Day 4 New Year Challenge: More Walk and Dance! | 2400 steps | Seniors, beginners

Hey there, April of Yesternext here with my mom, Aiko. Hi. Welcome to day four of the New Year Challenge. Great job on making it this far. We're more than halfway done in our seven-day challenge. Very good. Okay, so today we're going to do a workout that incorporates some of the moves that we just did yesterday. Okay, so some dance moves. I remember them. All right, yeah, we've got a lot of practice. Anyway, so the format is four sets of exercises, okay, and four exercises in each, each done twice. Okay, all right. Sounds good. Yep, and you don't need any equipment for this workout. Just clear the area. Make sure that you have some water handy, okay, and don't forget about the secret word. We've been compiling all of them so far, and you need all seven to enter into our New Year sweepstakes to win some Yesternext gear. Okay, there's some instructions in the description below, so look for that word. All right, any questions, mom? No, ready to go. Ask me in five minutes. Okay, six, ten minutes. All right, so we'll have fun with this one. We'll take a quick break here and get started with the warm-up on the other side. Hey, let's warm it up by marching in place. Okay, okay. Again, always important to warm up the muscles. Get ready for some exercise and some dancing. That's right. Okay, all right. Get your heart pumping. That's right, and we're going to definitely get our steps in here today, okay? Yep. So, have any destination? Uh-oh. You know where I'm going. Okay, we're gonna let everybody guess. We're gonna let everybody guess where you're going today. All right, very good. Let's do some side steps to the right. Here we go. Side step it. Good. Nice. Okay, give me four more of these. This is three. Good, and two, and one. Keep those side steps going, and we're going to pull it back. So, pull back. Yes. Warm up that upper back, and just reminding you about good posture. Oh, yeah. Always. Don't forget that posture. Okay, your shoulders, hips all in alignment. So, good work, everyone. Okay, all right, and march it out. Good work. Okay, yeah, we're going to do a lot of moving, so we're really going to warm up our legs here with some toe taps next. So, tap it forward. Tap forward. Good. Very nice. Give me eight more of these. Seven. Good. Six, five, four, three. Good. Two, and one. March it out. Good work. Okay, we're gonna do some head tilts right and left. Okay, here we go. You can stop your feet. So, tilt right and center, and left, and center, right, center, left, center. Look to the right. Look center. Look to the left. Center. One more time. Right, center, and left, and center. Good. March it out, and shoulder rolls back. Give me four. This is four, and three, two, and one, and forward. One, two, three, and four. March it out. We're going to do that one more set. Okay, just warm everything up here. Okay. Okay, going back to those side steps with the pull back. Okay, here we go. Step it. Pull back. Good. Four more. Three. Good. Two, and one. March it out. Very nice. We'll do some, let's do some reaches. Okay. Practice your upper body. Okay, and here we go. So, reach it up. Yeah. Two, three, and four. Give me four more. Four, three, two, and one. March it out. Nice. Okay, now we're going to those toe taps. All right. Okay, here we go. Toe tap it. Great. Good. Give me four more. Four, three. Good. Two, and one. March out. Very nice. We're just going to end this with some, those shoulder rolls back and forward. All right. Here we go. So, back. This is two, three, and four. Reverse it. It's easy peasy. Two, yes. Three, and four, and nice. March it out. Very good. Good job on the warm-up. We'll take a quick pause here and get started with our workout. All right. Okay. Okay. Let's just start by marching it out. So, we're going to do our first set of four exercises. Okay. Okay. The first move looks like this. It's just two steps. Okay. So, right and right, left and left. Okay. With me? Yep. You try it with me. So, right and right. Good. Left and left. Yes. Right and right. Left and left. Give me four more. Four. Yes. This is four. This is part of the dance. Yes. Three. Yes. Three and two. Two. Give me one more. One and one. Very nice. Good work. Yeah. You might have recognized that little move. Yeah. It's sort of like the modified grapevine, but I didn't say that. Okay. March it out. Okay. That's move number one. Okay. Now, this is definitely a move that we did yesterday. Okay. Okay. It's a diagonal toe tap. So, it's toe tap forward. Yeah. With those little angel arms, right? Yes. Angel arms. Breathe. Okay. Nice. Give me eight more