30 Minute LOW IMPACT Cardio + Weights WEIGHT LOSS Workout for Women over 50

30 Minute LOW IMPACT Cardio + Weights WEIGHT LOSS Workout for Women over 50

December 3, 2019 29 By William Morgan


– Hey Killer B, this is Pahla
B from PahlaBFitness.com. And on tap today I’ve
got a great low impact cardio and weights workout for weight loss that is perfect for
women of a certain age. You guys there is
absolutely no jumping today, but oh my goodness, we are getting a full body sweat and burn. You are gonna need a pair of dumbbells and I went with moderate,
because moderate is best for weight loss. But you’re always welcome
to set your own challenge. If you need a new challenge, make sure you open up the
description box below, and get my exact
three-pair set from Amazon, so that you always have
the right weight for you. You guys today is a thorough Thursday, which means that I’ve got
both a warm up and a cool down and so much sweat in between, when you’re ready for this one, I’m totally ready, let’s go. (bright music) All right, you guys, let’s go ahead and get moving and grooving and that means that we are
starting with some arm circles and high knees. You guys, you guys I’m
excited about this one today this, this is gonna be a sweaty workout and it’s gonna be just right. You know what, even more so, then like aiming for a super hard sweat, My new favorite thing in the entire world is to aim for just the
exact right amount of sweat. You know, at this age,
at our age nowadays, you know, we could still do the
hard work we absolutely can, but oh my gosh, it just
takes so much more to recover from it, that I really
like finding that exact, like that Goldilocks
spot where I feel great, I feel sweaty, I feel
like I worked myself, but also I can move
tomorrow, I can work out. Probably again tomorrow
I can do everything that I wanna do without
feeling like I did too much. And sometimes, sometimes
it’s hard to find that spot. Today, today, I promise
you we’re gonna tiptoe right up to that edge, we really are. Let’s go ahead and do some arm
crossers and booty kickers. We are all low impact, there’s
absolutely no jumping today. But I don’t want you to
confuse that with low intensity or easy or any of those other things that you might think of when
you hear the word the low. The only thing that is low is the impact. That means that this is very nice for your downstairs
neighbors if you have them. It’s pretty nice on your knees, we are doing some squats though,
so it might not be perfect for your knees if you are
careful about squats and lunges. But it’s gonna be mighty
tough on your heart and lungs, it’s gonna be really good
for your muscles and bones. And if we remember to take
this at a nice moderate pace, this will be great for a weight loss. You know that thing about
how we don’t really recover as well as we used to, that’s
really hard on weight loss. When our best bet for losing
weight is to be consistent, we really wanna make sure that
we can do this exact workout or something very similar
to it again tomorrow and again the day after that
and again the day after that. Let’s go ahead and do
some welcome to my homes. Ah, but maybe not this exact workout, ah, ’cause this one, like I said it’s gonna take us right to the edge. Here is what that looks like, I’ve got my handy-dandy Gymboss here, set for intervals of 30 seconds
of work, 10 seconds of rest. We’re gonna do 30 seconds of cardio, and then during that 10 seconds of rest, we’re gonna do like a little extra squat, while we pick up our dumbbells. So we’re going back and forth
between cardio and weights, cardio and weights, cardio and weights, but we do have that little bit of transition time in between. It’s not really a lot of rest, though. So I want you to take
all of these exercises at whatever pace works best for you, to make sure that you
can make it all the way through the workout. If you need to pause, obviously pause if you need to modify, obviously modify, but let’s do our best to get right up to that Goldilocks work. And my friends we’re gonna get
started with walking stars, which you might know as box steps, but I call them walking stars. Bye Blossom uh huh, love
you sweetie, bye bye. Here we go with the walking stars, you might know them as box steps, but I have learned that when
I call them walking stars, thinking about putting one hand
up and then stepping forward putting the other hand
up and stepping forward, that, that makes it easier for my brain to know what we’re doing. And let me tell you something,
here’s the other great thing about today’s workout, it
is a challenge for our brain as well as our body. Going back and forth between this high heart rate cardio work, and the not low heart
rate, but just lower, slower moving strength
works of 10 seconds of rest, while grab our dumbbells. What we’re gonna do,
is high elbow openers, which means just what it sounds like, our elbows are high, hands
start in the middle here. We’re going to open,
oh my gosh, and close. So your elbows are
staying in one position, but you’re opening your
