Day 1 New Year Challenge | 30 minute Walk, 3000 steps | Seniors, beginners

Hey there, April Vieston-X here with my mom, Aiko. Hi. Today we're excited to kick off our seven day fitness challenge, day one. Today's day one. That's right. Okay, so National Physical Activity Guidelines say that we all need to get 150 minutes of moderate cardio and two strength training sessions a week to build muscle. Okay, so that's what we're gonna do this week. That's right, seven days, 150 minutes, and then two strength training sessions. All right, now, if you're just starting out and that's intimidating, don't worry, okay? Just check out our videos this week. Go at your own pace. Kind of see what the goal is. This is your goal, and build up slowly and gradually. Slow is okay. That's right, and we know you can do it. And we also invite you to check out our other videos that are ranging time from five minutes to 50 minutes that can meet you at your level so that you can build up to the 150 minutes of cardio week. All right? You can do it. That's right, and we're honored to be by your side. Okay, so the format of today's workout is about 30 minutes, and it's a pyramid-style workout, okay? What does that mean? That's five exercises, okay? Each done in sets of 20 seconds, 30 seconds, top of the pyramid at 40 seconds, then back down to 30 seconds, and then 20 seconds, okay? Very good, you don't need any equipment for this workout, but clear the area, have some water handy, and we recommend that you wear shoes for this workout. It's important to have support for your feet and your joints, okay? All right, good athletic shoes. All right, and then also, we're very excited to announce that we have a New Year Sweet Stakes as well to win some Yes to Next gear, including a Yes to Next sweet sucker and a water bottle. That's right, so we want you to stay hydrated, okay? So how does it work? So within each video this week, including this one, there will be a secret word that pops up on the screen. Want you to collect all seven words and then submit them to us all together on our website at YesToNext.com at the completion of the challenge, okay? All right, more instructions are in the description below or on our website at YesToNext.com. So we look forward to the challenge this week and look forward to you entering the Sweet Stakes to win some gear, and any other thoughts, Mom? Well, it's the beginning of New Year, 2022. Everyone has, I'm sure, healthy resolutions to get fit. So here we go, we're starting, let's go. All right, so with those good words, we'll take a pause here and get started with a warmup on the other side. Let's start day one of this challenge by just warming up. Sounds good. Okay, now it's very important to warm your muscles up before doing any kind of exercise, whether it's cardio work or strength work to help prevent injury. Gets your blood flowing, just gets you ready to move, okay? That's right, okay. And I always say to have very good posture when you're working out. Yeah, that's in my brain. Have been with us a while, know this drill. It's your ears, shoulders, hips, and also knees, all in alignment. Okay, that is perfect posture. If you don't, if that is not you, check out our posture videos that can help you with that. It's all about aligning your joints for optimal movement. But it's hard, you don't know this yourself, so someone has to tell you. That's right, now I'm looking at you right now. Pretty good, we can work on some things, and we are working on some things, so that's very good. Okay, let's do some side steps to your right. Side step it, good. Warm it up. Nice, working on the letter. I mean, you don't walk with a mirror, you know? That's right, and so you kind of have to always kind of think about your posture, even when you're out walking around, you know? To get those shoulders back and down and your head up, okay? Right, and you may ask your partner or your friend to say, hey, are my ears in alignment with my shoulders? They say no, then you know you need to do some work, okay? All right, march it out, very good. Okay, we're gonna do some diagonal reaches here. We're just gonna go up, yep, stretch it out. Good work, and breathe. So if you're new to our family, again, welcome to Yes to Next. We're so happy that you're here. Thank you so much for joining us. That's for sure. And we're very excited to kick off your fitness regimen for 2022, everybody. Yes. Good work, okay, give me four more, four, good. Three, two, and