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🌸 1 HOUR JAPANESE 3×3 WALK WORKOUT Fat-Burning Full Body Cardio And Weight Loss Walking Workout — Transcript

by Jamie Mckagan Fitness · 5,537 words · 1,063 segments · language en · Watch on YouTube

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0:00Hey team, it's Jamie [music] and welcome
0:02to your hour-ong special edition
0:05Japanese 3x3 all walking [music]
0:08workout. The interval workout that is
0:10taking YouTube by storm. It can help
0:13with weight loss, maintaining your
0:15weight, increasing your lower body and
0:17core strength, [music] and has even been
0:19shown to lower blood pressure. All
0:21you're going to need is a little bit of
0:22[music] space, some hydration, and a
0:25clear view of your screen. If you don't
0:27fancy doing the whole hour, you can do
0:2930 minutes on one day and then log
0:31[music] back on and finish it off the
0:33next day. As always, in our moderate
0:35recovery intervals, I have put [music]
0:37in some bonus toning moves and the whole
0:40hour allows us to do a complete full
0:43body tone while we're stepping. Without
0:46any more talking, let's move into our
0:48spaces and [music] let's get stepping.
0:51Hey team, welcome to your Japanese
0:53hourlong special edition 3x3 walking
0:56workout. [music] Come into the center of
0:58your space. Feet under hips. Let's take
1:02a march. Right leg, right, left.
1:06We're warming up. Few minutes
1:09before we enter our first interval. If
1:11you wish to track your steps, pop your
1:14phone in your pocket. We'll set your
1:16watch up now. Let's see how many we can
1:18get over the next hour.
1:21Setting ourselves up for success here
1:23[music] with the warm up. Little squeeze
1:25into your tummy. Belly button moves back
1:28towards your spine. [music] Nice and
1:30braced. Lift your chest. And start to
1:34move your arms.
1:37You are going to burn more energy. If
1:40you include the arms [music]
1:42in your stepping,
1:44trying to bring each hand up underneath
1:46your chin. Keep your arms close to your
1:49body.
1:51>> This is your base
1:54walking position. Any move you don't
1:56like, you come [music] back here.
2:01>> Keep stepping like this.
2:03Well done, team. Looking forward [music]
2:05to the hour ahead. Now, just watch me. I
2:08point my fingers to the floor and I roll
2:10my shoulders. Join in. Lift up. [music]
2:14Roll back.
2:16Perfect. Up. Roll back. Nice.
2:20>> Can you start to lift your elbows a
2:22little bit higher with me? [music]
2:24>> Well done. Warming up through the
2:26shoulders.
2:32>> Full arm circles if you can.
2:36>> Nice.
2:39>> Can you go the other way forwards?
2:42And you can keep it lower with [music]
2:44the elbows.
2:46Wherever your mobility is.
2:49Four more.
2:52Last two.
2:54Oh, feels nice.
2:57Just march. Right, left.
3:00Pump the arms. [music] Every time we
3:02just march,
3:04I want your arms automatically [music]
3:06to make this movement.
3:09Nice. Going to add on a heel dig. I'll
3:12show you. Right, left. Come with me.
3:15Pull your toes up to the ceiling so you
3:18get a lovely little stretch through your
3:21calf. It's a lot [music] of stepping
3:23coming up. Want to make sure we're
3:26ready. Four more.
3:29Okay. Right heel. Now the toe.
3:33Point and flex.
3:35Move your arms.
3:38Four more.
3:40Three. Other leg.
3:45>> Just get into [music] it. There you go.
3:47Eight. Seven. Six. Nice. Four. Three.
3:54Just march. Right. Left.
3:58Good. Good.
4:02Keep marching.
4:05>> Full body toning in our moderate
4:07recovery intervals.
4:10and 10 intervals of fast walking.
4:17>> Knee lift on the right. Now left. Waking
4:22[music] up the hip flexor. Squeeze the
4:24knee up towards the chest. Feel your
4:28tummy tighten as the knee comes up and
4:31tap opposite hand to knee. Still the
4:33warm up. There we go. Little twist added
4:37in.
4:39Perfect. And if you can't touch your
4:41knee and you're lower down, no problem.
4:44[music]
4:45>> Make that work for you. Four more. Four.
4:49Three.
4:50Just march. March.
4:54Pump the arms.
4:57There you [music] go. Watch my arms. I
5:00reach.
5:02If that's no good for your shoulders,
5:04just reach as high as [music] you can or
5:06out in front. So, choose your option.
5:09Come with [music] me. Nice. Reach it.
5:13Good.
5:18Lovely.
5:20Now, we're all going to walk towards the
5:23screen. Let's go. Four. Three.
5:27Hold it here.
5:31and back.
5:35Hold it here.