hands and closing your hands right here at chest height. This is not cardio, this is strength. So we’re moving at a different pace, that’s what’s tough about this workout. We’re really challenging
ourselves to go back and forth between moving fast and then moving slow, and then moving fast and then moving slow and knowing which one we’re
doing and what we’re doing, and how we are doing it. 10 seconds of rest, huh, while
we put those dumbbells down and out of the way. Coming up next is Toy Soldiers, gonna have those hands up overhead. This is cardio again. So we’re moving quickly,
hands up overhead, we’re kicking our opposite
foot, towards our opposite hand. Now I got started at a pace
that I feel like I can sustain for the whole workout. Hopefully you have found
a pace that you know is gonna work for you. We do have that 10 seconds
of kind of rest in between, so you might be able to
go a little bit faster on these cardio sections. If you can go a lot faster
on the strength sections, I will actually encourage you
to pick up heavier weights if you have them, 10 seconds of rest, while we pick up those
weights, speaking of that, using really light weights, absolutely has its place and time, we’re gonna do squats next. So your weights are
just here at your chest, feet about hip width apart. Gotta oh, push your hips
back, and then up we go, making sure that your hips
are driving this motion. We’re not just trying to
get down to the the ground and we’re certainly not
trying to move fast. We’re pushing our hips
back, squatting down, getting as low as you can go
and then standing back up. In 30 seconds, we’re not
gonna do a ton of these. We’re not trying to, thank
goodness, this is strength. So this is slow, moving,
ah, and here we are, putting our dumbbells back down again. Coming up next, we’re
doing Walking Burpees. A lot of up and down
today, hands on the ground or an elevated surface,
gonna walk those feet out, huh, work those feet back
in and upsy-daisy we go, hands down, walk it
out, walk it in and up. Now here’s the thing, if you do not care for putting your hands down on the ground, I don’t blame you, that’s totally fine. Put your hands on an elevated surface, like the side of your couch or
coffee table, even the wall. You know what? Cardio doesn’t care how it gets done. Cardio is about raising your heart rate, woo doggies and getting a good sweat. Doesn’t matter if you put
your hands on the ground for that or not, go ahead
and grab those dumbbells, actually just one dumbbell. I’m gonna do X marks the spot, feet about hip width apart
core is pulled in tight. Start up at your shoulder
here, we’re gonna chop down to the opposite hip and then
up to that other shoulder and chop down. We’re making a big X chop, in the air, and I want you to think about really pulling your core in tight. This is slow moving in between
while we’re setting up, but then a big, ferocious chop where we’re really challenging
your abs and obliques. You could grunt if you
want to, always encouraged, always optional the chop and
chop, oh my gosh, great job. 10 seconds of rest, huh, while
we put that dumbbell down and we get ready for can-cans. Can-cans is a little bit
of a knee and then a kick, on one side and then
we’ll do with the knee and the kick on the other. Now you can really get this one rocking, if you have found that this
pace, super manageable. I mean we’re not very
far into the workout, but you could really get
your hands into this one if you’d like to raise your
heart rate a little bit higher. You could even if, if you like to, you could do this one with a
little bit of a jump in it too. I prefer to keep it low
impact, thank you very much. But you are always, always
welcome to modify my workouts to make them harder or easier or you know what? Make them just right, make
them just right for you. 10 seconds of rest, while we grab, oh my gosh, those dumbbells. Sorry, I know what’s coming. We’re doing letter X’s,
speaking of X marks the spot we’re doing letter X’s,
we’re gonna form the top half of the letter X,
hand are out and wide, back into center and then the bottom half, oh my gosh, of those letter X’s. Back into center, well this is all coming from the middle of your back. Your lower back will volunteer, so make sure that your
core is pulled in tight. But this is bringing your
shoulder blades together squeezing those big, big muscles in
your back, awesome job. Back to center, woo doggies,
put the dumbbells down and here we go with leg twister jacks. Speaking of work for your brain, hands are doing jumping
jacks, legs are twisting out and then in, and then in
on the other side and out. In, then in on the other side, out. You are twisting back and
forth across your body or something like that. Honestly, you know every time I do these, I think I do them differently. I call them the same exercise, but I may or may not be performing
them the same way. However you are moving your
hands and moving your legs my friend, it is exactly the
exercise you should be doing. 10 seconds of rest while we
grab those dumbbells again and we are doing curtsy lunge curls. Elbows locked in to your waist. As we come down and do a curtsy