from here. Eight and seven. Nice. Six, five. Breathe. Four, three, two, and one. Very nice. Good work, everybody. You're dancing. Yeah. Okay. All right. So, our next move, we're just doing those side reaches. We did that in the warm-up. Okay. So, it looks like this. So, step, reach, reach. Good. And reach it. Good. Give me eight more from here. Eight. Good. Seven, six, five, four, three, two, and one. March it out. All right. Good work. We're getting our steps in. Yeah. Good job. All right. So, our next move is just stepping back with arms pushing front. So, it looks like this. So, stepping back and pushing up. Yeah. So, it looks like this. Okay. Good. Okay. So, give me eight from here. Seven. Good. Six, five, four, three, two, and one. March it out. All right. Good work, everyone. All right. Good job. Okay. So, that's one set. We're going to do that one little sequence one more time. Okay. Okay. And then we'll take a little break. All right. Okay. So, our first move is that two-step or left, right, right, which I won't say it was. Okay. Your favorite. So, here we go. So, it's right and right. Good. Left and left. And once you get these moves down, you can start, you know, just make it your own. You can do stuff with your arms, you know. Give me eight more from here. Eight. Good. This is seven. And six, five, four. Nice. Three, two, and one. March it out. Good work, everyone. Yeah. So far, stunning. Yeah. You getting warm? Yep. Okay. Good. Remember this dance move from yesterday. Okay. Is that little diagonal toe taps, right? Yes. With the angel arms. Yes. Yes. The angel arms. Nice and easy peasy, right? Okay. So, give me eight from here. Now, if you wanted to speed this up, you could. But I'm just going with an easy eight count. Eight. Okay. This is seven. I'm doing my five. Good. Four, three, two, and one. Very nice. March it out. Good work. Very, very good. Okay. Getting the whole body involved there. All right. Okay. Next move are those side reaches. Looks like this. Reach inside. Yeah. Keep going. And breathe, everyone. Don't hold your breath sometimes. Don't hold your breath. You're moving and you're like, you know. Keep breathing. Muscles can get more from here. This is eight. Good. Seven. Yes. Six, five, four, three, two, and one. Very nice. March it out. All right. Good work. Yeah. Getting your cardio in today. Yes, you are. Okay. March it out. Next move is that step back with the push arms. Okay. Okay. So, it looks like this. Okay. And work on. Okay. That's two. Keep it going. You want to try it? Yeah. Okay. Try it. Step it back and push the arms. Yeah. Step it back. Yes. Okay. Good. You got this. Okay. Give me eight from here. Eight. This is seven. Good. Six, five, four, three, two, and one. Very nice. March it out. Oh, good work. All right. Take a quick break here. Take some water if you want. Rest. That's our first set. Nice work, everybody. I saw you with those dance moves, so good job. Good work. Okay. Are you ready for round two? Okay. We're gonna do round two twice. Okay. So, we're starting off with some easy peasy toe touches to the front. It'll just look like this. Okay. Okay. Do it with me. Yes. Okay. Nice. Everyone's in the groove. Okay. Feeling it. Okay. Good. Let's do eight from here. Eight. This is seven. Good. Six, five, four, three, two, and one. Very nice. March it out. Now, remember those toe touches, right? Yeah. Don't forget. Yeah. Those touches. What we're gonna do with our arms is we're just gonna, we're actually put them out like this, one at a time. So, it looks like this. Toe touch. Just one arm. Okay. Okay. So, let's start with those toe touches. Yep. Toe touch. Good. Get you going with the toe touches. And then add an arm. Arm. And arm. Good. Yeah. Just lift it up. Lift it up. Good. And breathe. Breathe, everyone. Don't stop breathing. This is eight. This is seven. Good. Six, five, four, three, two, and one. March it out. Nice work. Okay. Keep it moving, everyone. I love how you see, I'm seeing your feet move. That's great. My feet are on motion already. Yeah. They're on fire, huh? They're on fire. On fuego. Okay. Excellent. We're gonna do some heel touches. You kind of know what these are. Yeah. Yeah. Okay. But not pulling our arms back. We're gonna actually push our arms forward this time. So, push. Push. Yes. Push it. Push. Good. Nice. Give me eight from here. This is seven, six, five, four, three, two, and one. Great job. March it out. Good work, everyone. Okay. Now, here's a move that we saw yesterday. Okay. Demonstrate it. It's basically the diagonal step back, right, with the feet. Okay. Yeah. Yeah. We're bringing our arms down. Yes. You can really kind of snap it