– It's October, and I've got
a sweaty cardio walk for us. No equipment needed, so let's go. (cheerful music) All right, Killer Bs, let's go ahead and get
movin' and groovin', and that means that we're getting started with some arms circles with high knees. I love it when that
first one is off balance, how 'bout you? You guys, welcome to the workout. I'm Pahla B, I'm your best
middle-aged fitness friend, and around here, we are all about making peace
with your menopausal body by finding a healthy weight and moving in ways that
feel like self love. You guys, even when I'm
a little bit off balance, cardio always feels like self love.
You, I mean, okay. If you're brand new, hi, welcome. Sometimes I sing, I definitely talk a lot,
and I love me some cardio. I also love me some strength. I don't know why I still
sing when we're doing cardio. Sometimes I sing when
we're doing strength too. Sometimes, sometimes I just sing. I mean, if you're in the car with me, we are definitely singing, just FYI. You guys, today is gonna be so much fun. I have a stepstool workout
planned for us today. Go ahead and do some arm
crossers with booty kickers. A stepstool is like a ladder workout, but it's like the kinder, gentler version of a ladder workout, and if you don't know what a
ladder workout is, don't worry, I'm gonna explain it.
On a ladder, we would normally, like, start off kind of easy and then build by adding one more exercise every single round. I used to, a long, long time ago, I used to do ladder workouts all the time, because they're brutal, oh my gosh. They're really hard,
because you start off easy, and then it just gets harder and harder and harder and harder and harder, and so, several years ago, when, you know, when this happened, when I turned 50, and life came to me in a different way than it did for many,
many years before that, I decided that there must
be a kinder, gentler way to do this kind of work, and step stools is the
kinder, gentler way.
Now, don't worry, it
still starts off easy, which is my favorite
thing about step stools. Let's go ahead and do
some welcome to my homes, because welcome to my home. During a step stool, what we will do, we will start off with one
exercise and then we will rest. Yeah, I know, and then,
we'll do two exercises, and then we will rest, and then we will do three
exercises, and then we will rest, and that's when we're gonna
be done with that step stool. And then, we're gonna start
with one exercise again. Do not let the amount of rest
in this workout fool you. Like just don't, it's not,
it's not easy, it never is.
And you can always control the amount of intensity in any workout. This one is easier to moderate. It's easier to make it
easy, but you could, I mean, you could do
whatever works for you. My friends, moderation is
the key to losing weight. It is the key to being fit
and healthy at this age. It is the key to basically
everything good in life. I mean, really, if we're going to go ahead and expand that out, let's go ahead and get started on walking (timer beeps) before I get too philosophical.
The thing about moderation, it's always up to you to
figure out what is moderate. Today's moderate might actually be really different
from tomorrow's moderate or yesterday's moderate
or last week's moderate, or for me, five years ago moderate. Five years ago moderate was
not this, let me tell you. (timer beeps) But now this feels amazing. Okay, so we're resting. I usually do tappers. I call these Robert Palmers 'cause like the girls from
"Addicted to Love", you know? (laughs) I just tap a little
bit because this is what I do. When it beeps again, we're walking again and we're adding something
I call bug slappers, which is an exercise
where we're starting off (timer beeps) like in the letter T. Let's go ahead and do some walking. We're starting off like in the
letter T with your arms out and your feet together. As you step one foot out, you're going to reach
your opposite hand down as though you're going to
slap a bug off of your ankle. Now, do you need to
actually slap your ankle? No, please don't.
There's really no reason for that. It's just a silly thing
that I like to call it. (timer beeps) But that whole stepping out thing is what actually makes this work or this exercise a little bit challenging. Really changing your center of balance, taking that step out, leaning down, having your hands out. Oh yes. Look at that. Our heart rate came up like it does. When it beeps again, we're
going to get 20 seconds of rest. (timer beeps) Did I tell you how long
the intervals were? I don't think I did. Oh, I'm not walking. I'm resting. Okay. When it beeps again,
though, we're going to walk. We're going to do bugs slappers and then we're going to go kick jacks. Now you probably already kind of feel how, when we add another exercise, oh yeah, we've literally doubled our exercise by adding the second one. Now this time, we're not really triple- (timer beeps) Well, we're tripling the first thing. We're going to walk, we're
going to do bug slappers, and we're going to do kick jacks, and that interval you'll notice starts to get a little bit more difficult.