one, no worries, okay. I was trying to cheat there. That's okay, keep those feet moving, that's all I want, okay? Very nice, okay, stop the feet. Let's do some head tilts to your right and center to your left and center. Give me one more, right, center, left, and center. And I want you to look to your right. Look and center, look to your left and center. Look to your right and center. Look to your left and center. And give me some shoulder rolls, good, very nice. Breathe, everybody. Okay, good, reverse, yep, nice work. Okay, let's march it out again. One more round of that, okay? So we're going for eight here, seven, good, six, five, four, three, two, and one. Going to side step, side step, good. Very nice, get warmed up, yep, give me four more. Very nice, march it out, good work. I'm gonna do eight of those reaches, starting on the right side, here we go. Eight, good, nice. Four, three, good, two, and one. March it out again, very good. And let's stop those feet. Let's do that head tilt to the right. Head tilt, right, and center, left, and center. One more, right, and center, left, and center. Look to your right, look, center, look left, and center, look right, look right, center. Good, and left, center, give me those shoulder rolls. Shoulder rolls, good. Or reverse, and get those feet moving, very nice. Okay, good work on this warmup. We're gonna take a quick pause here, and we'll get started with our pyramid workout on the other side. Get the shoes ready. Okay, let's march it out. We have five exercises that we're gonna do for all of these rounds, okay? So the first move is going to be a step touch and pulling your back, pull those arms back, okay? That's the first move, okay? And we're gonna do that first round for 20 seconds, all five exercises, okay? So here we go, we are on. We're going for 20 seconds, and here we go. Okay, here we go. Yeah, step touch, pull it back. And we're here for 20 seconds, easy peasy. So kind of warming things up. You're gonna get really familiar with these moves, okay? So don't worry if you can't do it initially because we're gonna be doing these so many times, you're gonna be like, oh my gosh, I can do these in my sleep, okay? Okay, march it out, we're in the rest period. Very good, that was exercise one. Exercise two, which I will demonstrate, is stepping it out, okay, stepping out with a tricep kickback, okay? So it looks like this. Your upper arm stays stationary, okay, at your side. Really working that tricep muscle here, okay? And we are on, and here we go. Step it out, inside, okay? Upper arm stays stationary, okay, just like that. Uh-oh. Oh, I hope that didn't get recorded. Uh-oh, no comment, no comment, no comment. Okay, step to the side, very good. This is all live, all natural, very good. And march it out, rest, good work. Okay, 20 seconds, exercise two. That was fast, 20 seconds. Exercise three, let me demonstrate this one, is heel touch, so heel touch forward, okay? And our arms are gonna be at 90 degrees, okay, just like this, and we're gonna pull them back, pull them back in a little row, okay? And we are on, here we go. Heel touch, pull it back, pull it back, right? This is a back move, okay? So try to pull your shoulder blades together. This is a really good move for posture, okay? Just call the row, keep it going. Right here for another 10 seconds, looking good. And breathe, everyone, don't forget to breathe. Don't forget to breathe, don't stop breathing. Don't stop breathing. And rest, nice work. Okay, all coming to you now? Oh yeah. All right, that's three. Number four is a jumping jack, okay? Your favorite. Yes, okay, so it looks like this. Modified, up and down, okay? Up and down, legs to the side, okay? And I can ramp it up, I'll show you a different version. Okay, and we're on, here we go. 20 seconds, everyone. And breathe, good, look good. Keep going, mom, I'll show the jumping jack. I'm not looking. Okay, keep going. This is a workout that anyone can do. You're just giving me wind here. That's right, trying to keep you cool. As we ramp up the intervals, you'll even get even more. Okay, march it out, and rest. Good work. All right, that was exercise four. 20 seconds is easy, can you see? Yes, okay, so number five, number five is the hamstring curl with a row, okay? All right, we did that row, okay? It's like that, so it looks like this. You're gonna weight shift, okay? Okay. Okay, so weight shift, pull it back. Weight shift, pull it back. And kick that