Day 2 New Year Challenge: 40 minute Walk & Strength Workout | 2000 steps | Seniors, beginners

Day 2 of the yes2next New Year Challenge has two parts: 20 minutes of walking cardio to strengthen your cardiovascular system and 15 minutes of strength training to build your upper and lower body muscles. Warmups and cooldowns are included with both.

No equipment is needed for the cardio segment. The strength portion can be done with without weights if you are just starting out. But if you can, use weights that feel light and medium in weight for you – feeling resistance builds muscle. Some options: 2 pound to 8 pound dumbbells, water bottles, or cans.

Timestamps:
00:00 Introduction
02:00 Warm Up
05:19 Cardio Walk
24:30 Cardio Cooldown
26:30 Strength Training
39:13 Strength Cooldown
41:38 Congrats!

There is flexibility with this workout. Feel free to take a break between the cardio and strength portions - drink water, rest, and cool down. Or you can separate the workouts. For example, you could do the cardio portion in the afternoon and the strength segment in the evening. The important thing is to make the workout your own – go at your own pace and modify where needed.

Walking Workout
The walking cardio segment includes two sets of 5 exercises, each set done twice, equaling about 2000 steps. Each exercise is 30 seconds with 20 seconds of rest. Below are the two sets of exercises:

❇️ Diagonal step back
❇️ Grapevine (three steps right and left) with side press
❇️ Single step, punch up
❇️ Three steps with a kick
❇️ Arms hip hip/skysky

✳️ Charleston step
✳️ Two step - double pull up
✳️ Knee ups
✳️ One leg step out
✳️ Side step arm up

Strength Training
To recap, try to use light and medium weights to challenge your muscles.

✅ Mini squat (2 sets of 10 reps)
✅ Leg lift - front side back (I set of 5 right and left)
✅ Shoulder press (10 reps)
✅ Pulldown (10 reps each right and left)
✅ Side Bend (10 reps each right and left)
✅ Bicep Curl (10 reps)

Don't forget to look out for the Secret Word to enter our New Year Challenge Sweepstakes to win some yes2next gear. The Grand Prize is a yes2next sweatshirt and water bottle. There are also three (or more) runner up prizes: a yes2next t-shirt!

The Secret Word will pop up in each of the 7 New Year Challenge videos. (Tuesday-Monday, January 4-10, 2022). Jot down all seven (7) Secret Words and submit them on our New Year Challenge Entry form that will go live on January 10th. Entries must be submitted by 5 pm Pacific Standard Time, Monday, January 17, 2022. Winners will be announced the week of January 24, 2022.

#indoorwalkingworkout #walkathome #walk

yes2next celebrates fitness and joy at any age. It’s never too late to start exercising, creating, and doing. Say “yes” 2 your next steps to fitness and joy.

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Disclaimer: This program is provided with your health and safety in mind, but every individual has their own limitations. It is crucial that you consult with your physician before beginning this or any other exercise program. This program is not a substitute for professional medical diagnosis, treatment or advice. By participating in this exercise program, you do so at your own risk. Please stop if you experience pain, dizziness, or shortness of breath.

[marybethabordo]

Oh that Mochi is a clown! On the cardio step to the side with a pull up, it helps to think about opening a picnic basket just like Yogi Bear! I also think of pompoms for the hip, hip, sky sky move. It is so fun. Thank you for such a fun and happy work out!I am most grateful for all the work you put in.

[annsinger]

Great workout, Thank you for helping this 85 year old.

[patriciaackley]

Thanks for another fabulous workout. Have a great day!

[carolmiller]

Day two completed. Thank you! ⛄ (from snowy Canada)

[karongraf]

I took you to the ymca, pool, totally enjoyed watching n working out with you gals. ( word was keep) I know workout was 3 years ago. Lol
Thank you thank you. For all your help posture, breathing, etc. GOD BLESS YOU BOTH!

[savethetpc]

Two down, five to go on this better-late-than-never challenge for me! 👍🚶‍♀🏋

[rajdaikishore]

Thank you for letting me into your world

[ravensong]

I have done so many of your videos, so grateful for how you've helped me. And I love how Mochi was like, "This is my throne. I own this place. I own you." 😸

[amychismarabsulotelyhilari]

I love hearing the 3 beeps indicating the start/end of each exercise. You ought to use them in every video. This is another great workout!

[blissismore]

Started late...but enjoying the challenge. Day 2 done! Thank you.

[valeriejones]

Day1 completed thank April and Ako. I finally found execise that fit me 65 young.

[roseimperial]

Great second day for me. Enjoyed doing the exerciises with you SUPER DUO. SECOND WORD IS. MOVING. TATA' . SEE YOU GALS TMRRW

[BBurns-vgom]

Fantastic girls!! Just brilliant. Bless you both for all your efforts and, energy in making this video. Much appreciated. From the UK ❤x

[ΕυθυμίαΘεοδοσούδη]

Keep Moving, Good afternoon from Porto Rafti Eye Clinic !

[sheiladavis]

You always say go at your own pace, and that is exactly what I'm doing. I may not follow the challenge consecutively, but I promised myself that I would finish the seven days. Thank you so much. I'm so glad you're helping us seniors to get it together. Oh, thanks for the new stretch video...YAY!

[zortil]

Yesterday, I decided to do your 2022 NY Challenge. Today is day 2. I did R1 cardio before breakfast + R2 cardio afterwards. Clocked 1, 805 steps. I'll do strength training after work. I really like this workout. Thank you!

[mrs.pratimamahajan]

Good morning mam and Thanks mam!
Excellent Workout!
👌👍🙏😀

[simonecortes]

Great workout! Cardio + strength = health and fun!

[alofalokeni]

Thank you so much for these Senior exercises. It really benefits me a lot thank you

[carolholbein]

Love all of your videos. Just watched the interview with the doctor. Excellent and great information. Thanks so much!!