This is how we figure
out at any point in time, how to moderate our workouts. We pay attention to what it feels like. When it beeps, we're
doing those bug slappers. (timer beeps) We're going to have our
hands out to the side. We're going to step out. Woo doggies. Here we go. This is some fun stuff. When it beeps again, we're
going to do those kick jacks. Kick jacks are exactly
what they sound like. Your hands are going to
be doing jumping jacks, but there's no jumping today. No transitions to the ground. Your feet are going to just be kicking whichever direction you'd like. I usually like to kick forward because that's easiest for me (timer beeps)
and my uncoordinated brain.
Now here's what I did. I made sure that the third exercise in every step stool, a
little bit more challenging. This is how you can figure
out what's moderate for you. When it beeps again, we're
getting 20 seconds of rest and then we're moving on
to our next step stool. Lots of fun exercises (timer beeps)
planned for us today. The thing I love about
step stools, honestly, is that because we get rest,
I can, as a girl who likes to push the envelope and
not always go moderate- When it beeps again, by the way, we're doing those swinging tappers, which is literally this with our feet, except we're adding our hands in and they're swinging from side to side.
(timer beeps) So here we go, tapping and
swinging, tapping and swinging. I still like to do that
little bit of a push, but not really push. This is the thing about a step stool. You can keep it moderate, like overall, but still for 20 seconds, give it a little bit of a something. Give it a little bit of a (timer beeps) not a push. Again, it's not really a push. Here's 10 or 20 seconds of rest. But give it a little bit of oomph so that you feel like, ah man. Yeah, I really got sweaty. I really did good today, but you're also taking
plenty of rest (laughs). It's like the perfect mix
of resting and moderation and feeling like I'm,
you know, young (laughs). (timer beeps) Here we go with those
low swinging tappers. I have to be honest. I do actually still feel very
young, like 99% of the time. I don't really think
about my age very often. Sometimes I look in the
mirror and I'm like, oh my gosh, I'm 51? Like, what happened? When it beeps, we're
doing front punch kicks.
(timer beeps) It's exactly what it sounds like. We're doing a front punch with a kick. It's a front punch with the
opposite hand if you can. If you got started kicking
and punching on the same side, it does not matter. It really doesn't. I like to go opposite just so that I can really kind of
work my core a little bit.
When in doubt, I like to get
in a little bit more core work. So having your core pulled in and moving across your body like this, (timer beeps) it's really good for your
brain-body connection as well. Here's 20 seconds of rest. I like to think about where
my body is in space and time, even though I'm not super
coordinated with that. When it beeps again, this is
our, the top of the step stool. We're doing low swinging tappers, we're doing the front
punch kicks, which I mean, (timer beeps) you have no idea how much I wanted to call them fruit punch kicks because that's what comes
out of my mouth much easier than front punch.
But this time we're also
adding rainbow jacks. That's where your hands are going to go up over your head like a rainbow and one knee comes out
to one side at a time. First up though, of course, when it beeps, we're doing those fruit punch kicks, really thinking about
having your core pulled in, (timer beeps) about moving at a pace
that feels good for you, not worrying if it takes
two or three seconds to transition between the exercises, because that's what it takes me. It's totally okay. My friends, my friends, if
you are having fun and moving, you are doing this workout right and, really specifically, if
you're not getting injured, you are doing this workout exactly right. (timer beeps) Here comes rainbow jacks, hands going up overhead. Woo, really swinging,
really getting it rocking. A little push? Maybe not. Maybe whatever works for you. What feels moderate for you? Same pace as me, slower than me, faster than me, different than me? Maybe don't like this exercise.
Totally okay. We're only doing this
one for one interval. (timer beeps) And here's 20 seconds of rest. I only came back to walking. Oh, that's funny. I like to, I like to walk in between. It's interesting to me now that I do more endurance-type workouts than like HIIT workouts. For a long time I did
nothing but HIIT workouts. I have a hard time thinking about resting, except that it feels nice. (timer beeps) Here we go we with can-cans. It's a knee and a kick and a knee and a kick on the other side, getting a little bit of rocking here. We're halfway into the workout, almost halfway into the workout. We can figure out what feels good. What feels good to you? Is it can-cans? (laughs) Is it not can-cans? (timer beeps) Here's 20 seconds of rest.
Is it the Robert Palmers? I think this feels good to everybody. This reminds me so much of
just like rocking a baby when we had young babies at home. So this is like my favorite
motion of all time. When it beeps again, we're
adding a second exercise. We're doing can-cans,
the knee and the kick, and we're also doing walking stars. (timer beeps) You probably, if you have
not been around here before, you probably know walking stars as like a box step or a V step. It's a very, I'm gonna
call it a simple exercise. I think if you've ever done
like step aerobics or anything, you know exactly what a box step is.