5:38And let's do that again. Forward.
5:42Good. Hold it still.
5:47And back.
5:52Hold it. Definitely getting warmer.
5:56Just march. Pump your arms. March wider.
6:00[music] Last little move and then we're
6:03ready to go.
6:05I love a wide march.
6:08I'll show you. Little twist. Hands by
6:12your chest. Come with me. Twist.
6:16A bit of rotation.
6:19Feels nice for the back. Twist as far as
6:21you can [music] to give you a lovely
6:24stretch in your back and aid the twist.
6:27Extend the arms. So, as you twist to the
6:30left,
6:33>> extend the [music] opposite arm and vice
6:35versa. Keep going.
6:41>> Perfect.
6:43>> Well,
6:45keep going.
6:52>> Nearly there. We'll have eight more.
6:54Eight. Seven.
6:57Four more. Four. Three.
7:01Just march. Now 20 seconds.
7:04And we are in
7:07to our first of 20 intervals
7:12and our first of the 10 that are [music]
7:15going to be fast.
7:16On the spot.
7:19Squeeze into the [music] belly. Two.
7:21One. Let's go.
7:24Now, this is not a run.
7:26If you've done my walking workouts
7:28before, you'll know I say this in
7:30Japanese walking workouts.
7:33It is a fast walk.
7:36Keep your arms close to your body.
7:41And we're pumping [music] the arms.
7:58Tummy is tight. 3 minutes is on the
8:00clock for you.
8:09>> Wow.
8:12We're going to be getting a lot of
8:14steps.
8:20Burning.
8:26[music]
8:28Getting warmer already.
8:31Coming up to halfway through this first
8:33interval.
8:36If you want to make your movements as
8:37efficient as effective as possible,
8:40[music] it always comes back to your
8:41form.
8:43Have you got that little squeeze of your
8:44tummy? Are you pumping your arms?
8:48focused and [music] concentrating.
8:56>> Walking [music] as quickly as you can.
9:00>> It's that purposeful walk.
9:05>> Wow.
9:08[singing]
9:10[music] You
9:14[music]
9:14>> should feel your back working as your
9:17elbows drive to the back of the room.
9:22>> Shoulders away from the ears. Last
9:23minute.
9:32>> This is the perfect BPM
9:36for this [music] walking workout. You
9:38can try and hit that beat.
9:411 2 3 4 1 2 3 4 1 2 3 4
9:51Keep going team.
9:53Interval one shortly to be in the bag.
9:56[music]
10:04It's our special feature length edition
10:08as requested by you the viewers. I love
10:11to hear from you. [music] Less than 10
10:14seconds.
10:15And then we're into our first moderate
10:17interval.
10:20And in two, one march. Right, left,
10:24right, left.
10:27[sighs]
10:30Lift your chest. Amazing job. You're in
10:32it now, but you may as well finish it.
10:38Whether you're going to split it in two
10:40or do the whole thing in one. [music]
10:433 minutes. Now, more moderate pace. We
10:46added in some glute work to this first
10:49interval. I'll show you now. It's
10:51[music] a side tap. I want you to
10:53squeeze into the outside of the glutes.
10:56Come with me. Squeeze. Squeeze. Squeeze.
11:01And have a little bend in that
11:03supporting leg. Now, [music] this is one
11:05of the only moderate intervals where
11:09we're not strictly stepping on the beat.
11:12It's okay. We've got a whole hour.
11:14[music]
11:15There you go.
11:20>> Keep going, please. Now, we're going to
11:22add on a little back tap. One side, one
11:26back. I'll show you.
11:28Side back. Side back. Side. Come with
11:34me. Side. Now [music] squeeze
11:37your glutes as you tap back. Squeeze it.
11:41I've got a little hinge forward. I'm
11:44pushing my hips back.
11:47Side back. Side back.
11:53>> Keep going, please.
12:00Nice. Once more each side.
12:05>> Okay. Now just back, right, [music]
12:08left. Squeeze the glute. Really squeeze.
12:12Really squeeze. One minute.
12:16Full body.
12:21Tilting forward ever so slightly.
12:26Good. Keep pumping the arms. Squeeze.
12:29Squeeze. Squeeze.
12:34>> You can do it, team.
12:37[music] Stay with me and I will take you
12:39through
12:41>> the whole hour or 30 minutes, whatever
12:43you wish.
12:45Keep going.
12:51>> I can feel my coats.
12:53Keep squeezing.
12:57>> Going to face you.
12:59>> Not done yet. Squeeze. Squeeze.
13:07>> Take four more. Four. Three. Two. Just
13:11march. 10 seconds. [music] And then
13:13we're already into our second
13:18super fast interval.
13:20Three, two, one.
13:23Off we go. Fast as you can,
13:28>> not forgetting your arms.
