Jessica Smith Walk Strong Program

Walk STRONG 3 Previews

 

PREVIEW #1: FOUNDATIONS is one of the 20 sessions included in our all new Walk STRONG 3 program!

This gentle, slower paced 30-minute workout includes specifically sequenced neck and spinal alignment techniques, shoulder mobility exercises, deep core activation tips, preventative knee flexion and extension movements, plus assistance on how to tweak your push up, squats and lunge form for better muscular activation and less joint strain.

Meant to help you build a solid foundation of proper form and alignment principles to serve as the groundwork for the rest of your workouts, this session also serves as a great option for days when you might be feeling under the weather (such as during that time of the month or when recovering from an illness) or low on energy for a full on work out.

 

 

PREVIEW #2: METABOLIC CONDITIONING is one of the 20 sessions included in our all new Walk STRONG 3 program!

One of the more challenging workouts included in this plan, metabolic conditioning combines higher intensity, total body moves with brief recovery periods. During this efficient 30-minute session we’ll perform circuits designed to engage multiple muscle groups synergistically to build muscle and burn fat. The goal of this work out is muscular and cardiovascular strength, endurance and stamina. Since this is a more demanding (don’t worry, we still make it manageable!) routine, you’ll see it included in very specific spots during our 8 week schedule to help you perform at your best without overtaxing your system. Of course, once you’ve mastered the moves, you’ll want to amp up your weights to keep training at your performance edge throughout the plan.

No step? No problem! This routine can be done with or without a half step (follow along with Debbie who demonstrates without one). Have a full step? Great! Simply turn it lengthwise to work off of the back end of the platform.

 

 

PREVIEW #3: PILATES + YOGA is one of the 20 sessions included in our all new Walk STRONG 3 program!

Pilates and yoga make a great pair during this 30 minute, barefoot core strength and stretch session. We’ll work on improving balance, core control, posture and range of motion with this specifically sequenced routine that matches each pilates exercise with a complementary yoga pose to help evenly stretch and strengthen the body while preventing muscular and alignment imbalances. Our focus is on flexibility, strength and control during this balanced, mind/body mash up routine. All you’ll need is a mat for this routine, making it super travel friendly and easy to do anytime, anywhere you have a little bit of room to move around.

 

 

PREVIEW #4: CARDIO INTERVAL SCULPT is one of the 20 sessions included in our all new Walk STRONG 3 program!

This 30 minute, non-stop session combines cardio intervals with total body strength training for a true 2-for-1 special! Filled with dynamic sculpting moves that work multiple muscle groups at once, each circuit includes a 30 second high intensity interval finisher to keep you in the cardio zone throughout. Our focus during this work out? Power, strength and stamina. One of the more demanding routines in the program (don’t worry, we still make it manageable!), you’ll see it included in very specific spots during our 8 week schedule to help you perform at your best without overtaxing your system. And of course, once you’ve mastered the moves, you’ll want to amp up your weights to keep training at your performance edge throughout the plan.

 

 

PREVIEW #5: TOTAL BODY is one of the 20 sessions included in our all new Walk STRONG 3 program!

With a mix of functional and strength building exercises, this 30 minute total body sculpting routine is tailor made to encourage muscle development, improved functional strength, form and control. After a mobility enhancing warm up, we’ll use a variety of exercises and lifting tempos to work your entire body from multiple angles to ensure we’re creating balanced, well rounded strength that is not only powerful but practical.

For best results, you’ll want to go heavy and hard for this session to maximize the boost to your muscles and metabolism. We’re using a drop set technique with our weights so you can start lifting with your heaviest dumbbells and then drop down as needed to finish the full amount of reps per set. Remember, we want you to challenge yourself, but always take care of yourself at the same time!

 

 

PREVIEW #6: BAREFOOT CARDIO CORE is one of the 20 sessions included in our all new Walk STRONG 3 program!

This 30 minute, moderate intensity cardio work out is focused on developing a foundation of cardiovascular endurance, while improving core strength and foot/ankle mobility. This is just one of the routines in this plan that is focused on moderation to help lower inflammation, enhance muscle recovery and to (hopefully) keep contributing to your overall enjoyment of exercise.

We’ll incorporate the use of a small, non weighted ball for further core muscle activation and hand eye coordination, but the ball is completely optional as this routine can be beneficial with or without one (follow along with Debbie who does all of the movements without a ball).

 

 

PREVIEW #7: DEEP STRETCH is one of the 20 sessions included in our all new Walk STRONG 3 program!