down. Yes. A little slam. Go ahead. Eight from here. This is seven. Good. Six, five, four, three, two, and one. March it out. Good work, everyone. Yeah. You feel like you're kind of in a little dance move there? I'm moving. My feet are moving. They won't stop now. Good work. Yeah. Don't stop, everybody. Okay. But if you need to take a break, take a break. There's no problem with that. That's right. It's all about getting stronger gradually. Okay. We're going back into one more round of that. Okay. Okay. Starting with those toe touches forward. Okay. Easy peasy. Yeah. Okay. Very nice. And breathe. Feel your heart rate going up. Yep. Okay. Let's go. Eight, seven. Nice. Six, five, four, three, two, and one. March it out. Don't forget the toe touches. Okay. We're going to do that little toe touch with the arm up. Okay. Okay. Let's start with those toe touches again. Yeah. Okay. And arm up and up. Nice. Everyone's in a rhythm. Good. Let's do eight from here. Eight, seven, six. Good. Five, four, three, two, and one. Great. March it out. We're testing coordination on this too. It does. My brain is really thinking. Yeah. Got arms and legs going around at one time. My feet. Yeah. The brain's working hard. Yeah. And check in with your posture, everyone. Don't look down. Okay. Besides that, they got to worry about the posture. That's right. Get that head up. Okay. Head up. Okay. Great. We're doing that diagonal step back next. So remember that. Or the heel touch. Oh, I'm sorry. Good. Right. Oh, you are so right. You're so right. You are very, very great. Okay. Heel touch forward. And then we're going to add the arms with that push. Yes. I mean, I'm not trying to cut this loose. I was like, oh, sharpening it at workout. No, no. You kept us on track. Excellent. Okay. Keep it going. Give me eight from here. Eight. Good. Seven, six, five. Breathe. Four. Yeah. Three, two, one. Great. March it out. Excellent work, everybody. Yeah. Take a breath. Okay. Yes. Now, now those diagonal step backs. Finally. Yeah. I think I love those. I think that's why. I think that's it. It's like a great vibe. Step it back. Yeah. Step it back. Yes. Yes. I'm going to add a little snap. You can do that. Get those arms down. Give me eight from here. This is eight. Good. Seven, six. Good. Five, four, three, two, and one. Great. March it out. All right. All right. That was good. Okay. That was twice, right? That was twice. Okay. Take another break. Take a sip of water. I'm fine. Look at mom going, getting her steps in. My feet moving. They won't stop now. That's excellent. That's excellent. You're getting your endurance on. Very good. Okay. Yeah. You can even step up, pull your knees up, get a little more intense. Walk there. Okay. So next round of exercises, really can kind of work on your balance on this one. Okay. Okay. So one foot forward. So right foot forward, left foot back. Okay. I'm basically going to step right, touch left. I'm doing a weight shift here, forward and back. Okay. Yeah. Feel that? Yep. This is going to help you walking. It'll help prevent falls, get that weight shift. Okay. Give me a beat from here. That's right. Eight, seven, six, five, four, three, two, and one. Good. March it out. Okay. Now remember that move, but we're going to do it side to side this time. Okay. Okay. So I'll demonstrate that. It looks like this. So step, touch, step, touch. Yeah. And you can have your feet in a wide stance here. Right. We're just weight shifting, right? Yeah. Okay. Feel that weight shift. Yeah. We often don't do a side to side movement, but you need this movement, you know, when you're walking or it may say you like walk on something, you need to be able to write yourself. Okay. So give me eight from here. Eight. This is seven. Good. Six, five, four, three, two, and one. Very nice. March it out. Good work. Okay. I'm going to teach you a new little move today. Okay. Ready for this? Basically it's a step and close, step and close, step, close, step, close. Okay. Want to try it with me? Step. Yeah. Yeah. That's it. Okay. I'm going to try to add some arms in here. Okay. So every time we close, we open, close, open, close, open. Oh, very nice. Good work everybody. Okay. Let's do eight from here. Eight. This is seven. Yes. Six. This is five. Good. Four, three, two, and one. March it out. Good work. What do you think of that one? Yeah, that's pretty good. Yeah. Okay. All right. Now this move we did do yesterday and it is a step and arm up. Arm up, right? Step, arm up. This is my coordination problem. Well, it can get, you know, if you're thinking about your feet, it does get a little confusing, but step, arm up. Okay. And go. Let's do eight