Walk On: Strength & BalanceJessica Smith
Year Released: 2013
Categories: Circuit Training (cardio and weights) , Walking Aerobics
I received this DVD to preview, and I am so glad I did! There are two 30-minute workouts on this DVD; one is Strength & Stride Walk, the other is Barefoot Fusion Walk. Jessica has the same two background exercisers in each of the workouts (one is her mother, who shows modifications), the background is the same in each workout (a beautiful, bright & sunny marina), and the music is fresh and upbeat.
STRENGTH & STRIDE
The warm-up includes marches, step-touches, and hamstring curls. Upper body prep includes forward chest presses & overhead presses; lower body prep includes squats and pulses. Then it’s some quick standing cat/cow stretches (aka flat-back stretches) before the workout.
The workout alternates between strength moves and quick cardio bursts. We grab our weights for the first three moves, which are (1) squats with curls and overhead presses; (2) dead-lifts with uprights rows; and (3) alternating rear lunges. This is followed by a three-minute cardio interval with modifications: (1) march or jog; (2) half-jack or full-jack; and (3) side-steps or side-jumps (aka skaters). (During one of the strength moves, I looked up just in time to see a pelican fly into frame and land on a boat behind the ladies; cool!)
The strength moves in the next sections are (1) plies with forward arm reaches; (2) pulse squats with tricep kickbacks; and (3) bicep curls with side leg lifts. The cardio interval includes march or jog, pulse squats with calf raises or jumps, march with step-taps or hamstring curls, ski hops and side squats, hamstring curls, and return to march.
The next section included the following strength moves: (1) lifting weights overhead, then alternate opposite elbow to opposite knee; (2) alternating bow & arrow arms; and (3) lifting knees while pressing arms behind hips/buns; as well as the following cardio moves: march, march to corners of room, march or jog with overhead arm reaches, march w/punches, speedbag arms, knee lifts w/arm pulls, and back to marching.
Next up are heel digs; we lean back to work our abs as well, then add arms. This is followed by toe lifts to work our shins. Finally, a nice stretch!
I liked the look and feel of this workout, although it was more of a strength interval workout than a cardio workout. I popped this in on a cold January morning when we were having record low temperatures, so when Jessica said “we’re sending you some sunshine right now!” I just broke out into a great big grin! Jessica is such an encouraging instructor; she seems to really want you to succeed!
BAREFOOT FUSION WALK
There is a lot going on in this workout, although at one point when Jessica says, “This is a nice recovery workout!” I felt a little insulted because I was really working! We start with marching, then move into passé lifts (this turns into a knee lift), side-steps, then stepping to the corners with a rear leg lift (arabesque). We return to marching with hamstring curls and add rear lateral pull, then we alternate heel digs and add figure-eight arms (I noticed here that the music had an interesting sound; maybe a mandolin?) Next up were passé marches and front & back marches; we added arm lifts. Then we moved into side steps, side kicks with inner thigh lifts, then stepping forward & back with arm lifts. We take a little break here, marching while circling our arms, then side-stepping with flowing arm movements. Then it’s back to marching with alternating double passé, double side-steps, and hamstring curls with arm pulls added.
We slipped into a weight shift move (side-to-side) and added jabs (punches), then we repeated the march into the corners with the arabesque leg lift. Next up were double step-taps, more marches, and alternating step-knees with added arm pulls. Then it was fiesta time with a fun salsa walk forward and back, and step-touches with hand claps; this was fun & dancey, although the music was “Latin Generic”. Back to the weight shift move, this time with alternating cross-punches, then plies with with alternating heel lifts.
We return to marches, hamstring curls, step-touches with flowing arm movements, and more corner marches with arabesque leg lifts. The workout ends with knee lifts (which she calls (passé lifts), toe lifts, some nice foot stretches, then a final stretch.
This was a fun workout, and although some of the steps were a little tricky (for first thing in the morning), there was definitely nothing overly complicated. I’m looking forward to doing this workout again!