13:33Here we go.
13:37>> And make yourself [music] nice and
13:38compact. Keep the arms close.
13:45[music]
13:56Just a fantastic low impact workout that
14:01you can do at home with no equipment,
14:04not a lot of space.
14:08Going to elevate your heart rate, work
14:10your whole body.
14:18And if you're here
14:22looking to maintain your weight or
14:26decrease your weight, you will already
14:28know that walking is one of the best
14:30exercises.
14:33[music] For doing that,
14:36obviously combined with a
14:40diet that is also conducive to weight
14:43management.
14:46But let's just talk about the exercise
14:47today. [music]
14:49>> We are halfway through
14:52>> this second interval. Coming up is
14:54triceps,
14:55>> back of the upper arm.
14:58One of my favorites,
15:00favorite body parts to work and one of
15:03the most requested.
15:18>> [music and singing]
15:21>> One minute team. Right, let's
15:26>> lock in
15:36tonight.
15:39Set me free tonight.
15:43>> Set me free tonight.
15:47>> Set me free tonight.
15:51>> Give me the last 30 seconds. I love to
15:54hear from you.
15:56>> It has been amazing all the comments
15:59we've had in the last few months.
16:03Where are you watching from? Where are
16:04you tuning in from?
16:07I'm so nosy. What's your name?
16:11What are your fitness goals? So I can
16:14provide you with content that
16:18suits your needs. Four, three, two,
16:22march.
16:25[music] Amazing team. Well done.
16:30Who wants to work the back of their
16:31upper arms?
16:35>> Got a lovely move here. Now, the key is
16:38[music] to keep your upper arms close to
16:40your body. I'm going to show you. We
16:43make a fist. We bring our arms in. Now,
16:47I squeeze down. And as I extend my arms,
16:53I squeeze into the back of the upper
16:55arm. But the upper arm, look, it stays
16:57still. Down. Up. And I part my hands at
17:01the bottom. Hip width. Come with me.
17:04Squeeze. Down. Up. Squeeze up.
17:10>> Are your upper arms touching your sides?
17:13[music]
17:14>> Reset if not. Now push your hips back
17:17slightly [music]
17:18like we did before. There we go. Squeeze
17:21up. Squeeze.
17:24Fully extend.
17:26Squeeze. There you go.
17:33We got to make that mind muscle
17:34connection. squeeze.
17:44>> So, we've got a little pull down as if
17:46we're on a cable machine. This could be
17:48a rope pull down.
17:52>> We wouldn't be stepping,
17:54>> but we are here.
17:56>> We haven't got any weight, so it's
17:58absolutely fine. Keep going. Pull down.
18:03>> Nice.
18:05Now you [music] keep going. I'm going to
18:07push my hips a little bit further back
18:10and move into tricep kickbacks quicker
18:12though. [music] Elbows are up. Extend
18:15and then retract. Join me. Straighten.
18:17[music] Bend. Straighten. Bend. Push
18:20your bum back. Nice. Elbows are high.
18:24Team
18:25elbows to the ceiling. Elbows are close
18:28to your body.
18:30Super close. [music] Well done. Squeeze
18:34back of the upper arm.
18:36Come closer. I'll turn around. Squeeze.
18:38Squeeze. Squeeze.
18:42>> Gosh.
18:48>> Goodness me.
18:50>> Now, of course, if that's not that
18:51comfortable, you can come out of your
18:53hinge. Of course, you can.
18:57>> Keep going. Squeeze.
19:03Wow.
19:07>> Feeling those triceps.
19:09>> Four more. Four. Three. We're just going
19:13to march. Right. Left. Arms pump. Get
19:17ready for interval three. Fast walking.
19:20Two. One.
19:31Goes quick.
19:35>> Arms close. Tummy squeezed.
19:46>> So, do drop me a comment.
19:51Honestly, team it it really does help
19:53me.
19:57I love to produce content that I like
19:59[music] and I will always do that. I
20:02also want to produce content that
20:03actually you want to see [music]
20:07and that meets you where you are. So do
20:09tell me fitness [music] goals,
20:13what you're trying to achieve, what you
20:14enjoy. [music] If we don't enjoy it,
20:16we're not going to do it, are we? That's
20:18the
20:20biggest barrier to fitness I've seen
20:22over all my career.
20:25People don't like an exercise. You tell
20:28someone to do cycling and they just hate
20:32cycling. They're just not going to very
20:35few people are going to stick with that.
20:40I have to search about
20:45things people enjoy.
20:53>> Keep going team.
20:55>> Halfway through interval three.
20:58So glutes. We've had triceps.
21:01We've got chest and back coming up.
21:13People ask me if I can they can wear
21:15wrist weights,
21:18ankle weights. Of course you can.