Did you know that stretching your toes can help improve mobility and create space between the toes that may help prevent overlap and related issues such as bunions? Did you know that regularly stretching your neck muscles may prevent tension headaches? Or that targeted knee flexion and extension movements can help restore mobility and range of motion? Or that lying extensions can help realign your vertebrae and may reduce the occurrence of back pain after so many hours of forward flexion during the day? While we include many traditional, total body stretches in this routine, you’ll also see specifically chosen stretches (such as these) designed to help relax, realign and aid in recovery from your workouts, with the overall goal of preventing injury and reducing inflammation.

This relaxing 30 minute deep stretch session was filmed pool side to bring the calming presence of nature for a feeling of peaceful tranquility. All you’ll need is a mat for this segment (you can also include the use of a small pillow for extra comfort during some of the positions if preferred), making it easy to do at home or on the go.

 

 

PREVIEW #8: CARDIO HIT! is one of the 20 sessions included in our all new Walk STRONG 3 program!

This high energy, kickboxing inspired 30 minute cardio interval session will have you fighting fat and channeling your inner champion! Even if you’ve never thrown a punch before, you’ll be able to follow along with these simple, but striking, multi-muscle moves that pump up your heart rate while working your core (and more!) to some driving beats. As with all of our workouts, you can take this sweat session to your own level by adding more or less power to your movements to amp up or tone down the challenge.

You won’t need any equipment until the final section of this routine, where we’ll use a chair (or a countertop) to assist with balance during the kicking drill series designed to help improve hip strength, mobility and power.

 

 

PREVIEW #9: BARRE SCULPT is one of the 20 sessions included in our all new Walk STRONG 3 program!

Get ready to feel the burn during this 30 minute, ballet inspired session designed to lift and shape your entire body! After a dynamic, total body warm up that builds into the workout, we’ll head to the “barre” (a sturdy high back chair or countertop) for assistance with posture and balance during our first series of exercises. While at the barre, we’ll work unilaterally (one side at a time) to help develop kinesthetic awareness, core stabilization and to evenly develop strength. Next, we’ll move on to center work, where we’ll perform high reps of multi-muscle, endurance and coordination building moves with light weights before heading to the mat for our final series of floor work that includes our targeted, 360 degree abs training to round out this full body sculpting routine.

In addition to light hand weights, a mat and a chair (or countertop), we’ll also use a small, non weighted, soft ball for this work out. The ball is an optional addition, as this routine offers plenty of body shaping benefits without one (follow along with Debbie who does all of the movements without the ball).

 

 

PREVIEW #10: UPPER BODY is one of the 20 sessions included in our all new Walk STRONG 3 program!

We’ll start this 30 minute upper body session off with a movement specific warm up and then continue to prep for the work ahead with some targeted exercises to build shoulder mobility and strength before moving on to the full work out. This routine features a wide variety of upper body and core focused exercises to develop balanced, well rounded strength. All of our moves are specifically sequenced and use various lifting tempos to avoid excess strain on the joints and incorporate safe lifting techniques.

For best results, you’ll want to go heavy and hard for this session to maximize the boost to your muscles and metabolism. We’re using a drop set technique with our weights so you can start lifting with your heaviest dumbbells and then drop down as needed to finish the full amount of reps per set. While we want you to challenge yourself, we always take care of yourself too – so feel free to adjust your resistance level throughout the work out to best meet your body’s needs.

 

 

PREVIEW #11: LOWER BODY is one of the 20 sessions included in our all new Walk STRONG 3 program!

This 30 minute lower body session begins with dynamic warm up of balance and body weight only moves designed to prepare the muscles and joints while setting up form and alignment for the work to come. Once we get started with our heavy weight, we’ll go through several circuits of specifically sequenced exercises that use various lifting tempos to create additional strength and stamina in the lower body and core. Each set also concludes with an ‘active recovery’ exercise with the purpose of giving your muscles a bit of a reprieve (and your hands/forearms a break from your heavy weight), while still continuing to work on building balance, functional strength and power.

For best results, you’ll want to go heavy and hard for this session to maximize the boost to your muscles and metabolism. We’re using a drop set technique with our weights so you can start lifting with your heaviest dumbbells and then drop down as needed to finish the full amount of reps per set. And we’ll also be incorporating the use of a step to increase challenge and range of motion during some of the exercises, but this workout still offers plenty of benefit without one. This routine can be done with or without a half step (follow along with Debbie who demonstrates without one). Have a full step? Great! Simply turn it lengthwise to work off of the back end of the platform.

 

 

PREVIEW #12: TONE + FLOW is one of the 20 sessions included in our all new Walk STRONG 3 program!

The focus of this 30 minute, light weight, high rep barefoot routine is all about developing balance, mobility, strength and endurance. While strength training with heavy weights offers plenty of muscle and strength building benefits, we believe a mix of both heavy and light weight (along with bodyweight only) work offers the best long term training advantage for your body (and mind). Studies show that high reps with light weight can be just as effective, with the additional bonus being that the “higher repetitions required to achieve fatigue will also be beneficial for sustaining the muscle building response for days.” We’ll combine pilates and yoga infused exercises with more traditional strength training while maintaining a constant flow of movement to help you feel good throughout the entire session.

