30-Minute Power Walking Workout | Tanner Courtad

Warmup (00:10)

• Walking (base)
• Side Steps
• Low Kicks
• Knee Lifts

Main Workout Phase 1 (03:01)

• Walking (base)
• Side Steps
• Side Steps with Arm Movements
• Higher Kicks with Opposite Arm Reach
• Double Side Steps with Arm Movements
• Knee Lifts
• Forward 2, Backward 2 Steps (with optional claps)

Boxing Sequence (07:17)

• Walking (base)
• Mini-Squats
• Mini-Squats with Punches
• Squash-the-Bug Punches
• Uppercuts

Main Workout Phase 2 (09:58)

• Walking (base)
• Forward 2, Backward 2 Steps (with optional claps)
• Kicks with Opposite Arm Reach
• Power Kicks with Arm Push
• Side Steps
• Mini-Squats
• Heel-to-Glute Kickbacks with Arm Pulls
• Tap Outs (lateral taps)
• Tricep Extensions with Tap Outs
• Kicks with Opposite Arm Reach (repeated)
• Power Kicks with Arm Push (repeated)
• Combo: 2 Kicks + 2 Knee Lifts
• Standing Crunch (Twist for Obliques)
• Kicks with Arm Push (again)
• Boxer Shuffle
• Deep Breathing / Recovery Walk

Main Workout Phase 3 (16:45)

• Walking (base)
• Forward 4, Backward 4 Steps
• Side Steps (Single, Double) with Arm Movements
• Skaters (cross-foot with reach and twist)
• Boxer Shuffle with Punches (both sides)

Main Workout Phase 4 (19:01)

• Walking (base)
• Tap Outs with Tricep Extensions
• Tap Backs
• Standing Crunches (slow, elbows drive past knees)
• Standing Side Crunches (Twist for Obliques)
• Mini Squat with Push-Off
• Mini Squat + Reach Push (added twist)
• Forward 2, Backward 2 Steps with Punches
• Tap Outs with Push
• Tap Backs with Punches
• Side Steps
• Final Small Kicks
• Final Knee Lifts

Cool Down & Stretch Sequence (in order) (26:46)

• Low-Intensity Walking Steps
• Deep Breathing Exercises (inhale, hold, exhale rhythm)
• Shoulder Stretch
• Standing Lunge Stretch
• Side Body Stretch
• Floor Sweep to Standing Reach
• Standing Hamstring Stretch