21:23>> Please [music] start with the lightest
21:25possible one you can find.
21:27>> Just be mindful
21:30of that extra weight
21:33>> going through all your joints.
21:39I would highly recommend
21:42that you wear them for about a third of
21:44the workout [music] to start. Take them
21:46off.
21:48See how you feel the next day.
21:52Do that a couple more times. Then you
21:54can increase half the workout, 2/3, so
21:57on.
21:59Slowly but surely is the way. Right. 20
22:03seconds. Keep going.
22:08[music]
22:08Absolutely love these
22:11Japanese 3x3 walking [music] workouts.
22:15So satisfying to see the step count,
22:17team.
22:19Three, [music]
22:20two, one, march.
22:23I'd love to know your step count.
22:27I have a bit of an obsession with it.
22:29And unbelievably,
22:31I forgot to check my watch.
22:33I can check it now.
22:36>> Who knows how many [music] I'd already
22:37done.
22:39>> So, I'd love to hear if anyone's
22:40tracking.
22:45>> Okay,
22:47arms are pumping.
22:51You're going to get [music] a drink
22:52whenever you need.
22:55You can just join back in, preferably
22:57through a moderate [music] interval.
22:59Be easier for you to digest it down as
23:02well. not breathing so [music] heavily.
23:05So, we're going to imagine we're on the
23:07pet deck machine. I'm going to show you
23:10forward
23:12squeezing into the chest, but you're
23:14going to add a little pulse. Look, a
23:16little pulse. Come with me. Squeeze.
23:19Open. Squeeze.
23:22Always think about the point of the
23:25exercise.
23:29Working the chest. So, squeeze into the
23:31chest. Here you go. Keep going. More
23:34pulse there.
23:38Wow.
23:43Nice.
23:51Lift your chest.
23:54Upper arms are parallel with the floor.
23:58Good. Squeeze.
24:04>> [music]
24:06>> Keep going.
24:14Take four more.
24:17All transition together to the back.
24:20Nice.
24:22Stay wide. Look open. Palms to the
24:25floor. Reach forward. I squeeze back.
24:28Reach.
24:30I add a little pulse.
24:32Reach.
24:34Squeezing
24:36shoulder blades [music] together.
24:37Squeeze. Reach.
24:52>> Can you feel that? I can feel that
24:55shoulders as well where our arms are
24:56lifted.
24:59Three minutes.
25:03>> Keep going.
25:06[snorts]
25:08>> Squeeze. One more march. Right, left.
25:12Pump your arms. 10 seconds and then
25:15we're in to our fourth fast interval.
25:21Two. [music] One. Off we go.
25:26Close
25:38your eyes.
25:53Compact as possible. Arms are pumping.
25:56Tummy tight.
26:06>> This workout was a requested workout.
26:11>> I will do your requests if you let me
26:14know. If it's safe, effective, and I'm
26:17qualified to do so, I will make the
26:19workout for you.
26:24Dream it up behind
26:29the
26:34[music]
26:38>> Wow.
26:40Come on team.
26:44>> We've [music] done glutes,
26:46>> triceps,
26:48chest, and back. We've got shoulders
26:50coming up [music] next.
26:55If there's any interval you don't fancy
26:57the toning moves,
26:59>> you just march
27:02>> with the arm pump.
27:10If you want,
27:18if you want.
27:21Yes.
27:24Just under a minute.
27:33doing [music] absolutely
27:38fantastic
27:41challenging.
27:53Let's keep going. Just under 30 seconds.
28:08Wow.
28:15[music]
28:21>> Two one. March.
28:30moderate. [music]
28:32>> 3 minutes.
28:35>> Little bit of shoulders.
28:38>> Just twist slightly so you're facing the
28:40left corner of your room. Your right leg
28:42is forward. Keep marching.
28:45[music and singing]
28:48>> Going to make a fist. Thumb on top
28:52in front. Up. If you can't go up, just
28:56keep going in front. Come with me. So,
28:59we're all punching in front. Up.
29:12[music]
29:13>> Excellent. Keep going with these.
29:263.
29:29Now [music] face me and let's just right
29:33left punch.
29:36[music] Good.
29:39Nice tight fist. Now can you punch a
29:42little bit higher than your chin? So to
29:44your forehead.
29:48More on the shoulders there. Notice that
29:50difference
29:51if I come down [music] to my chin. Yeah,
29:56still a little bit. If I go up and
29:58squeeze into the front of your shoulder.
30:00Well done.
30:04Keep going, please. Remember, you can
30:06take a drink whenever you want.
30:09>> Best to do it [music] in these moderate
30:10intervals.
30:12Perfect. Eight. Seven.
30:17Four. Three. Just keep your hands by
30:20your face and march. Twist to the right
30:23corner. Left leg forward. I punch out
30:26and up. Or I just punch out. Let's go.