from here. Eight. This is seven. Good. Six. Breathe. Five, four, three, two, and one. Nice. March it out. Good work. I believe we've gone through one round. We got to do one more round of that one. Okay. Okay. March it out. Breathe. Get those steps in. Yeah. Okay. All right. All starting to, starting a year off with lots of mileage. So, excellent work. Okay. So, first move, remember that weight shift forward back. We're going to start with the other foot forward. So, okay. With your left foot forward. So, step left, tap right. Okay. Yeah. And weight shift. Okay. Yeah. Got it? Got the groove? Yeah. Okay. Everybody got the groove? All right. Looking good. Okay. We'll do eight from here. So, eight, seven. Good. Six, five, four, three, two, and one. March it out. Good work. Very good. Yeah. Have to give some love to both legs, you know. Yeah, really. Okay. Good work. Our next move is that side to side weight shift. Remember that? Yeah. Okay. So, I'm going to have a wider stance here and make toe taps here. So, you can really kind of feel your body shifting. Yeah. You have to put that weight, knee over ankle here. Everything's in alignment. Yeah? Yeah. Okay. Good. And this is eight, seven, good, six, five, yep. Right? Not gravity. Two, and one. March it out. Just balance. Balance. All right. Balance. Okay. March it out. Looking good, everyone. And breathe. Now, this is our new little move that we're incorporating, right? Yeah. So, it's basically step and close, step and close, right? We're going to add those arms in on the close. So, every time you're closing it, you're closing it. And close. It's like those goalpost arms. Good. Excellent. This is great. I'm getting dizzy doing this after a while. Go slow. Okay. I'm going to do eight from here, okay? Okay. Eight, this is seven, and six, breathe, five, four, nice, three, two, and one. Nice, everyone. All right. March it out. Good work. Okay. Going for my mom's favorite move. Get ready, brain. It's coming. I love that we're doing a whole bunch of moves because this is really, you know, challenging that whole neuromuscular connection. It's good. Okay. I'm not complaining. I might sound like I'm complaining, but I'm not. All right. So, it's that step with the arm up. Good. You want to give me a snap at the top? You can. You know, just kind of groove with this. Okay. Good. Eight from here. Eight. This is seven. Nice. Six, five, four, three, two, and one. Very nice, everyone. All right. You know, these go so fast, I even forgot like, oh, that was two rounds. No, it's good. Okay. See how fast this is going? Time is flying. Okay. I'm taking a sip of water. I'm okay. Very nice. Okay. Our next round, last round of four exercises. Okay. Okay. Ready for this? Yeah. This one's going to have a lot of side stepping. Okay. Okay. So, first move, let me demonstrate it. Basically, sidestep. We all know this, right? Yep. Okay. And look at my arms. I'm going to have my arms at 90 degrees here. Okay. Okay. Now, all I'm going to do is I'm going to go out and out. Yeah. And out. So, keep your elbows in close, tight to your body. It's like you're serving. Okay. Right. So, go step, out, step, out, step, out, step, out, step, out, step, out, step, out. There you got it. See? Love it. Okay. It takes a little while to get the coordination down here. I understand it. The brain is sending the message. That's okay. Finally got here. This, okay, keep going. This is great for your shoulder. Okay. We're doing internal, external rotation of your shoulder. Okay. Okay. Give me eight from here. Okay. This is eight and seven, six. Good. Five, four, three, two, and one. March it out. Good. I know that's a little challenging one from a coordination standpoint. Really, really good. Yeah. Okay. All right. Very nice. Okay. Next one is a fun one. Okay. We do sidestep, sidestep, right? Or rainbow arms, rainbow arms, rainbow arms. That's right. Everyone loves a rainbow, right? Yep. Everyone loves kind of going to concert in arms too. Yeah, or at the airport. That's right. Here I am. That's right. Eight. Good. Seven, six, five. Good. Four, three, two, and one. March it out. Let's get your shoulders, get your heart rate up on that one. Yeah. Okay. Nice work. Okay. Keep it marching. Another sidestep. We're going to pull it back. So, it looks like this. Step, touch. We did this in the warmup. Good. Keep it going. I want to work your upper back. It's helpful for your posture. Yeah. Okay. Eight, seven, six, five, four, three, two, and one. Good. March it out. Yes. It is one of my favorite words because good posture means you're in alignment. So, all your joints are working as they should, right? You don't put any