagonal squat. No. And reach. I'm trying to do everything at one time. Okay, center. Now reach. Just diagonal. Squat. Come back to center. No, no, no. Come back to center and reach. Diagonal squat. Come back to center. Reach. One more. Diagonal squat. Come back to center. Reach. Yes. March it out. Good work. You know, these are really good even to challenge your coordination, right? I definitely need it. Again, creating those neuromuscular connections to enable you to do the moves correctly. So keep practicing, okay? Nice work. Keep going. Just march it out. I was trying to combine it. Make it quicker. Well, you're doing, yeah, super achiever move there. You're like, I'm putting my arms up in each round. I'm very impressed, actually. That's right. Okay, all right. Hamstring curl, bicep curl. Okay, weight shift it. Keep those knees slightly bent. You see, Pia's going side to side here, which is really great for your balance, okay? And if you can't get your foot all the way up, don't worry about it. Just give me some toe taps. That's right. Okay? Be like me. See, my feet don't go very high. Yeah, you don't have to go high. But, you know, if you're able to do this, you probably feel a nice stretch in your front thighs. And let me tell you something. We need to stretch those thighs out, okay? Yeah, keep going. Nice work. Stand tall. That's a song. Everyone remember that song? Oh, yeah. Stand tall, right? Don't you fall, right? Okay, see? Right, march it out. I'm dating myself again. Okay. You got that right. Keep going. Now, if someone can tell me who the artist that sang that song was, extra credit for you. Okay, last move. It's gonna be those side punches, right? Side punches. Okay. We're here for another 10 seconds. This is kind of freestyle. Freestyle time. Yeah. You do what you want, but keep the feet moving, okay? You're getting a really nice cardio workout in this workout. Okay, punch it out. Side. Good. Very nice. I like what I'm seeing here. Yeah. You're still standing. Mm-hmm. That's for sure. Really nice. Keep going. It's all downhill now, right? No, you gotta hit the top of the pyramid, y'all. Okay. Big number five-oh. Oh, yeah. That's right. Keep it going. I feel this in your core area here, which is what I want you to feel. Okay, and good. Looking good. And keep going. Breathe. Careful breathing. Three seconds. Good. Two, one. Okay, nice work, everybody. One minute of rest before we hit big number five-oh. Okay. So, walk it around. You can take a break here. Take some water. Very proud of you. Very good. Oh, good. You know what? You're moving, and that's excellent, okay? Just, yeah. And you can take a rest here. I love that you're moving your feet. Oh, wow. Even turning. That's impressive. Since you said that. Yes, you can rest. I want to take advantage of it. Take a rest. You're keeping your feet moving. Before you change your mind. I like that you're sitting down and keeping your feet moving. That's really, really good. Yeah, you can kind of freestyle it here. You guys can do robot. Remember that robot move? Okay, keep it going. Okay, got 10 seconds. Okay, get ready. We're doing that right, left, right, mini squat push, right? Okay. Isn't that rest period goes fast, too, doesn't it? It certainly does. Okay, and we're on. So, right, left, right, mini squat and push. Mini squat and push. Good. Push. And push. 50 seconds. Whoa. Breathe. We're at 30 now. Push. And push. Right. And push. Left. Good. And breathe. Breathe. Looking great. Nice. Breathe. Feeling it? Extra 10 seconds really makes a difference. Oh, yes. One more. And rest. Nice work, everybody. Excellent work. Okay. Keep the feet moving. Oh, yeah, they're moving. 30 seconds of rest. They can't stop now. Uh-uh. No way. You're at the top of the pyramid now. Aren't you looking forward to going down? That's right. Yeah. I am. It's like, whew. Hey, gotta get this round done. Everyone, okay, so make it good. All right. Doing that toe taps to the front. Yeah? Okay. Okay, and with arms forward and back. Okay, and we're on. So, toe taps. Good. And again, if you wanted to ramp this up, you can run it with the arms, but we're gonna keep it right here. Yeah. Because we're here for 50 seconds. Uh-huh. Yes. Good job. Take a deep breath. Yeah, it almost seems like a little marathon here, right? You're probably feeling this in your shoulders, which is great. And again, this is all about coordination with this move, too. That's for sure. Uh-huh. Keep it going. Looking good. And