heel up to your butt. Okay, we're on, go. Looks easy. Yep, go. Okay, go. Yep. Pull it back. I'm trying to do the right. Okay, you watching me? There you go. Okay, good. All right, everybody. That was only first round, 20 seconds. All right, and now rest. Good work. Okay, that was our first round. Five exercises, 20 seconds. This will be a nice little rest period here. You can take some water, take a sip of water. I will take a quick sip of water here. We're here for another 20 seconds or so. I'm okay. Okay, but this is your time to rest, nice work. And we're gonna do that whole set of five for 30 seconds. Okay? We're gonna ramp that up, okay? So I like how you're keeping your feet moving. This all counts for steps, everybody. That's true, that's very true. Very nice work, okay? We're gonna go with that first move, that step touch with that whole back in about three seconds, okay? So are you ready to do this? And we are on, here we go. Let's have a touch, pull it back, good. Yep, and go slow with that pull back. Relax those shoulders. Breathe. This is another nice back move, okay? Upper back, and breathe. Getting some good cardio work in here. Yeah. Breathe. Get your heart rate going. Yes, and it's also very important to go at your own pace. You don't have to go at my mom's pace. Super speedy here. Or my pace. You can go at my pace, turtle pace. There's nothing wrong with that. Slow and steady wins the race. Rush it out, we're in our rest period. Very good. If you wanna be the bunny, keep on moving. That's right. Okay, now the next move with that is that step out with the tricep kickback. So it's step it out, tricep kickback, all right? Legs out to the side, okay? Nice work, everybody. I like how you're moving your feet, mom. Really good. Okay, we're on, here we go. 30 seconds. Yep, you sure are. 30 seconds. Okay, I'm gonna demonstrate that again. See my upper arm is not moving. Good work. Keep it going. Very nice. Breathe, everyone. Good job. Okay. This is a little longer, right? Yeah. Feeling it, huh? Yeah, feeling it. Okay. Good work. Keep on going. Looking good. Yeah, it's good. Okay, and rest. Nice work. Okay. Number three. Okay. Is that heel touch with that double arm push. We can do that. Yeah, right? Yeah. Heel touch, double arm push. Okay. And I'll pick up these light little weights just to kind of show you something different. Okay. You can pick up light weights. And I recommend really light weights, okay, with this workout, okay? Heel touch. Push it, and push, and push. Push, right, so you can see this. Push, push. Go at your own pace, and breathe. That's right. Keep going. You might start out slow, but all of a sudden you feel yourself getting faster, right? Yeah. That's actually very good. You're getting your heart rate up, and your body's getting acclimated to the movement. Your whole cardiovascular. Okay, nice. Nice work. Okay, very good. I'm putting these weights on because we're going in jumpy jack mode. Good. Okay. Keep it going. Looking good. The body likes to move, right? Body loves to move. Our body is made for movement. Okay, so sitting all day, not a good thing. No, okay? You gotta get that blood flowing and build muscle. Okay, here we go, jumpy jack. Good. Okay, starting out that way. Follow my mark. I'll do the jumpy jack. Okay. You are creating wind. That's right. Cooling you off. Cool me off. That's right. Keep going. You're looking good. And these moves work on your entire body, which is great. So even if you're standing, you have to engage your whole core, your midsection here to keep you upright and rest. Good work, everyone. That was 30 seconds. Getting a little longer here. 30 seconds. That's right. Looking really good. Okay. That last move again was that hamstring curl with the row. Arms 90 degrees, right? And we're gonna shift our weight, pull our heel to our butts. Okay. Pull it back. Good. Okay, we're on. Go. Yep. Didn't give you the cue there. You got a little extra rest there. But that's okay because there's plenty of more exercise to come. Okay. Keep going. Good work. And breathe. Yeah. Keep breathing. Keep those shoulders relaxed and pull those shoulder blades together. Okay. And rest. Nice work. Okay. We're here for 50 seconds of rest. Okay. I like how you- Oh, 50 seconds of rest. I love how you're keeping your feet moving. Yep. That's great. You're getting more steps in. It looks like you're walking somewhere. Where are you going? That hotdog is waiting for me. Uh-oh. I'm