additional stresses on different muscles. So, alignment is very important. Okay. Last move is our grapevine. Your favorite. Grapevine. So, for beginners, it's just basically a right, left, right, and touch. That's right, left, and touch. Okay. That's the move. Basic move. This is mom's move. That's right. Undo grapevine. Yeah. Just put that second foot back. Okay. Let's do eight from here. Eight. This is seven. This is six. Good. And five. Four. Looking good. Three, two, and one. Very nice, everybody. Good work. Really, really nice work. Believe it or not, you're dancing and walking. Yeah. Excellent work. Okay. We're going back. Doing that one more round, right? Right. Sidestep with serving arms. Okay. Yeah. Okay. So, let's just start with those sidesteps. Okay. Every time you hit the foot, put it out. So, out and out. Yes. Okay. Everyone got the groove? Yes. Good. Okay. Going eight, seven. Good. Six, five. Keep those elbows in. This is three, two, and one. March it out. Last time you saw those, toss those away. Those are right. Serving. Serving. Serving. Yes. Serving arms. Okay. Sidestep again with rainbow or concert arms. Okay. All right. Okay. Here we go. Sidestep. Sidestep. Add those arms. Okay. Got it? Yes. Okay. Let's do eight from here. Eight. Good. Seven, six, five, four, three. Good. Two, and one. March it out. Oh, yes. Good work. Okay. All right. Next move. Sidestep with the pullback. Okay. Working the upper back. Okay. Okay. Here we go. Step, touch. Yes. Very nice. Keep those shoulders relaxed, everyone. Okay. And breathe. Don't forget to breathe. Breathe. Let's do eight from here. This is eight, seven, six, five, four, three, two, and one. Good. March it out. Excellent. Excellent. All right. Keep it going. Our very final move. And then we're going to do a finisher. Your favorite. Final move. Grapevine. Okay. Let's do it. Grapevine. Go. Everyone with it? Yeah. Oh, yeah. You got it. Okay. Let's do eight from here. Our finale. Okay. That's one. That's two, and three, and four, five, six, seven, and eight. Good. March it out. All right. Excellent work, everybody. Yeah. Good job. Okay. Our final thing we're going to do here is we're going to do a finisher. Uh-oh. Yeah. That's right. Finisher for 20. We're going to move our feet as fast as you can. You can march. You can do high knees. You can do whatever you want, but just for 20 seconds. Okay. For 20 counts. Okay. Here we go. Go. Two, three, four, five, six, seven, eight, nine, 10, 11, 13, 14, 15, 16, 17, 18, 19, and 20. And rest. Good work. Good work. I saw you covering some ground there. That was good. That was a good, good move. I'm getting into the hot dog stand. I'm sorry. That's the secret location. Very good. Okay. Very good. Okay. Sidestep it. Very nice. Get that heart rate down. Did wonderful work. In these last two days, you've learned some dance moves. So excellent work. Very, very good. Okay. All right. So keep those sidesteps going. Let's open our arms up. Oh, sorry. Open our arms up. Yeah. Okay. Good. Let's open that chest up and march it out. Good. Give me some shoulder rolls. Two, three, and four. Reverse it. Three and four. Very nice. Let's stretch those legs out. Okay. One leg bent. Other one straight. Toe up to the ceiling. I feel a nice stretch in the back of your leg. A lot of footwork today. Okay. Good work. Other side. And stretch. Very nice. Breathe. Breathe. Breathe. Breathe. I want you to do this calf stretch that we do on. You can do that against the wall. Sorry, my backside. But that's my better side. Very good. Okay. And heel down. Knee over ankle in the front. Okay. Very good. Let's switch. Okay. Knee over ankle in front. Heel down in the back. Leg straight. Feel a nice stretch in that calf. That's a really good one. Okay. Nice work. Nice work. All right. Give me that arm across the chest. Arms in a T. Pick your arm. Going that way? Okay. That's fine. Excellent. Excellent. Good work. Arms in a T across the chest. Wonderful. Okay. Give me three inhale exhales with that clap at the top. Here we go. Inhale and exhale. Good. Inhale and exhale. And one more clap at the top. I love this stretch. Okay. Lean to your right. Nice stretch. You did awesome work today. Yeah. Center and other way. And center and down. Wonderful. Congratulations on completing day four of the new year challenge. Excellent work. So we look forward to seeing you tomorrow for day five. Okay. And day five, we're actually going to do some more strength training. Okay. All right. All right. So thank you so much for joining us. We really enjoyed doing this fun little walk and dance with you and look forward to seeing you tomorrow. So see you soon. See you soon.