lunge, you’re gonna curl up into a biceps curl. Center yourself in the middle,
curtsy on the other side while curling, curtsy
and curl, excellent job. Moving slowly with precision, oh my gosh, thinking
about where your body is, but not really bringing that
heart rate down, are we? Awesome job, huh, and
put those dumbbells down making sure that you are
breathing my friends. Coming up next we are doing inchworms. Give yourself a little bit of a space, we’re gonna walk our hands out, until we’re in a plank position. You are welcome to come down
on to your knees for this, or once again, be on an elevated surface. You can do inchworms on
your couch, my friend. I never ever need you to do the exercises exactly the way I do them. Do them in a way that works
for you, gets you sweaty, gets you the amount of
work, that’s right for you. When it beeps again, oh,
there it is, thank goodness. Go ahead and grab those dumbbells,
10 seconds of rest here. huh, and coming up next we’re
gonna do High Knee twists. The dumbbells are gonna be here, oh my gosh at your shoulders,
bring up one high knee and twist into it. And then put that foot down,
bring up the other high knee and twist into that you feel
how difficult to balance is, while we’ve got this high heart rate. And now here we are working
on your abs and obliques, oh my goodness, such a
good job really thinking about pulling in that core, and being real careful with this one. It is not cardio, huh, so
we do not have to go fast. Go ahead and put those
dumbbells down because now, now we are doing cardio. Again we’re doing windmill tap-backs, hands are wide, feet are wide,
reaching your opposite hand towards your opposite foot. And while we’re reaching
down, we’re tapping back with the other foot. Now, you have to touch your foot? Oh my goodness sakes, no, you’re welcome to tap
anywhere you want to. Your thigh, your knee, your shin. If you can get all the
way down to the ground, get all the way down to
the ground, that’s awesome. My friend, my friend, this
workout is your workout and I am so proud of you for doing it. When it beeps again, we’re gonna get I almost said 30 seconds of rest. No, 10 seconds for us to
help me grab those dumbbells. We are doing balanced press ups. Oh good, more balance, yay. Starting at your shoulders here. Both hands are gonna go up in a press up while we bring one knee
up and then come down and then both hands go up,
while the other knee comes up. So your feet are going back and forth between which leg is balancing, but both hands are going up each time. huh, trying really hard not to fall, out of this core is pulled in tight, thinking about excellent
form and moving slowly. it’s strength, strength is slow. (laughing) Here we go 10 seconds of
rest. Put those dumbbells down and out of your way. Coming up next we’re doing Rainbow Jacks. Hands going up overhead like a rainbow, one knee coming up on one side, one knee coming up on the other. We can really get this
one moving and grooving, because you know what? We’re getting real low on my list here. This is a circuit today,
we’re gonna make it through it two times, but only two times. I love a two times
through kind of circuit. That way you know that you
can survive the exercises but you don’t have to do them too much. When it beeps again, we’ll
get that 10 seconds of rest while we pick up those dumbbells
again, going back and forth huh, from cardio, hah,
to strength, my friends. You are welcome to have
one or two for this one, we’re doing sumo squats. Your hands are gonna be
right here about your waist, feet are super almost uncomfortably wide, toes pointed out a little bit,
and hips go back, oh my gosh, and down we come into that sumo squat. Yes, this is the squat
for your inner thighs, huh, not, not feeling great, but I thought about this while
I was making the workout. My friends, for those of
you who are complaining about the sumo squat right now, at least we’re not doing
drinky birds, right? Down low and back up to standing, go ahead and put those dumbbells
down, 10 seconds of rest. And here is our last cardio exercise, it is mountain walkers, yes they’re tough. Hands stay down the entire
time, walk your feet out, walk your feet in
thinking about which foot is the leader leg for
that step out and step in. Trying to alternate between them, you will find that you have a dominant leg that really wants to step
out and step in every time trying really hard to get
that little bit of work for your brain as well as your body, asking your body to do
something difficult and unusual, huh, is part of this workout today. Also getting up and down from the ground, part of the workout today. Grab your dumbbells because here we go, grab one dumbbell rather. Here we go with swinging knees to elbows, the dumbbell is right
underneath your chin, elbows are out forward in front of you. Bring your knee to your elbow, bring your knee to your
other elbow and then down. So squeezing across your body, on the same side of your body, and then putting that foot back down. Yes, it’s more balance work (laughing) Did you think this workout