30:39>> Nice.
30:41Back hand is up
30:43>> by my ear.
30:53>> Maybe there we have eight.
30:56Seven.
31:01>> Four more.
31:06Two.
31:08One. Well done. Just march right, left.
31:1110 seconds. You are in to your fifth
31:17fast interval, which is going to take
31:18you to halfway for the fast intervals.
31:21Two. One.
31:25Let's
31:27step it up. Now
31:32>> wow.
31:42also really love to know
31:46>> what do you love about online workouts.
32:01Is it location that you don't live near
32:04a gym or a community class
32:12>> or other time
32:22>> worry
32:28I'd like to know.
32:31>> Keep going.
32:51anothers.
32:56Want to take you for a ride and make you
32:58see the other side and show you how it
33:01feels.
33:05>> Just over a minute, team. [music] If
33:07you're splitting this workout in two, I
33:09would recommend that you do the next
33:12moderate
33:14section,
33:16which is core focus. You can get a bit
33:18of core in.
33:23Give you 10 intervals.
33:26Have a little march on the spot to cool
33:27down. And then you can come back
33:28tomorrow, do your warm up, and pick it
33:31up from fast interval six.
33:47Come on team.
33:52>> If you're staying with me for the whole
33:54hour, we are deep in the workout. We got
33:57to dig in here. Heart is pumping.
34:00Endorphins are flowing.
34:07If you've made a promise to yourself to
34:08do the whole thing, keep going. I'm
34:12going to stay with you less than 10
34:13seconds. We'll do it together.
34:19As many breaks as you need. Two, one,
34:22march.
34:25[music]
34:26Wow.
34:29Three minute recovery. You grab a drink
34:32if you need a little core [music] focus.
34:36I enjoy this one very much. I clasp my
34:40hands together.
34:42Extend in front. [music] Imagine a
34:44figure of eight, but it's fallen over.
34:47And I'm going to just give it a [music]
34:49little stroke. Try and wake it up.
34:54It's tired after the workout. Join in.
34:57So, long arms,
34:59>> drawing a figure of eight. You'll notice
35:03that means you got to make a slight
35:05twist through your midsection.
35:09Working the obliques. Twist. Twist.
35:12There you go. Keep going. Twist.
35:21Well done.
35:23>> Can you feel your tummy? sides of your
35:26tummy as you twist. Take it as far as
35:29you can.
35:35There's any reason why you shouldn't
35:37twist.
35:38History of back issues and you've been
35:41told not to overly twist, just shorten
35:43[music] the range. It's a smaller figure
35:45of eight.
35:50Excellent.
35:53Now I'm just going to add in a knee lift
35:57>> if you can and the balance is there.
35:59Otherwise, keep with your stepping.
36:02Join me. Squeeze the knee up. Now, can
36:06you twist over the lifted knee?
36:11There we go.
36:13The figure of eight [music]
36:15is extending.
36:22It's spaghettifying.
36:26Keep going. Twist. Just under a minute.
36:32Now, my favorite one. You keep going,
36:35[music]
36:36but can you do a little double circle
36:39and a double knee lift? So, I just tap
36:42my toes down.
36:49>> Nice.
36:51>> There you go.
36:55>> Wow.
36:59>> We're nearly there, team.
37:05>> 15 seconds and then we're into interval
37:08six. If you're logging off, I shall see
37:10you.
37:11Next time.
37:13>> Here we go. Last one. March. Right,
37:16left. 5 seconds. Get ready. Three,
37:20[music]
37:21two, one. Speed it up.
37:29>> Fast interval.
37:35>> Six.
37:39Wow.
37:43Okay,
37:44>> we are
37:46>> well over halfway
37:48including the warm up.
38:06and you are doing what you can.
38:09If you need to slow it down, that's
38:11absolutely fine. [music] Slow it down
38:13for 10, 15, 20 seconds. You can join
38:16back in.
38:17Make it work for you.
38:262 minutes
38:28left.
38:34Oh, wow.
38:38[music]
38:51Halfway.
38:54[music]
39:10can never be enough.
39:22It's final minute. Up next is biceps.
39:31[music]
39:42Definitely feeling warm.
39:45>> This is a winter warmer as
39:48>> we enter winter here in the UK. It's a
39:50winter warmer workout.
40:00>> Not feeling cold anymore.
40:0515 seconds.
40:14Here we go team. [music]
40:18And in four, 3, two, one. March. Right,
40:24left.
40:26Amazing. [music]
40:28Only four more fast intervals to go.
40:31[music]
40:36>> [music]
40:37>> Just keep marching. I'm going to show
40:38you this. It is a twisting curl.
40:42I start with my arms by my side. So, my
40:45arms naturally hang down. My palms
40:48[music]
40:49face the outside of my thighs.