sorry. I'm starting the year off with a bang with the hotdog. If you're new to our, if you're new to our workouts, you're probably wondering what's going on here. But my mom often has a destination hotdog stand for her walks here. It's there. I could see it. The elusive hotdog stand. It seems to be getting farther and farther with each workout. But you have a goal in mind, which is all that matters here. Okay. We're counting down. We're going to go back to that first move and we're doing this round for 40 seconds each. Okay, everybody. Okay. You can, you can do this. You're doing great. Okay, here we go. Step touch, pull it back and pull it back. Good. Keep going. Good. Very nice. I'm actually going to keep going. I'm going to pull it back. Bring these little weights in. Show you what can be done here. Good. Nice work. Okay, so pace yourself here. We're here for 40 seconds for each of these exercises. It's good. Yeah. Looking good. We're all looking good. Yep. Make sure you're breathing. Yeah. Nice. And you see our cat over there, Mochi? And she's choosing to sit this one out. Yeah, he's sitting it out. Okay. And rest, everyone. Very nice. Getting tired of watching us. That's right. Okay. We're doing that step out with the tricep kickback next. We're here for about 10 more seconds of rest. Breathe. Looking really good. And another three seconds here. And we're on. Okay, so step it out. Tricep kickback. Step it out. Yes. Yes, step out, Mom. Like this. Step it out. I'm trying to get my coordination. That's okay, step it out. Yeah, go from center and step out. Step it out. Yeah, good. Step it out. Yeah, that's it. Sorry, folks. That's it. I lost my coordination. It's okay. But that's the whole purpose of doing these exercises is to work the brain and the muscles. Yeah. Creating those neuromuscular connections so that you have coordination, okay? Well, thank you. I feel better. Good. We all need to practice this, okay? And march it out. Very, very good. And these moves that we're doing are engaging your entire body, so a lot of coordination. Yeah. Okay? All right, let me demonstrate the next one. So heel touch forward with that double arm press. Like that. Okay? Okay. Okay, we're on. Now. Go. 40 seconds, everyone. Very good. And breathe. Yes. And again, if you can't make, can't do an exercise for the entire round, don't worry about it. Yeah, it's okay. You do what you can. It's okay. Take a rest. It is, this is a goal for you to do. That's the whole point, is that you build up your stamina and endurance over time. And you will, too. I mean. Yeah, you keep doing these exercises, you will get stronger, your endurance will increase, and I will venture to guess that you will feel better as well. Because exercise also gets those neural transmitters like endorphins going, which affect mood. Absolutely. Which affect mood. Okay, I'm putting my weights down for the jumping jack portion. Okay, that's the next one. Is our jumping jack. And we're on for 40 seconds now. And we're on, go. Okay, go at your own pace. Breathe. And breathe. Very nice. Other. And those extra 10 seconds makes a difference. It sure does, right? But you're challenging your heart. Yeah. And your muscles. And muscles, yeah. Very good, now. We'll be going down the pyramid on the next set of exercises, which everyone's probably looking forward to. That's the best part. Okay. I had roller skates, I'd be skating. That's right, coasting. And rest, very nice, everyone. March it out. Ooh, felt my heart go up on that one. Yeah. Very nice, okay. Love to see your feet moving. And breathe. Breathe, breathe, breathe. Last exercise in this set of 40 seconds is that hamstring curl with the rope. Okay? Okay, and we're on, go. I'll use three pounders on this one. Good. Very nice. You feel your heart rate going up, Mom? Oh yeah, it's pumping. Good, okay. I'm glad it's pumping. Good. Breathe, everybody. Nice. This move works your back thighs, your hamstrings. And as you can see, we're weight shifting here. Great for your balance, too. Our balance, yeah. And rest, very nice. Weight's down, rest. We're here for 50 seconds. Congratulations on finishing that 40 second round. Yeah. Really, really good work. That's tough. It's tough, it's challenging. It's a challenge. That's good. Take a sip of water. Rest if you need to. You made it to the top of the pyramid. Okay? We're going down now. Going down. Next round of 30 seconds. Okay? You're gonna feel like, ooh, this is easy peasy. Easy peasy. Well, I'm still standing, so that is easy peasy. Very good. Excellent work. Well, soap is always there. You need to take a rest. Me and Mochi, yeah. That's right. Okay, so it's all about going at your own pace. Right. And again, you can't do it for the whole interval. That is okay. Okay, we're going into that step touch to pull back. Good. 30 seconds, everyone. You're like, ah, I did 40 seconds. 