was gonna get easier? (laughing) I know me either, great job balancing, great job pulling in your core and great job surviving this circuit. My friends put that dumbbell down. We only have to live through
these exercises one more time, and you’ve already lived
through them the first time. Of course we’re starting
again with those walking stars or box step. So forward, forward,
back, back, pick an apple and put it in your pocket
my friend, excellent job. Now is a great time to
check in, how are you doing? How are you feeling? This should feel effort,
it should feel sweaty, it should also feel pretty moderate. Not like you’re dying, not
like you can’t breathe, not like you can’t go on, not like you wouldn’t be
able to do this exact workout or something like it tomorrow. You are doing so good with it, huh, moderating yourself
is part of the workout. Here we go with those high elbow, go ahead and grab your
dumbbells, high elbow openers. Core is pulled in tight hands
are starting at your chest, elbows are high, open
up, oh my gosh, close. Please feel free to grunt
on this one, oh my goodness, what a good job you’re
doing getting stronger, oh my gosh, keeping those
elbows at shoulder height, keeping that core pulled in super tight. I can’t believe I started with
the toughest exercise, right? But now we’ve lived through
it, put those dumbbells down. And here we go with Toy Soldiers. Gonna have your both hands up overhead, reaching that opposite hand towards the opposite kicking foot. You know that 10 seconds
really is just enough to help us moderate our
heart rate for this one. Sometimes I go back and forth
and I actually even debated that today, having no rest at all. But I know getting those
dumbbells every single time, that’s a bit of an effort. I know it’s adding to the workout. So I wanted to make sure we
had that little bit of time just to take a breath and
get ready for the next thing. I think it’s working out,
huh, 10 seconds the rest I think it’s working out just right. Go ahead and grab those dumbbells, and here we go with squats. So feet, just a little bit
wider than hip width apart. Weight’s right here at your
chest, push your hips back, then push your hips down,
come down, down, down. How low can you go my friend? This is round two. If you’ve got it in you, give
yourself a bit of a challenge. See if you can get your thighs
parallel with the floor. See if you can get your
butt down near your ankles. How low can you go? Awesome, awesome job. Head up, chest is out, huh, and that was our last of those squats. Go ahead and put your
dumbbells off to the side here. Coming up next, we’re doing
those walking burpees, help yourself to whatever
surface works best for you. Hands down, walk your feet
out, walk your feet in and up we go. The effort is in everything. There’s no real resting position here. Resting your hands on the
ground or an elevated surface really challenges your heart and lungs to have your weight on your
hands, instead of your feet. Your hands aren’t used to it, and that’s where the effort comes in. And my friends, finding the
exact right amount of effort, 10 seconds of rest is really
important at this age. Coming up next, we’re gonna
grab just one dumbbell, we’re doing X marks the spot. You know, like I mentioned, here we go, we’re chopping down and chopping down, finding what works for you,
what feels moderate for you. It’s so different than it ever used to be. You know, when we were younger, we could push ourselves so hard. And yeah, it might take
some time to recover, but your body was ready for
that, it was built for that. Now, now that it’s harder to
recover and it takes more time, and it feels different and more difficult, your body has a harder time. That was our last chop 10 seconds of rest where we get ready for cardio. Again, we’re doing can-cans. Your body has a harder time losing weight, when it can’t recover. Here we go, a little knee
and a kick, knee and kick, not much of a little knee,
it’s a big, it’s a big knee and a big kick I know and
you can make it bigger with your hands if you’d like to. Finding something that feels moderate, I know it’s counterintuitive, but it is absolutely hands down, the way to lose weight at this age. If you have found yourself
being fit but gaining weight because you’ve exercised your
whole life, 10 seconds of rest while we grab those dumbbells, getting ready for the letter X’s. Oh my gosh, I did this and grunted again oh, letter X over getting
them out of the way, form the top of the letter X, huh, and then the bottom of
the letter X, awesome job. Giving yourself a break
and finding this moderate kind of work, you know,
it’s good for your brain, as well as your body. My friends, it’s good
for you to do something loving and kind for your body. You know, it’s impossible, well, okay, I shouldn’t say it’s impossible. It’s very, very difficult
to hate yourself thin, 10 seconds of rest while we get
ready for Leg Twister Jacks. But when you do something
kind for your body, your body knows that. Here we go hands are doing jumping jacks, legs are doing whatever they’re gonna do. They’re going in, they’re going
out, they’re twisting here, they’re twisting there,
