Boost Metabolism + Muscle! Strength Training for Women, Low Impact, High Results Home Exercise Video, Walk STRONG 2.0
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If weight loss is one of your fitness goals, these strength routines may be just what you need to bust out of a plateau!
Studies show that regular strength training increases your overall calorie burn not only during your workouts but in everyday activities too – even while you sleep!
These 3 varied, metabolic conditioning circuits are designed to help you build muscular endurance, functional strength, boost your metabolism, prevent and even reverse bone loss.
Feel free to mix and match these workouts into your weekly schedule (we recommend alternating them with your favorite cardio and flexibility training routines 2-4 days a week). Check out our other titles in this series, our “Walk STRONG: Burn Fat and Have Fun” and “Walk STRONG: Build Balance and Inner Strength,” for some great options! You can also use these workouts in conjunction with our “Walk STRONG: Total Transformation 6 Week System!” (also available on Amazon).
CIRCUIT 1: UPPER FOCUS - This circuit utilizes the entire body with a main emphasis on the upper half.
CIRCUIT 2: LOWER FOCUS - This circuit works your entire body with extra emphasis on the lower half.
CIRCUIT 3: TOTAL FOCUS - These full body moves target the major muscles throughout your entire body.
EQUIPMENT NEEDED: A mat and two sets of dumbbells - one lighter set for smaller muscles like the arms, shoulders and a heavier set for larger muscles like the legs, chest and back. Only have 1 set of weights? No worries! Follow our modifier Debbie, age 60, for options.
About Your Instructor: Jessica Smith has over 15 years of experience as a certified trainer, instructor and wellness coach.
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This DVD release is one of Jessica’s strongest, metaphorically speaking, yet. This DVD is one in a series of Jessica Smith DVDs in the “Walk Strong” series. You will find limited “walking” in this DVD (namely in the warm up only), although as I mentioned before, you NEED THIS STRENGTH DVD as part of your well rounded fitness plan. Supersets are incorporated throughout all routines on this DVD. Supersets, or high repetitions, tax the muscle groups leading to muscle fatigue and burnout, and THAT IS WHERE THE MAGIC HAPPENS. While this DVD is advertised as strength DVD, the incorporation of both upper and lower body movements simultaneously throughout kept my heart rate in the “fat burning zone” and left me VERY SWEATY and feeling like I got an AMAZING WORKOUT in a short amount of time.
This DVD arrives in a hard shell case, with artwork as featured. Three, 35-minute routines are included on 1 disc for a total running time of 105 minutes. You will need 1-2 sets of weights for this program, one lighter and one heavy, weight dependent on your fitness level. I am an intermediate to advanced exerciser, and used 5 and 8 pound weights. If you are working out on a hard surface, a yoga mat or towel is suggested. Supportive footwear is also a must, as you will be lunging, squatting and there is an occasional pivoting move (modified for those unable to do these movements). A count down timer is present during all the routines. As advertised, Jessica Smith is your trainer for these three routines, joined by her Mother, Debbie, on modifications. We do see Peanut in the introduction, but unfortunately during the workouts, she is busy directing the production. '
This DVD is beautifully set in a gorgeous home in front of a pair of French doors overlooking a serene pool and beautifully landscaped yard. The music for these workouts is upbeat, and motivating, as is Jessica’s careful cueing and bubbling personality. As always, Jessica demonstrates all levels of each move, providing modifications, and tips for maintaining safety and getting the most out of each move making this a DVD that will work for most everyone.
The three, 35-minute routines include:
Upper Focus (Circuit 1): This routine begins with a 4 minute walking/marching warmup, followed by multiple supersets focused on the upper body. Shoulders, chest, biceps, triceps, core and back are all worked, many of the moves incorporating both upper and lower body at the same time. Familiar moves, like shoulder presses, bicep curls, triceps kickbacks, and crunches are featured, many with the added bonus of leg work to increase your caloric expenditure. I was a sweaty mess, and felt like Hawkeye from the Avengers in the upper body by the time I was finished. LOVED IT!!!
Lower Focus (Circuit 2): My ABSOLUTELY FAVORITE ROUTINE ON THE DVD. This routine begins with a 5 minute walking and dance-y warm-up and is followed by concentrated leg work with weights. Featured are squats, lunges, deadlifts, plies and the final 10 minutes is set on the mat, with additional abdominal work, single leg hip bridges. The routine concludes with Pilates-inspired concentrated work for the hips that BURNS SO GOOD!!!! 1 set of weights is used for this routine, the size is your choice. I stuck with 8# throughout
Total Focus (Circuit 3): This routine combines upper and lower body work, but the moves are entirely different from the first two routines. No time is wasted, as you jump straight out of the gate, doing the first set of exercises sans weights, then you repeat the set with weights. The sets are not as long, but with the exception of a few movements, they are repeated once. The first 2/3 of the DVD is standing work, finished off with a core segment on the floor. Some of the combinations and moves featured include stationary lunges (with or without pulsing) with bicep curls, single-leg triceps press, courtesy squats with shoulder presses and Turkish Get-Ups to name a few.
Each circuit was exciting, challenging, and left me feeling like I got an amazing workout in a short amount of time. And I sweat just as much, if not MORE than I do with my typical cardio routines. I love having the option to pick or choose depending on my preferences, while ensuring that I get the biggest bang for my buck. This DVD will become a regular addition to my strength training rotations.
What I LOVE about this dvd is that I used to be an Intermediate exerciser but due to a pregnancy and other life changes, I have had to restart my workouts as a Beginner. Many of these other dvds focus on Beginner or Intermediate levels. As someone who wants to get back to the Intermediate level, knowing that I already have an at-home option is fantastic. Jessica Smith offers modifying options to build up to harder levels. No matter the exercise level you can handle, a squat is a great movement. Jessica and her mom show variations on how to work a variety of squats for the Beginner through Intermediate level.
Besides the variety, I needed an at-home option that didn't take a ridiculous amount of time. The intro menu actually loads quickly and offers you to choose "Workout 1 - Upper Body", "Workout 2 - Lower Body", "Workout 3 - Entire Body", and "Play All". When you select your choice, it starts up immediately. There is at most one minute before the actual workout begins. You will need 1 or 2 sets of free weights (Beginner or Intermediate) and a yoga mat. There is a timer that counts down the 35 minutes. Jessica uses all 35 minutes for the workout with the warm-up taking 3 minutes and the cool-down taking 3 minutes. No time is wasted of the 35 minutes. I make sure to drink some water before and after the workout as you do not have time to pause throughout the workout. I love this aspect as I do not have dead time. As my workout abilities improve, I do not have to worry that I am leaving behind the dvd's usefulness.
I have a gym membership and I run outdoors with my toddler in nice weather. But between hard weather and sick kids, I need something to work on strength and balance. I also work at a desk and craft which means lots of sitting. The running or a hard gym workout can put my joints and muscles at risk for injury. I have done many Beachbody workouts and can confidently say those are workouts that I risk twisting a knee or struggle with as a returning Beginner exerciser. This dvd is perfect for building strength and balance for my other cardio workouts. I love that I have this dvd.