On Linda‘s Active YouTube channel she creates workouts tailored specifically for her paid subscribers and this is one of them. Someone named Kelly asked for this one. Or won a drawing to give the parameters for the workout. I’m not sure which; but either way, the finished product is available to us all for free! This is really a great little workout. It is made up of 10 minutes of cardio to warm you up followed by 5 minutes of dynamic stretching. It ends with 5 minutes of static stretching. There is nothing complicated or advanced. However, the title is a bit of a misnomer. It is not walking cardio. There is some walking but there are knee raise variations, kicks and even some moves with impact. Linda does show low impact modifications for some of those moves. It’s not intense so it is perfect for your recovery day or if you aren’t feeling well. I used it on my recovery day as a sort of warm up before doing one of Linda’s more challenging Barlates mobility/flexibility/strength workouts.
For the walking portion of the workout, each move is done for 30 seconds. There is a timer in the upper right hand corner of the screen counting down the intervals. There is another timer in the lower right hand corner of the screen counting down the workout time.
20 Min Walk & Stretch is 22:45 minutes; no designated warm up, 10 minutes of cardio, 5:30 minutes of dynamic stretching and 5:30 minutes of static stretching. During the cardio there are arm movements with every move even if it is not listed.
Cardio walk:
- March in place
- Side steps
- Hopping/heel pivoting hip twists, arms are raised to shoulder level, bend elbows in time with the your twists
- 3 side steps + one tap
- One side step + one knee raise
- Repeat #5 raising other knee
- Alternating tapping legs out to sides, alternate pushing arms out to sides with pushing arms overhead
- March in place 3x + one knee raise, alternate knee when it raises
- Tap out to side with one leg then side kick with the other leg
- Repeat #9 kicking with other leg
- Alternating cross-back/curtsy lunges, when in lunge, hold at bottom of lunge and pulse 3x
- Lower into a wide leg plie squat and pulse 3x, raise out of squat and rise onto toes reaching both arms overhead
- “Prance” in place (low jog, alternate raising heels) while alternating punching arms overhead
- Alternate wide march with narrow march
- Alternating hamstring curls, reaching arms forward then pulling elbows back
- Staying on one leg, tap foot behind you, do a knee raise, tap foot behind you then tap it forward, all of this with running man arms
- Repeat #16 on other leg
- 2 lateral steps opening arms to sides + 2 heel taps to the front (one each heel) swinging arms to the front + 2 low hops (just raising heels) pushing arms overhead
- Alternating knee raises, reaching arms to side then chopping arms down to hip as knee raises
- Jumping jacks or low jacks
Dynamic stretching:
- Stand with legs wide, side lunges side to side while sweeping arms to side and down toward floor
- Stand with legs wide, keeping legs straight, sweep arms down to one foot while hinging forward lifting heel of other foot, then raise out of forward fold reaching arms overhead and raising onto toe
- Repeat #2 on other side
- Standing figure 4, alternate sides (balance pose, crossing one ankle over other knee and lowering into a squat)
- Cross one leg behind the other and do a side bend, reaching arms over to other side, return feet to hip width apart and do arm circles then repeat side stretch on other side
- Stand in split stance, lift one leg up behind you while reaching arms overhead, place foot back on floor and shift hips back while lifting front toes off floor to stretch calf/hamstring
- Lower into kneeling lunge, shift hips backward, straightening front leg and raising toes then shift hips forward into a deep kneeling lunge
- Repeat #6 & 7 with leg positions swapped
- Stand with legs wide, sweep arms side to side while also doing alternating side leg lifts
Static stretching:
- Pull one arm across chest into a shoulder stretch
- Repeat #1 on other arm
- Eagle arms
- Clasp hands behind back and lift them
- Overhead side stretch, reaching clasped hands overhead and to one side
- Deep lunge stretch; lower into runners lunge with hands on floor; lower to kneeling lunge and place elbows on floor
- Start standing, place the heel of one foot on floor, shift hips back straightening front leg
- Stand and raise leg one leg, hold toes with opposite hand and straighten leg while balancing on the other leg
- Still balancing on one leg, bend other leg and placing foot on upper thigh, raise both arms overhead (tree pose)
- Forward fold, hands clasping opposite elbows
- Repeat #6-9 on other leg
- Wide leg forward fold
For more info on Barlates and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