breathe. Just here another. Less than 10 seconds, everybody. Five seconds. Seems longer than that, right? Uh-huh, it is. 50 seconds is a long time. Yeah. You guys are doing great. And rest. Nice, nice, nice work. Okay. Yeah, 50 seconds. Long time. You know what? We're gonna do a pyramid workout with 60 seconds one day. Oh, that should be interesting. Oh my goodness. Okay. All right. Well, you tell us if you want a 60 second top of the pyramid, okay? You want that, we'll make that for you. Okay. Okay, remember that. Diagonal mini squats. Step back. Okay. Arms up, we're on. Okay. Let's go. I'll go that way with you. Okay, center. Arms up. This is right. Center. Arms up. Left. Center. Arms up. Right, mini squat. Center. Arms up. Good. Left. Come back to center. Arms up. Good. Squat it. Yes. Center. Arms up. Squat it. Center. Arms up. Squat it. Yep. Center. Arms up. Squat. Center. Good. Squat. Center. Breathe, everyone. Looking good. Remember, go at your own pace here. Yeah. Take a rest if you need to. That's right. But try to keep going if you can. And up. Just one more. One more. And done. Yes. Nice work. All right. Working that. How you doing there? I'm hanging in there. Okay. Good job. By my fingertips. Or your toe tips. On the pyramid. Or your toes. Okay. Nice work on those diagonal step back squats there. Okay. Next one is just that weight shift hamstring curl, right? Weight shift. Another five seconds. You can keep going there. Good job. Okay. And we are on. Okay. Go. With the up. There you go. We're here for 50 seconds, so pace yourself. Yeah. Okay. You wanted to ramp up the speed, go ahead. That's fine. We're good here. It's okay to show off. We're proud of you. You can do it. Yeah. All the more proud of me. Yeah. Be a show off for us that we are very proud of you. Yeah. Keep going. Nice. Yeah. I like what you're doing there, mom. See here. Well, thank you very much. And again, you don't have to get that leg up. You can just do this if you want. Okay. My feet don't go up very high, but. Okay. Yep. Working those quads. Yeah. It's stretching the quads, working the hamstrings. That's a really good exercise for you. Yeah. And breathe, everyone. Nice work. And rest. Ooh, 30 seconds. Ooh, yes. 30 seconds of rest. Oh, yes. Walk it out. We're almost done with the 50. Yes. Coming down. We only have one more. One more move. Okay. All right. And that last move is that, those side punches. Okay. Prepare for another 10 seconds. Only 10 seconds. This is rest, folks. This is rest. Active rest. I love that you're keeping your feet moving. Okay, good job. Like it. Okay. That's freestyle. Good. Okay, here we go. We're on. For 50 seconds here. If you wanted to ramp it up faster, you can do that too. But we're just gonna go here. Nice. This gets your heart rate up. Oh, I should. Think about it. You're engaging your entire body in these moves. I love these moves that engage upper, lower body and core. Okay, and breathe. Make sure you're breathing. You have the 40 second round. Look for it. We'll be coming down. Coming down. Inside of the pyramid. I love the look of that 20 seconds. I keep saying we're just gonna do 20 second workouts and we're gonna do that. Okay? Okay. There's something about, some big feeling of accomplishment being able to just finish those 20 second rounds. Right? That's right. And you know what? You get a good workout just doing that. Especially if you do it high intensity. That's right. Okay, march it out. Okay. Nice work. We're here for a minute. Good job, folks. Good work. Good job. All right. We're gonna be coming down the pyramid. Okay. Take a sip of water. Okay. I'm good. Give me some side steps. Okay. And here's a question for everybody. Now, you might notice my mom. If you notice anything different about my mom, if someone can figure it out, extra credit for you. Two extra credit things going on here. We'll tell you at the end what it is. If you haven't figured it out already. Is she taller? Perhaps. Could be. With all these exercises we've been doing. Yeah, that's definitely possible. Yeah. Now, almost six feet, folks. Wow. That means I'm six too. I'm feeling really good. Okay. 10 more seconds and we're going into that. That first move in the 42nd round. Okay? All right. So, get ready. Seems like we've been here a long time. We are on. Here we go. Step, step, step. Mini squat. Left, right, left. Mini squat. Right, left, right. Mini squat. Left. Yeah, well, it's a minute of rest. I gave you a minute of rest