you’re figuring it out, maybe follow me, maybe don’t. Do what you gotta do, to get
through this one my friend. When you do something
loving and kind and moderate for your body, your body will repay you. You know, it’s that time in our
lives, when we might as well be nice to ourselves, right? We owe it to ourselves, we deserve it. 10 seconds of rest, we deserve that too. Here we go with a curtsy lunge curls. Go ahead and grab those dumbbells with that little extra squat. And here we go, elbows
locked into your side, palms facing out, we curl while we curtsy. We curl while we curtsy, very nice job, getting as low as you can,
whatever works for you. If you don’t like curtsy lunges, my friend feel free to do
a curtsy kick, instead. There is always a way to
modify these exercises to make them work for you, so that you’re still
getting the strength work, you’re still getting the
glute work, the balance work, the leg work, but not hurting yourself. 10 seconds of rest while we
put those dumbbells down, out of our way. And here we go, yes, I’m reading. Here we go with Inchworms, hands are gonna walk us
out to a plank position. Ah, and hips down and back up we go. My friends, you are always
welcome to just full on, sub out a different exercise, if you don’t like the exercise I’m doing. I get questions about this all the time, and I want you to know that
you cannot do this wrong. There is no real magic to
the exercises I choose. I am making sure that we
get a full body workout, ah, 10 seconds of rest
while we grab our dumbbells. I am making sure that
we’re doing upper body, lower body abs, like we want to do. Coming up next is those high knee twists. But if there is something
that aggravates your body, something that doesn’t feel right, hands are right here at your shoulders. Oh my goodness, trying
really hard not to fall over (laughing) here on round two. Help yourself to whatever
exercise comes to mind. If we’re doing cardio, do
another cardio exercise, if we’re doing strength, pick
some other strength exercise. Help yourself to help yourself
to not injure yourself, making sure, oh my gosh,
that you’re breathing, 10 seconds of rest while we
put those dumbbells down again. Ah, here we go, I have to look. Here we go with windmill tap backs. You guys, today’s
whiteboard is really full, and I don’t know why I
keep doing this to myself where I write really small. I think you know what, you know what? This is apropos of our day. This is how I’ve always done things, and I can still read,
my glasses still work, I’m still pretty good on that. But I need to find a better solution. I need to find something
that is easier for me, Kinder for me, rather
than just doing things, the way I’ve always done them, because it’s the way
I’ve always done them. 10 seconds of rest while
we grab our dumbbells and do those balanced press ups. Very appropriate for this workout today where we’re finding something that works without being too much,
without being a strain, without having to look like this, (laughing) while I’m trying
to read the whiteboard, you’re pressing up,
starting at your shoulders going up overhead, while
balancing on one foot at a time. This is slow moving work, slow strength, oh my goodness while your
core is pulled in tight. Ah, and you are thinking
about excellent form. You’re probably also thinking, hey, we’re not too far from the end. You’re right, dumbbell’s down. Coming up next, we’re doing rainbow jacks. We’ve only got a couple of exercises left and you have done a fantastic job. We’re going up overhead, like a rainbow bringing up one knee on one side, one knee on the other side. This exercise always just
gives me a little smile, there’s something about it. In fact, I know exactly…. (laughing) Okay, I just totally had a random memory. Do you remember the song
Daybreak by Barry Manilow? I have this very vivid memory of me, and my brother and my
sister, and my cousins in my aunt’s car, singing
Daybreak at the top of our lungs, and doing that exact hand motion, 10 seconds of rest. Ah, that was a good one. Let’s go ahead and grab the dumbbells. And now if you know that
song, it’ll be in your head. We’re doing sumo squats next. Weight’s right here at your center, feet almost uncomfortably wide, hips go back, before they come down,
head is up, chest is up and inner thighs are screaming. Ah, very nice Sumo Squat. We don’t often work the inner thighs and boy do they feel it, when we do, what a good job you’re doing. Don’t lock your knees when you come up. Everything is soft, but
strong just like you, 10 seconds of rest while
we get those dumbbells out of the way. And here is our last cardio
exercise, it’s mountain walkers. For the second and final time, hands stay down on the
ground, we walk our feet in, we walk our feet out. If you don’t want your
hands down on the ground, put them on a coffee table, put them on the side of your couch. Do something else, oh my goodness, there are so many
exercises to choose from. You can pick any single
thing in the world, that sounds good to you right now to get through these
next couple of seconds of this last cardio