40:52We'll make a fist now. One arm at a
40:54time. [music]
40:56As I curl my arm up, I keep my palm
40:58facing across my body till I get to
41:01about 90 degrees and then I twist it
41:04[music] so the palm faces my shoulder
41:06and then I just reverse that on the way
41:08[music] down.
41:10Come with me. Right arm twist down,
41:14left, twist down, [music] right?
41:17Okay.
41:19On the triceps, we spoke about keeping
41:21the upper arm as still as we can [music]
41:24and we want to do that here.
41:27So, the movement is from the elbow
41:30and down. Now, really squeeze
41:35into your bicep. Squeeze. Release.
41:38Squeeze. Nice.
41:42Good. Now, can we scissor the arms as
41:45one comes down, one comes up?
41:48You do.
41:51>> There you go. Squeeze.
41:55>> Perfect.
41:59>> Keep going. Squeeze. Really squeeze.
42:02Don't rush.
42:05>> We're going to stay with this.
42:08>> We are. Just want you to squeeze. Really
42:11get that connection. Squeeze.
42:15Keep going. One minute.
42:26>> [music]
42:29>> should be getting your breath back.
42:32>> Getting ready for interval seven.
42:41>> Keep going.
42:4930 seconds.
43:00>> Feeling [music] this now. Keep
43:02squeezing.
43:06>> Eight. Seven. Six.
43:10And four. Three.
43:13>> Just the march. [music] Pump the arms.
43:15There you go. Are you ready?
43:20>> Two. One. Here we go.
43:24[music]
43:263 minutes.
43:36So, as we're past that halfway mark,
43:412/3 in, [music]
43:44this is where we can start to feel a bit
43:45tired, lose our focus, lose our form.
43:49So, let's have [music] a recap. Arms are
43:51pumping,
43:55reaching up to the chin,
43:58that little [music] squeeze of the
44:00tummy, just about 20 to 30%.
44:03Don't squeeze as hard as you can. won't
44:05be able to breathe properly. So, just a
44:07little squeeze.
44:10Arms are close. They're not out here.
44:13Keep them close.
44:16>> Shoulders are down.
44:23>> Fast as you can.
44:26>> 2 minutes.
44:33Nothing.
44:34>> Ow. Ow.
44:50>> [music]
44:51>> I will show you a brand new
45:12interval.
45:14Going to stay with walking. Just going
45:16to make some nice shapes on the floor.
45:26Great chance to grab a drink [music]
45:27this next interval.
45:32Still got abs to go.
45:40Keep that intensity up, team. So, it's
45:42low impact,
45:43high intensity here.
45:46>> [panting]
45:52>> 30 seconds.
46:14You are doing so amazing.
46:19And in two, one, march.
46:27>> Lift your chest. [music]
46:30You've only got three more
46:33>> fast intervals to go.
46:40>> I call this segment lines.
46:44Now, if you've got the space, you
46:45[music] can absolutely use it or you can
46:47make your lines
46:49short lines. All you're going to do,
46:51like the warmup, is walk to me. Let's
46:53walk. We'll walk for eight [music] count
46:54out. Two, three, four.
46:58Tiny steps. We're just going to walk
47:01back.
47:03Nice. It's a little bit of movement off
47:05the spot. Four. Three. Let's do that
47:08again. So, straight to your device.
47:18Back
47:23now. Right corner. Just walk to the
47:26right corner. Seven. Six
47:30lines.
47:33Let's walk back.
47:36Something else to look at.
47:41Okay, left corner.
47:46Keep going.
47:50Walk back.
47:57and to me. Straight to me.
48:05There you go. Walk back. Eight. Seven.
48:14Right corner.
48:21>> Just the chest lifting. Arms are gently
48:24pumping.
48:27Heart rate's coming down
48:31>> left corner.
48:37>> Nice
48:39>> and back.
48:44>> And for the last time, come to me. We
48:47are getting ready
48:50>> for fast interval [music] eight.
48:53Unbelievably.
48:55Take it back.
49:01>> Okay, 20 seconds to go. So, just march
49:03on the spot.
49:07>> Set ourselves up.
49:11>> We can do this.
49:13We're going in 8 seconds.
49:19>> Are you ready, team? Four, three, two,
49:24off we go.
49:26Fast as you can on the spot.
49:33Pump the arms.
49:48Let me know if you'd like a Japanese 3x3
49:50[music]
49:51walking that was all walking.
49:56No other movements added in,
49:59purely walking.
50:07You have
50:11three other Japanese [crying] walking
50:13workouts, four other Japanese workouts.
50:18five other Japanese workouts which
50:21includes a seated Japanese workout team.