between that round. Okay? Yeah. You need a little bit more rest after those longer rounds. And breathe. And push. Good. It feels shorter already, doesn't it? Sure, yeah, all right. Speak for yourself, my mom says. Okay. That's been 20 seconds, I don't agree with you. March it out. Okay, good work. Gone. That's gone. Okay, good. Good work. 40 seconds down. Okay. We're going to go toe taps to the forward. Forward. Forward toe taps. Okay. Keep the feet moving. Nice work. Breathe. Okay. I'm enjoying our little stroll here. Get it going. Get our steps in. That's right. Okay. We are on. Here we go. Toe taps forward and side. Remember? Yes. You know, and again, it's important to vary your workouts. We have a variety of workouts you can do, okay? To challenge different muscles in your body. That's right. And it's always just fun just to do something different. Right? Like yesterday, went for a hike. Oh yeah, that's right. We have some nice little mountains around here. Yeah. It's a nice day. It was a nice day, yes. We're very lucky we have a lot of sunshine. We're very lucky. Yeah, we shouldn't talk too much about the weather outside. For some people, it's not very good. A lot of our friends get a lot of cold and snow. Okay, march it out. Okay, very good. Keep it marching. I wish you were all here. Yes, that's right. But you know, we grew up in the Midwest, and actually, I honestly, I really do enjoy, you know, the snow in the winters. You know, maybe if it's like too extended, maybe not, you know, like three feet of snow. That's not fun, but I do like the winters. It's nice to have the seasons. Kills the germs, so it's good. That's true. Okay, we're going into that. Remember that diagonal squat to the side, okay? Center, we're on for 40 seconds, and up. Good. And center, up. Good. Diagonal, up. Diagonal, center. Very nice. Center, up. Yes. Up, good. Looking good. Breathe. Nice. I like your form. I'm looking good. Breathe. Just another 10 seconds. That's good. And sit it back. And up. Just three more seconds. Give me one more. And one more. And up. And rest. Nice work. Okay, good work on that step back. Okay, next is the hamstring curl, bicep curl. Just breathe it out. You're getting real good at this move now, right? You're like, ah. See, but your body has learned the moves, and with each round, it should be getting easier. Okay, well, thank you very much. I think so. Whether you say so or not, it is getting easier, okay? All right, we're doing that hamstring curl with that weight shift, yeah? Okay, we're on with the bicep curl. Keep those elbows in. You wanna engage your arms even more. Give me some tight fists, okay? Yeah. Good work. Nice, nice, nice. Breathe. Now, I didn't say it, but, you know, with some of these moves, if you wanted to add light weights, like this move, you could, if you wanted to up the challenge. You know, that's totally possible. But if you're gonna just give me good, nice, solid fists, you're engaging your arm muscles. That's right. It's very good to do that, okay? Really engaging. If you can use weights at this point, boy, more power to you. That's right. That means you are aggressive. I give you a pat on the back. Definitely. Or we'll start, march it out. Good work. Yeah, yeah, high five. Okay, very good. And march it out. Ooh. Okay, feeling your heart rate come up now? Yep, it's up. I'm glad to hear that. Okay, good. Our next move, about 10 seconds, feels those side punches. Okay. And we'll be tossing the 40 second round away. All right. Okay? All right. Keep going. March it out. Breathe, breathe, breathe. Okay? And let's go into those side punches. Here we go. Keep going. Yeah. We're here for 40 seconds. And this is our last 40 second exercise, everybody. Yahoo, yahoo. That's right. You're still here, standing. Breathe it out. Keep going. Looking good. Just another few more seconds here. Breathe. Keep going. And rest. Ooh, nice. All right. So let's throw that 40 second round away. That's the last time you saw that. All right, throw that away is right. Okay, coming down. Yes, finally. That pyramid. All right. Our next round is 30 seconds. Getting excited? Let's go ahead and get quick. I love it. I'm looking at that 20 seconds, actually. That's right. We're really proud of you for making it this far. That's right. Very, very good. Good job, good job. Very, very proud of you. Okay, keep moving. Nice. And again, you can build up your strength and stamina gradually. Yeah. Okay, if you need to take a break, take