exercise that we’re doing for this workout. Oh my goodness, ah, good timing. Here we go, 10 seconds of rest, we’re gonna grab one dumbbell huh, and we’re gonna do, I know I’m
breathing really heavy now. We’re doing that swinging knees to elbows, elbows pointed out, hands are
right underneath your chin, going across your body, reaching
your knee to your elbow, knee to your elbow and down. Trying really hard not to
swing your body very much, by keeping your abs and your
obliques doing this work, squeeze and crunch, squeeze and crunch. You guys, this is it. When it beeps again, we are
done, but we’re not finished, 10 seconds of rest while you
grab your other dumbbell, because I have one final thing for us and it is not gonna be easy. We are doing around the
world tap and press. I’m gonna stand on my
left leg and here it goes, we’re going a forward
tap with a forward raise. A sideways tap with a sideways raise, and a back tap, oh my gosh
with that triceps pullback. Front and side, and squeeze it back. Oh my goodness, front and
side, and squeeze it back. Balancing, getting
stronger, 10 seconds of rest we’re gonna switch sides. Yes, this is single sided, yes,
we’re doing each side twice just like the rest of the workout. You didn’t think I was
gonna like, just do one, I mean, sometimes I do. (laughing)but not today. Here we go, oh my gosh, with this side, and then the back tap. Okay, this is significantly more difficult for me to coordinate. On this side, I might
have started on this side, had I known that my brain
was gonna fight me so much. Forward, tap with a forward raise, side tap with a side raise back tap with a triceps kick back. Oh, man, great job. 10 seconds of rest, we’re
gonna do that one more time on each side and then we
would be completely finished. You know, the finisher is
meant to finish us off. And this is definitely finishing off both my body and my brain. Forward tap, side tap, back, squeeze work in the backs of your arms. Oh my gosh, tops of your shoulders for both of these first two parts and then that back part of
your arm, on the last part. Oh my gosh, we are getting it done today. This, this has been a
very thorough Thursday and that is always the point my friends. I like you to be able
to, 10 seconds of rest. I like you to be able
to get in, get it done, get super sweaty and then
get on with your day. No need for more, unless, unless randomly you have some desire to, for example, do some more stretching. Oh my gosh, I’m always willing
to have you stretch more, if you need to do, honestly after today, I think something else
that you might enjoy is like a little bit of a walk or something just to
kind of shake it all out after this strength work honestly. Here’s our last couple of reps. The next time it beeps is the
last time it’s going to be. I will have stretching for
us because it is thorough, but ah, the timer goes off. Ah, maybe there it is, the timer goes off, the dumbbells get put
away, completely away. I love that stand, it’s so convenient. I never have to think about
where my dumbbells are. And then ah, let’s do some arm circles with just a little bit
of side tapping here. Changing directions with each circle forward and then backward. Ah, doesn’t it feel nice. Oh my goodness, having
nothing in your hands during that big arm circle. You know I do the same
exercises to cool down as we do to warm up, because
it’s a great mental signal to your body. It’s Pavlovian, it helps
us know that this is it we’re all done, it’s totally
okay for your muscles to get back into their
nice elongated shape without being squeezed and tensed anymore. You have done such a
good job as I mentioned I’m gonna have here on screen. I will have a little bit of a longer stretch a cool down for you. It is a thorough Thursday
but I do like to make sure that for those of maybe
who are on a time crunch that you can get in and
get out and get done. But if you would like a
little bit more stretching, I do have one of those for you. Go ahead and do some arm
crossers with a big squeeze and then a big chest
opener on the other side. Great, great job. And on the other side of the screen I will have a walk for you. Something, I don’t know
something some kind of a walk, I don’t actually have one in mind but I know that I have
lots of walking workouts. It’s really nice sometimes
to just kind of shake out your legs after we’ve done this. It’s almost like a
walking cool down, truly. If you don’t love to stretch
and I mean, I stretch but I don’t love to stretch, I would much rather do a
walking cool down personally. That’s why I offered that up to you. Down in the bottom corner
there’s the letter P that’s an invitation
to go over to Patreon. My friends, when you
make a monthly pledge, it helps me make free
workouts for all of us. And thank you, thank you,
thank you for your support. On the other side, that’s a picture of me, that is a subscribe button. Make sure that you click that and click the bell notification, so that YouTube will let you know every time I have a new workout. Thank you so much for working out with me, click the subscribe button and I’ll see you in the next video.