I tell you what, it is the hardest thing
in the world for me, I had to give it another name for my brain (timer beeps) to be able to understand it. So it step forward and then step back, hands go up, hands come down. We're picking an apple. We're putting it in our pocket. I like to change leader leg every time. That maybe is why it's more
difficult for me personally, because I do make it harder on myself.
That's, gosh, that's the story of my life right there, isn't it? (laughs)
(timer beeps) Here's 20 seconds of rest. Oh my gosh, you guys, I
was not born coordinated and I have not developed a
very much of it in my lifetime. And yet, somehow I still try and make things harder
on myself than necessary. When it beeps again, we're
doing the whole step stool. We're doing can-cans, we're
doing the walking stars, and then to continue our celestial theme- (timer beeps) Here we go with can-cans. Even though can-cans
aren't really celestial, we're doing star bursts. Star burst is where it's not even a squat.
Don't worry. We don't have to get all the way down into like a full-on squat. It's got a little crouch,
like a little, a little ugh where we put our butt back behind us and then we burst out of it with one foot and both hands going up and out. (timer beeps) We're of course doing walking stars first. Walking stars. Here we go. Picking an apple, put it in your pocket. So the starburst, honestly, it's a lot like this in terms of one foot, but we're going to do both hands.
So it's just like a little
tiny bit of a squat. We get little and then we get big. As we get big- (timer beeps) So we get little, we get big. As we get big, one foot
comes out to the side. Pew! We're bursting out of it. You can feel, having
both hands up at a time, very different from one hand at a time. This is that burst of intensity. When it beeps again, woo, (timer beeps) we're going to get 20 seconds of rest. Okay. Okay. Okay. You see how this is going now. Starting to feel like
there's some intensity there, but it's still moderate overall. Again, pretty much my
favorite thing in the world.
You guys, when it beeps again- I'm gonna scoot over
just a little tiny bit. We're doing something
like I call push push. Sometimes, if you've
been around here before, you've seen this as a push push crunch (timer beeps) and you're welcome to
do that if you like to. I like to just do push and push sometimes. This is a little bit kinder
and gentler (laughs). That is my theme today, being kinder and gentler on ourselves. You guys, there is no downside. I tell you what. I'll tell you lots of what's, but I'm going to tell
you this particular what. (timer beeps) I spent my life- Here's 20 seconds of rest. I have spent most of my life
trying to be hard on myself and see if that gets me
results and it doesn't. You cannot be angry at
yourself to your goal. Being loving to yourself is the answer to pretty much all of life's questions. When it beeps again,
(timer beeps) we're doing push push. Here we go. Push and push, push and push. We're pairing this with
booty kicker jacks.
Your hands are going to
be doing jumping jacks, even though we're not jumping today. Your lower body is going
to be doing booty kickers. Or, if this one's a difficult for you, like it was for me when I first
started doing this exercise, your lower body is doing
whatever it wants to do. (timer beeps) My friends, I love the fact that there is no magic to any
one exercise any one time. If I ever, I mean this
literally, ever do an exercise that you just don't like,
can't do, can't get, drives you crazy, don't
want to ever see again for the rest of your
life, do something else. Like for real.
(timer beeps) Here's 20 seconds of rest. There's nothing about any one thing that we do that gets you
someplace unless it's self love. (laughs) But it's been consistent over time. And really even with self love, it's being consistent over
time with your loving self that gets you everywhere you want to go.
(timer beeps) Here we go with push push.
This time we're doing the whole stepstool. We're adding on something I
call overhead to high knees which is just about the
simplest exercise ever which is why I gave that to myself this far into the workout. When it beeps, though, we're doing those booty kicker jacks, doing jumping jacks with our hands, doing booty kickers
with our booty (laughs). (timer beeps) Not really with your booty, although really you are getting your booty involved in there, standing on one foot at a time, got your core pulled in nice and tight. That's balance work, my friend. That means your booty is doing some work. Overhead high knees is
exactly what it sounds like. We're going to put both hands up overhead. We're going to bring both hands down to one high knee at a time. You can go as fast
(timer beeps) or as slow as you'd like to. You can think about it between
since kicking backwards and now bringing up one high knee in front of you feels a
little bit coordinaty, but that's what we do around here. We challenge ourselves
just the right amount.
Not too much, not too little. And it feels good. When it beeps again, (timer beeps) we've got 20 seconds of rest. My friends, you know, it's coming up next. We're starting a new step stool. We're going to do punch down tap outs. And it's, I mean, it
is what it sounds like, except that I'm not sure if
that's what it sounds like, because we're going to punch down. While we punch down, we're
tapping out with that same foot, but out to the side. (timer beeps) So we're punching down right in the middle and then we're tapping out. I get a little bit of
a bounce on this one.