30 seconds is super easy. That's right. Okay? Make sure your shoulders are relaxed. Psychologically, that's what it is. You know, you know it's a little different, so. That's right. And check your posture at this point, okay? Get those ears, shoulders, hips all in alignment. Might be feeling some fatigue, but stay with, keep your form, okay? Most important, march it out. Okay, really good work. Okay. Next move is that step out with the tricep kickback. Okay? I'll pick up the 30 pound weights. Okay, so I'll keep going here for another about five seconds and we're on. Nope, not enough. Okay, good. I'm not good. 30 seconds. Actually gave you a little extra credit there. Well, thank you. I need a star. My gold star hasn't been up there. That's right. You get it. You get four gold stars. Good work. Okay, so really working that tricep muscle. Everyone likes to have nice arms. Okay. Good work. Breathe. Another three seconds. Two and one and rest. Really nice, good. Good work. Okay. You know what's next? Good old heel touch. Heel touch, right. With a double press forward. Okay. Good work. I want to take a breath here. Yeah. Doing great. Yeah, we're standing. Doing great. Head up, okay? Head up, here we go. Heel touch forward with press out. Good. That's right. And again, you go at your own pace. That's right. You're going faster than what we're doing here. Really get that heart rate up. Okay, keep going. But I'm holding these three pound weights and I'm really feeling it in my arms. Well, that's because you're holding three pound weights. That's right. I'm challenging my muscles here, right? That's good. And rest. Good work. Okay, we're gonna go into that jumping jack next. Weights down. The reason I put those down for the jumping jack, you really go over your head, so watch my shoulders, right? Shoulders are very delicate, okay? So take it easy. And let me demonstrate that jumping jack one more time. So it's step it out, arms up. Step it out with the arms up, okay? Just like that, go. We're on. Good. And breathe. Nice. Good work. You feel my fan? Yep. Okay, good. So I'm gonna cool you off a little bit. I would turn my face. Because you're burning it up over there. Burning it up over on the right side of the room there. Okay, good work. Breathe. And rest. Good work, everyone. Really nice, really nice. Oh, weights. Okay, very nice. Ooh, let that heart rate come down a little bit. Very nice. March it out. Next move is that hamstring curl with the row. Get that heel up. And your heel doesn't have to go very high. Even if it's down here, it's okay. Are we on? Yes, we are on. We are on. Keep it going. Good work. Watch that posture. Keep it up. Yeah, posture. Very nice. Breathe. Posture and breathing. Yes. Very important, gotta get oxygen to your muscles. Particularly as you exercise. And think about it. And rest, everyone. Nice work. Your blood's flowing, bringing oxygen and nutrients to your muscles and to your brain. Very important. Oh, absolutely. And posture is important to just make sure all your joints are in alignment for maximal, optimal movement. It can help prevent other injuries as well. Because your body's made, like you said, your body is made to move. And it's important that everything's in alignment. If it isn't, then you're gonna maybe have pain in different parts of your body. I remember reading a caveman. They walked everywhere to get their food. They didn't do anything like drive or sit. They had to walk. No? No. They had no delivery? No home delivery? No Amazon. Okay, I think I'm gonna stop talking about Amazon. No delivery. Hey, this is the 22nd round. This is gonna go super fast, everyone. This is the easy peasy, folks. We're at the end. So hang in there. You're doing great. Down the pyramid. Yes. Okay. And we are resting now. Ooh, see how sore that was? That's easy now, right? I love those. Oh yeah. Okay, so it's gonna go really quick now. Then we'll do that step out with that tricep kick. I'll use the three pound weights because we're in this last round. Okay, very, very last round. Okay, and we are on step it