We’ll use just one set of light hand weights for this fluid, floor work free routine.

 

 

PREVIEW #13: BOOGIE I.T. is one of the 20 sessions included in our all new Walk STRONG 3 program coming soon to DVD and digital!

We’ve paired some funky fun moves with timed intervals for a fat blasting good time! Get ready to Boogie I.T. during this 30 minute cardio session that works through the various heart rate training zones to help balance out interval peaks with steady state cardio. The I.T. stands for interval training, and while we will be pushing hard during a few peaks, just like climbing a mountain, the majority of the work happens during the climb and the descent. Using fun footwork combinations, coordination building moves and traditional high and low impact cardio faves (Debbie keeps it low impact all the way), our goal is to help you boogie your way through your cardio.

You won’t need any equipment at all for this session, but feel free to have some water and a towel handy if you need it.

 

 

PREVIEW #14: YOGA STRETCH + STRENGTH is one of the 20 sessions included in our all new Walk STRONG 3 program!

Go one-on-one with Jessica for this calming, pool side core stretch and strength session. The focus of this 30 minute practice is to strengthen, invigorate, open and release your entire body. This evenly paced flow combines a series of specifically paired poses and postures designed to develop balance, posture, alignment, body awareness, range of motion and functional core strength. Even if you’ve never done yoga before, you can easily follow along at your own pace and take your practice to your own personal level. There’s no chanting or sanskrit terminology used, and all you’ll need is a mat for this routine (the use of a yoga block is optional and not necessary).

 

 

PREVIEW #15: CARDIO STEP JAM is one of the 20 sessions included in our all new Walk STRONG 3 program!

Get moving and grooving during this 30-minute fun, moderate intensity cardio session! Our goal is to have a good time building coordination and cardiovascular endurance and get your blood pumping to help sore muscles repair while staying active. And not to worry, there’s no previous step class experience required or choreography memorization necessary – we keep things basic, yet agile, so that you can just enjoy moving to the music and not have to worry too much about the steps.

No step? No problem! This routine can be done with or without a half step (follow along with Debbie who demonstrates without one). Have a full step? Great! Simply turn it lengthwise to work off of the back end of the platform.

 

 

Our 5, “15 MINUTE FIX” SESSIONS offer excuse proof solutions for super busy days and the option to add on to any of your daily 30 minute sessions (you’ll see our suggestions included in your 8 week calendar):

 

 

PREVIEW #16: 1-MILE OF MOTIVATION – Join us for this moving mile that will help get you going any day of the week!

This fun, just-get-moving routine is the approximate equivalent of one mile, and is designed to help you get your steps in for the day or just to get up and go on days when it’s hard to get started (or when your work out time is in short supply). We’ve sprinkled in a few of our favorite motivational mantras during our 15 minutes together the way to remind you that you aren’t alone in this journey, and that SOMETHING is always better than NOTHING.

 

 

PREVIEW #17: TOTAL BODY TRAINING – Squeeze in a complete strength session with this efficient, but effective, total body workout.

Complete with a brief warm up and cool down, this entire 15 minute routine hits all the major muscles (and then some) for an excuse proof strength training session that you can sub in any day you are tight on time or want to add on to another workout if you feel up for more resistance work. You’ll need a mat and two sets of weights – a light and heavy set of dumbbells.

 

 

PREVIEW #18: STREAMLINE SCULPT – Using just 1 dumbbell, this resistance routine emphasizes the core more during every total body sculpting move.

This efficient and effective 15 minute session uses numerous single sided training techniques to encourage deep core stabilization, improve kinesthetic awareness and help even out muscular imbalances. You’ll need just one, moderately heavy dumbbell and a mat for this routine.

 

 

PREVIEW #19: ADD ON ABS – Target your core (and more!) using our 360 degree approach to abs training.

We’ll start off with standing balance and core exercises that work the entire body with an extra emphasis on the muscle that line the waistline and offer support to the spine. We’ll finish on the floor with targeted abdominal and back exercises sequenced and paired for maximum effect with minimal strain on the body. All you’ll need is a mat for this short, but sweet, 15 minute session.

 

 

PREVIEW #20: TOTAL STRETCH – Fit in a quick, full body stretch anytime with this relaxing, total body flexibility routine.

Filmed pool side, this 15 minute stretch session makes a great addition at the end of any other work out, or own it’s own anytime (there’s no previous warm up required for these gentle moves) you need to stretch and relax, relieve stress and release tension.

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