a break. That's quite all right. It's okay to stop and sit down. That's right. You can stop the tape and just like, hey, I need to rest. I need to get some water, right? Stop. We're always here. Okay, ready? Go into that. Step, step, step. Mini squat. Right, left, right. Mini squat. Left. Right. And squat. Breathe. Yeah. Don't stop breathing. Breathe. Look good. Sit that butt back. Yeah. Sit the butt back. And breathe. And rest. Woo! Nice work. Good job. Okay. 130 down. All right. Okay. Breathe it out. Okay. Those toe taps to the front. Arms forward and side. Okay, nice work. Yes. Okay, nice. Breathe. Just taking a leisurely stroll here and, just give me those toe taps while we're going here. We're on and about. And we're on now. Forward and side. Ooh, sorry. Forward. Side. Your long arms are getting in my space. That's all right. As you can see, I did not get my arms from my mom. Well, that may be so. That's okay. How many? We'll keep the other parts in. That's right. And breathe. And march it out. See how fast that was? Oh, that was fast. That makes a difference at 10 seconds. 10 seconds makes a difference, yes. Okay. But it's almost like this part of the pyramid is like reward, right? It's like, ah, I made it up the pyramid and I'm coming down. It's a good word. Yeah, that's a good word. Okay. We're doing that diagonal. Step back. Okay. And we'll squat back. Next, breathe. Keep moving. I hope that everyone's keeping the feet moving. And we're on. Here we go. Step, squat. Arms up. Squat diagonal. Center, up. Good. Center, up. Good. Center, up. Yes. You know, if you wanted to do that extra credit move that my mom's doing, you can totally do that. That's very impressive. I'm just trying to cheat. And center, up. Good. And one more. And up. Oh, nice work. Excellent work, everybody. Yeah, keep going, folks. Okay. Good job. Good, that was that diagonal squat back. We're doing our hamstring curls with that bicep curl next. Okay. Okay? And I'm getting my feet moving. You can walk around your room during this rest period, whatever you want to do. Okay. Okay? Just keep the feet moving. Do some side steps. Do some dance moves. Whatever you want. Okay. All right, hamstring curl on with the bicep curl. Yes. Okay. And breathe. Just give me weight shift. If you can't even do this, just weight shift it for me. Yeah. Okay? That's right. Don't have to get the leg up, but if you can, work that hamstring. I love it. Okay, breathe, everyone. This is good for balance. It sure is. Just keep shifting. That's right. You don't want to fall down. That's right. And you may be amazed. See, I mean, keep doing this move. You know, you prepare yourself for any type of, you know, unexpected movement. Rest. That's right. Good work. That was fast. I love it. See how fast that was? Yeah. Yeah, we're coming down. Okay. And rest it here. Okay, keep going. Rest. Now we're coming up on that 22nd round too. Okay, one more exercise. Oh yeah, my fave. My fave. One more exercise in this round. Okay. 30 seconds of side punches. Okay. You have some energy left. Gas in a tank. You can ramp it up if you want. Oh, we're on. Okay, girl. Yep. And punch it out. Good. Good extension again. Probably feeling, some of you may be a little dewy here. Yeah, oh yeah. Feeling a little sweat. And heart is working, which is good. That's right. Think about it. Yeah. Yeah, your heart has to work. Get the blood through your muscles here. The heart is a muscle. You gotta keep it working. That's right. Exactly. The more you work it, the stronger it gets. Strong heart, cold feet, warm heart. That's right. March it out. All right. Our last one minute rest period. Good work. All right. We are on the roll. That's right. Take stock here about how you're feeling. Okay. Breathe in and out. Okay, if you need to take a seat and rest for a little bit. Yeah, that's good. That's okay too, but take a sip of water. You guys are- My 22nd, my favorite, so I'm ready. You deserve it. I'm ready. You deserve it, okay? Yes. You deserve, take a little break. Take some water. Your body needs water. Body need water. Your cells need water, one, to operate. But your blood, your blood needs water to be able to actually circulate throughout your body. And that's one thing with a lot of older adults, they don't drink enough water, so please drink water, okay? Make sure. Gotta be hydrated. Yeah, you don't want to get dehydrated. Yeah. Okay, that can lead to cramping too. That's right. Okay, all right. Now we're going into that little step, step, step squat. And we're on. Okay. Step, step, step, push. Make it good. This is the last round. You have some gas in the tank. Let's make it good. Go. Breathe. This is it. And breathe. And breathe now. Rest. That's great. 