50:24It's hard to think. See, um, it's hard
50:26to think. We're focusing on the
50:27exercise.
50:29You can [music] find those in my walking
50:31workouts playlist anyway. We can all go
50:34and have a look and see how many there
50:35actually are.
50:38>> It's It's five, including the seated.
50:43>> Shortly to be six with this one.
50:46Get emotional.
50:50Get confused.
50:54Let's get physused.
51:08>> Lots to choose from.
51:10>> We've got one with a core focus
51:13seated workout.
51:16one with an arm focus.
51:21One minute.
51:24Oh, wow.
51:29Next moderate interval.
51:35It's got an ab focus to it. 45 seconds.
51:55Final 30.
52:01Wow. 20 seconds.
52:1210 seconds team.
52:18Goodness me.
52:20Two, one, march.
52:36Pump the arms.
52:39Feeling it
52:42so good.
52:49Abs.
52:51Fold your arms one on top of the other.
52:53Hands chest height. Keep stepping.
52:56Twist. Move through center. Twist. Move
52:59through center. [music] Join me.
53:05Well done. Please keep going.
53:15Take your head with you. If that makes
53:18you feel dizzy, leave your head looking
53:20[music] at me.
53:24Just take your arms. You choose.
53:31Good.
53:36>> Four. Three. Two. Just march.
53:41Take your hands up. Make a fist.
53:45Forearms are in front of your face. Lift
53:49right, left.
53:51There you go. Now you can leave it here
53:54or you can start to curl down. So, it's
53:57a standing crunch. Won't necessarily be
54:01great for everyone. And you can slow it
54:03down. So, look, [music] you don't have
54:05to crunch, but if you can
54:11curl, push the back of your ribs into
54:15the back of your top.
54:17Make a little C-shape. Well done.
54:21And you can do this slow, team. You
54:23don't have to go at this speed.
54:27I really want you to squeeze into your
54:28tummy, making that [music] C-shape. Well
54:31done.
54:33>> Please carry on.
54:44>> Taking my elbows either side of that
54:46lifting knee.
54:58Four. Three.
55:00>> Please just march. You've got 20
55:02seconds. [music] Now, team, I'm on my
55:03own.
55:08The track is only an hour. So, I'm going
55:10to just step over here [music] and just
55:12wind it back. So, bear with me. So, we
55:15There we go.
55:20And in two, one, off we go. Fast walking
55:25interval.
55:29Penultimate
55:31fast walking interval team. We're in it.
55:333 minutes.
55:48Burning. Reset
55:55the music. We've reset our minds.
55:58We know there's only one more to go.
56:02[snorts]
56:04We are very nearly there.
56:24burning.
56:30Forgiveness me.
56:36[music]
56:37>> We'll all know this tune.
56:43>> Thinking about driving those elbows to
56:44the back of the room. Let's keep our
56:47focus here. We've got 90 seconds.
57:16Please make sure if you haven't had a
57:18drink [music] throughout the workout,
57:20you have one when it finishes like me.
57:34do not want you [music] to move through
57:35the rest of your day or into your sleep
57:37dehydrated.
57:48Gosh.
57:49[music] One, two, three, four, 30
57:52seconds, team.
57:54We have only got one more
57:58fastpaced interval to go.
58:04And we have done it.
58:0815 seconds. One, two, three, four.
58:15Wow.
58:19And in two, one, [music] march.
58:36Do a little bit of balance,
58:38>> balance and core work.
58:41For the vast majority of these moderate
58:44intervals, we've kept the steps up.
58:49[music]
58:51>> Just for this one,
58:54a little [music] bit of balance work,
58:56I'm going to show you. I stand on my
58:58left leg, point my [music] right toe,
59:01draw a circle, come in. Other leg. I'll
59:05show you once more. Point my toe, draw a
59:09big circle. Come in. And as you draw
59:12[music] the circle, really squeeze into
59:13your glute. Come with me. Point. Draw
59:17in. Other leg. Point. Draw in. Other
59:22leg. Point. Draw in. Other leg. Nice.
59:28There you go. In other leg. Keep going.
59:35>> Point to round in. Nice point.
59:42>> You got a little bit of glute hip
59:44mobility and balance.
59:48Taking the weight on that one leg
59:53draw. Now, if you're thinking, I'm just
59:55interested in the steps, just keep
59:58marching, [music] then you don't have to
59:59do this with me. It's totally up to you.
1:00:04>> Point. Draw in.
1:00:09You could actually slide your toe, glide
1:00:12it over your mat or your carpet. I can't
1:00:15cuz it sticks [music] to my mat. So, if
1:00:17you can give me a lovely glide, nice
1:00:21round. [music]
1:00:26Good. [music]
1:00:30Also a nice one, as I said, for hip
1:00:32mobility. It's lovely for a joint. There
1:00:36we go. point round.