If you don't want to, don't. Totally okay. You can always, always, I feel like I've said it several times, but I'm going to tell you again, you can always do exercises
in whatever way works for you. You want to jump on this
one, please feel free. (timer beeps) I mean, if you've got
downstairs neighbors, you might consider not jumping, but if you want to jump, like to jump, like to do squats, like to do lunges, like to do whatever, help yourself. This workout is perfect for me and that's why I'm doing it this way. When it beeps again, we're
doing those punch down tap outs and we're adding wide open side kicks (timer beeps) which means that we're
going to have our hands just about chest level with our
elbows at shoulder level. That's what gets tricky on that one. Hands are going to open and close. While your hands are
opening out to the sides, we're going to kick one
foot out to the side.
Now I will tell you that most of the time when I'm talking about
any kind of kicking, I'm really not putting a
lot of power behind it. (timer beeps) I'm really just kind of
raising my leg out to the side. You are welcome to think about
this however you'd like to. Doing cardio, I tend
to think about pulling in my core much more so
than trying to like raise or lower my leg with a lot of
like real carefulness to it. I notice that I'm working
my inner and outer thighs. (timer beeps) I notice, here's 20 seconds of rest, that I'm trying to squeeze
from my side butt area, but I'm not being like so precise with it.
When we're doing cardio,
the real reason we do cardio is to bring your heart rate up. And as long as you are
not injuring yourself, kind of however you are moving
your body is completely okay. When it beeps again, (timer beeps)
we're doing the whole step stool. It's punch down tap outs
with wide open side kicks and then we're adding
on that double knees. And my friends, that actually
brings up kind of a good point about knowing what you're
trying to get out of a workout, how that informs the way
you actually do the workout. When we're doing cardio, the point is to move relatively quickly, (timer beeps)
relative to- Here we go with wide open side kicks. Relative to you. Meaning what works for you, what works for your heart rate, what works for your fitness level. When it beeps again,
we're doing double knees. Hands are going to go up overhead. We're going to bring both hands down to one knee two times in a row on one side and then two times in a
row on the other side.
When we're doing something (timer beeps)
more strengthy- So here we go with double knees. Woo doggies. This is our last exercise
in our last step stool. The next time it beeps, we are done. We're not quite finished. We're going to get 20 seconds of rest because my heart rate is up
nice and high at this point, exactly where I want it to be, at a nice moderate heart rate. (timer beeps) And I've got some balance
work for us as a finisher.
Going to finish us off with something so important to our work. Okay, we're doing single
sided leg twister jacks. I'm going to stand on my left leg because I'd like to
get that one over with. Your right knee is going to come up. Your foot is going to twist. (timer beeps)
I'm going to call it in while your hands come down and then you can put your
foot all the way down if you want to. I'm going to try and just tap. And then your right foot tips out. So you're touching, essentially,
your left hand to your foot and then your right hand to your foot. Core is pulled in, really
balancing on that left leg. (timer beeps) When it beeps, here we
go on the other side. Hands are still doing jumping jacks. Lower body switched where we're balancing.
Really thinking about having
that core pulled in tight. This is all there is to it. The next time it beeps, my friends, is the last time it's going to. This was just enough cardio (timer beeps) and just enough balance work. Am I right? (laughs) That was just right. The right amount of push,
(timer beeps) the right amount of rest, the right amount of singing. (laughs) Let's go ahead and do some arm circles. I know some of you would argue that no singing would be
the right amount of singing, but then again, I know
some of you would sing the whole way through and that's okay too. I love it. I love, I love that every single one of us has something that may
be slightly different from each other that's
exactly right for us.
You guys, that is the spice of life. That is how you get
everywhere you want to go, by knowing what works for you. I actually have an entire
video that's going to be here on screen in just a couple of seconds that talks about the five things that you need to do and all
five of them are really up to you to figure out how it
can help you lose weight. I also, on the other side of the screen- Let's go ahead and open
it up nice and wide. I have some more stretching for you if you would like a little
bit longer cool down. Give yourself a hug and a
pat on your sweaty back.
My friends, a little bit longer cool down, a little bit more walking, a little bit more stretching, a little bit more. Just that little bit more. It's right here for you on the screen. You guys, you guys it's October and that means I've got five
days in a row of workouts that you can repeat all month long.
(bell chimes) So before you go, make sure you subscribe and I'll see you tomorrow..