20 seconds of rest only. Short, short, short rest. Keep it moving. Okay. This is going to go quick. Okay. So keep it going. Remember those toe taps to the front? Arms out to the front and side. Okay, breathe, breathe, breathe. See, I'm going to ramp up my feet a little bit in this last round. That's good, I'm happy. Okay, toe taps forward. You wanted to ramp this up? You can. You can run it. You want. This is your call. This is your workout. And you're making it happen. I'll linger here. Thank you. You're making it happen. Good for you. Very good. Okay, and march it out. Excellent. We're getting there. We're almost done. Throw it away. Okay, good. We're almost done. That's right. Okay. Got to do those diagonal squat backs, right? Okay. Going to the right. First, keep going. Really nice. Nice, nice, nice. Okay, and we're on. Here we go. Diagonal squat back. Center, arms up. Diagonal squat back. Center, arms up. Good. Up. And up. You wanted to ramp this thing up? You could jump in the center, okay? In the center. Good. And rest. All right. How about that? That's great. I'm done with that one. Okay. All right. Quick rest period here. Only 20 second rest. Okay. Hamstring curl. Bicep curl. Okay, engage the arms. All right. Okay. All right, keep it going. And we are on. Here we go. Okay, I'll go with you. Okay, I'm with you. It's okay. It's a quick round. Like to be in sync. Keep those elbows in. Shoulders back and down, all right? Everybody, think about your posture. This is quick. So stuff. Oh yes. Yes, keep it going. Go. And rest. See how fast that was? That was fast. Are you guys ready? I love those rounds. Are you ready for the last exercise? Yep. Yep, I'm ready. All right. I want you to make these punches super good. Got it. We're gonna ramp up our punches. Okay. Okay, so keep it going. Looking good. All right. Okay, let's go. Punch it out. Good. You want to like, give me a little hop. That's fine too. Ramp it up. Good. We're doing, keep it going. Breathe. Coming up on it. Coming up on that magic zero. All right. And done. Good job, folks. Excellent work on completing this pyramid workout with the 50 second top. Excellent work. Okay. Let us, let's just cool it down. You did a lot of work today. Congratulations. Excellent work. Good job. All right. Keep it going. Nice, nice, nice. Give me some nice side reaches here. Side reach and side reach. Good. Reach. Good. Stop the feet. Let's give me those shoulder rolls that we started with. Back, open it up. More, good. Go forward. Nice. Okay. We're going to our leg stretches. We did a lot of footwork here, so. Left leg bent. Leg toe out. Leg out, toe up to the ceiling. Hey, stretch it out. Breathe here, please. I want you to stay here a little while because we really gotta work out those legs today. Breathe. Nice work. Okay, good work. Other side. I love this stretch. Yeah. Especially after doing all that footwork. Breathe. Excellent. Okay. Another few seconds. Very nice. Okay. Nice work. Give me a calf stretch, Mom. You can do it against the wall. Okay. One leg bent. Other leg straight back. Feel that nice stretch. Feel that hip open up. How's that feel for you, Mom? Oh, it feels great. This is a good stretch. Yeah. Excuse my backside. Although it's my good side. Okay, switch. Good. Yeah, this is a nice stretch. Yeah. We're aiming our ankles. Yeah, it's good. Really, really good stuff. Nice work on doing that pushup. Good work. All right, give me three inhale, exhales with that clap at the top. Here we go. Inhale. And exhale. Good. Inhale. And exhale. One more with that clap at the top. Inhale. Good. Clap it up. Inside out, hands. Reach. Tall, tall, tall, tall. Nice. And center. And reach the other side. And center. And relax. Congratulations on completing this over 40 minute pyramid workout. This was a tough one and you made it through, so very, very proud of you. And feel free to check out our other pyramid workouts as well. They're at shorter durations. I hope you enjoy them. All right, so thank you so much for joining us. It's always fun to work out with you, hang out. If you like this video, please give it a like, share a comment, and subscribe to our channel. We look forward to seeing you real soon. And in the meantime, keep moving.