1:00:40[music]
1:00:40>> Now, this is a nice one to get us ready
1:00:43team for that last
1:00:48interval [music] that is coming up in 30
1:00:51seconds. It is the final one in
1:00:58one more circle on each side.
1:01:00>> [music]
1:01:00>> So, right circle in now. Left, left
1:01:06circle in. [music]
1:01:08March. Right, left. Okay, 12 seconds.
1:01:13So, that was a nice break there.
1:01:16One [music] final push. 5 seconds.
1:01:20>> Two. One.
1:01:23Off we go.
1:01:27Amazing,
1:01:32amazing job. If you've come back and
1:01:34you've split this workout into two, also
1:01:36an amazing job. Absolutely fine to do
1:01:39that. The traditional Japanese walking
1:01:423x3 is a 30inut workout team. That is
1:01:47what you need
1:01:49to get the results.
1:01:51But I have been asked so many times for
1:01:54an hour version. So, here it is. There's
1:01:57nothing wrong with doing an hour.
1:02:02It's not at all going to mean you don't
1:02:04get results. Not at all. What they're
1:02:06saying is 30 minutes is all you need. If
1:02:10you can do more, that's fantastic.
1:02:15This is an extended version.
1:02:18>> You have got two minutes to go.
1:02:27And you have got one more moderate
1:02:29interval which we will use as the cool
1:02:30down. We will march on the spot
1:02:34>> for about 90 [music] seconds and we'll
1:02:36do a couple of stretches
1:02:39>> and you are done.
1:02:51And I don't want to let it go.
1:03:05>> Absolutely feeling this now.
1:03:08>> Just over a minute.
1:03:14>> Can you give me one final push for this
1:03:16last minute?
1:03:18>> Pump the arms. Squeeze the tummy. 60
1:03:22seconds. Let's go. Fast as you can
1:03:29tonight.
1:03:32Set me free tonight.
1:03:48Hold on.
1:03:5030 seconds.
1:04:04Stay with it.
1:04:0715. [music]
1:04:20Three, two, one. March. Right, left.
1:04:27>> You haven't got to pump the arms.
1:04:30>> Just let them swing.
1:04:38>> Amazing job.
1:04:40Stay with me for the last three minutes.
1:04:43Let's cool down. Do let me know [music]
1:04:44how you feel in the comments.
1:04:46[singing]
1:04:54>> So good.
1:05:01>> I'm here to help you out,
1:05:07>> to help you feel the best you can feel,
1:05:09to help improve your fitness.
1:05:13love creating content, creating workouts
1:05:17for you all.
1:05:19[music]
1:05:19>> Really, really enjoy fitness and enjoy
1:05:22bringing it to you all. So, thank you so
1:05:24much for joining me.
1:05:27>> Just relax while you march. Relax the
1:05:30shoulders. Have a little roll.
1:05:40Well done. Four, [music] three, two,
1:05:44one. Take your right leg, step it back.
1:05:47Nice [music] big step. Push the heel to
1:05:50the floor and lean on that front leg
1:05:53just above the knees. [music] Have a
1:05:55nice calf stretch.
1:06:00And if you can't feel that, use a wall
1:06:03or a nice stable object as an anchor
1:06:06point. Have a little push into it.
1:06:07That'll increase your stretch.
1:06:11Goodness me.
1:06:14Four. Three.
1:06:17Just change legs. Step up. Right leg.
1:06:20Step back left. Oh wow.
1:06:33Holding it here just for eight. Seven.
1:06:41>> Step up. Face me. Just take your feet
1:06:46shoulder width. Well done. Now bring
1:06:49your arms in front round through your
1:06:51back. And then open up your chest and
1:06:54extend your arms. So forward
1:06:57open.
1:06:59Little bit of mobilization for the back.
1:07:02There you go. 20 seconds
1:07:04and open. Keep going. Reach forward.
1:07:07Nice and open.
1:07:11Forward.
1:07:13Open. Two more. Please.
1:07:17Open. One more.
1:07:21Open. Inhale. Arms up. Exhale. Arms
1:07:25swing down. Shake your legs. [music]
1:07:28Team, thank you so much for joining me
1:07:29for this hourong special edition
1:07:31Japanese 3x3 walking workout. I do hope
1:07:35you enjoyed it. [music] If you like the
1:07:36video, do please press like. If you'd
1:07:39like to see more content, do please
1:07:40subscribe. And of course, everything I
1:07:42said [music] in the video, I'd love to
1:07:44hear from you in the comments. So, do
1:07:46drop me a comment. I do read every one
1:07:49and I'll always heart it and I will
1:07:51reply to as many as I can. team. Have a
1:07:53great rest of the day and I'll see you
1:07:54all soon. Take care.

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