out tricep kickback. Step it out, step it out. Good. Very nice. And it looks like this. Good work. That was fast. So yeah, right? Yeah. It was like, can you believe that's like we did the full pyramid almost? This is great. Yeah. So good work, everyone. And breathe. Are we in a rest? Ooh, wow. I did extra credit for myself. Okay, good job. Good work. Okay, tricep kickback. We're doing that heel touch with that double arm press forward, okay? And we're on about five seconds. And here we go. Okay, good work. Good to the end. Right, and if you're not holding weights, you can even put your hands in fists, right? Really kind of engage those arms, mom. Oh, put your hand in fists, really engage those arm muscles without using any weights. Hey, good work. Yeah, nice. Breathe and rest. Ooh, wasn't that fast? Super fast. Getting there. Okay, very nice. Going into that jumping jack. Step out, right? Jumping jack. This is the modified jumping jack. Yeah. Okay, that's next. Another five seconds. Breathe. Put those shoulders back in and we're on, go. So yeah, step it out. Step it out. Out. Got it. Out. Got it. Out. Coordination. And out. Good. That's it. We're working on it. Good job. That's what it's all about. It's like practice makes perfect. Yeah, I will definitely have to practice that. And it's okay if you're not perfect. Keep going. Oh, are we resting? Oh, we're in the rest period. That's so fast. I want to rest some time. I forgot it's a short round. You can keep going. That's right. Okay, last one. Coming up quick is that hamstring curl with the row. Yeah? Okay. Okay, go. On. Hamstring curl. Yeah, good. With the throw. On the back. And get those shoulder blades together, okay? That's what I want. It's not an elbow move, it's a back move. Okay? Pull those shoulder blades together. Good. Breathe. Yeah, don't stop. Very nice. Okay. Very nice. Easy. And rest, everyone. Congratulations. I'm finishing this pyramid workout. Good work. Okay, march it out. March it out. And cool it down. Let's do some side steps. Right and left. Cool down your muscles. Yeah, good job. Get your heart rate down. Really nice. Okay, very good. All right. Okay. And let's stop. Put, bend one leg. Other one straight out in front of you. And reach for the toe. Good work. Breathe. Hi, baby. Oh, hello. Good workout, my friend. Good workout. Okay, other side. Stretch you with this? Thank you. You wanna stretch with this? Nice to be able to join us at the end here. Good boy. Yeah, good boy. Okay, very nice. Good boy. All right, good work. Very nice. Let's do that calf stretch, Mom. You can do it against the wall. And I will do it forward. So knee over ankle in the front leg. And the back leg, hello. And back leg straight back, heel down. Feels good. Nice stretch in the calf. Excuse my back. Looking good. Nice backside. Switch legs. Knee over ankle. This is my best side, so it's okay. And make sure that heel is down in the back. Very good. Okay, very nice. Okay, come on. Okay, come on, face forward again. Let's just do some hip circles, Mom. To the right. Nice, good. Okay, and reverse. Good work. Hula hoop time. Hula hoop time, exactly. Okay, let's stretch out the upper body. Okay, arms in a T. Arms straight across the chest. Good work. And breathe. Okay, very nice. Arms in a T again. Okay, other arm across chest. Good work. And breathe. Nice work. All right, give me three inhale, exhales, and we're out here. Here we go. Inhale up. And exhale down. Inhale up. Exhale down. And give me one more inhale with the calf at the top. Very nice. Inside out, hands. And lean, ooh, to your right. You probably feel a nice stretch on the arms and the side of your body here. That's good. Yep, and center. And other side. Good work. And center. Very good. Great job on completing this pyramid workout. Day one of the challenge. Good work. This was a tough one. Yeah, it was good. But again, go at your own pace. That's right. And I hope that you saw the secret word that you can collect all of them for this week and be entered into our New Year's Challenge Sweepstakes. Okay, so thank you again for working out with us. If you need to cool down a little bit more, check out our cool down video to just make sure you get your heart rate down. And we look forward to seeing you tomorrow. If you like this video, please give it a like, share, comment, and subscribe to our channel. We look forward to seeing you tomorrow. And in the meantime, have a good evening. Or day. See you soon. Mm-hmm.