0:00 Warm-up: Walk at a moderate pace (about 6.0-6.5 kph).

5:00 Shuffle: Turn to left and walk sideways, like you’re shuffling, hands on hips (about 4.0-4.5 kph).

7:00 Walk briskly (normal form, about 5.5-6.0 kph)

9:00 Shuffle, facing right side.

11:00 Walk briskly.

13:00 Shuffle, facing left side.

15:00 Walk briskly.

17:00 Shuffle, facing right side.

19:00 Walk briskly.

21:00 Walk backward (reduce speed as much as necessary and slowly increase it as you acclimate).

23:00 Walk briskly.

25:00 Cool-down: Walk at a moderate pace (about 4.5-5.0 kph).

30:00 Finished.