Walk On: 21 Day Weight Loss Plan
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This 21-Day Weight Loss Workout Plan Slims, Sculpts and Relieves Stress!
Shot on location in sunny Miami, Florida and created by fitness expert Jessica Smith, this all-new program is the most effective, efficient and FUN low impact way to get fit, have more energy and improve your health. Featuring 4, unbeatable 30-minute walking-based workouts that combine low impact, calorie burning cardio, metabolism boosting strength training, 360-degree standing abs conditioning, plus flexibility and stress relief, this plan will maximize your energy and fat burning potential! Whether you are just starting to exercise or have been walking for years, there are options for all levels with this plan!
Your Walks Include:
30-Minute Cardio Core: Build a strong, flat, pulled in waistline and burn more calories with this standing, 360-degree abs session!
30-Minute Low Impact HIIT: This joint friendly, interval walk is designed to help you progress gradually into higher intensity work for maximum fat burning benefit and safety.
30-Minute Tred and Shred: This interval strength session combines resistance training with walking to make it easy (and even fun!) to build metabolically active lean muscle mass. Optional Equipment Used: Dumbbells
30-Minute Stride, Stretch and Relax: This recovery session is designed to get your blood flowing, boost your mood and help stretch out sore, tight muscles. Equipment Used: A sturdy, high back chair.
About Your Instructor: Jessica Smith is a certified trainer, instructor, wellness coach with over 15 years of experience.
Top customer reviews
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I'm a long-time exerciser and was probably "advanced" in my heyday but I'm 61 now, so I've slowed down just a bit. That being said, Jessica is a master at showing you modifications so you can tailor her workouts to whatever your level of fitness ... and you can progress using the same workouts, a real plus if you want maximum use out of the same DVDs.
All the workouts are similar in that they have three exercisers ... Jessica's mom Debbie doing beginner modifications, Jessica's friend Beth doing more advanced moves, and Jessica staying in the middle. They are also shot on the same "set" ... a lovely house in Miami with an inviting pool, palm trees, and white floor/patio ... and feature a variety of musical selections from "classical" to "country hoedown" to generic workout music I've heard in other DVDs. The music isn't a standout, but everything worked well with the particular exercises you were doing.
Day 1: Cardio Core Walk is the most similar to the YouTube workouts I've done. Jessica works at a steady state and the cardio moves focus on using your core and big arm movements to bump up the heart rate. Beth does some higher-impact variations of the moves, but I stuck with Jessica's active but low-impact version since I knew I was in for a long workout session.
Day 2: Low Impact HIIT Walk was my favorite. I have a kind of love/hate relationship with HIIT because it's so hard but also so effective. But Jessica's has the least "dread factor" of all the ones I've done. She does five rounds in all ... three minutes of steady-state cardio and two minutes of HIIT. I've done HIIT workouts with much shorter intervals, and I'm not sure what ratio exactly constitutes "HIIT" but Jessica's works for me. Two minutes was just about right to get me completely winded and gasping for air and three minutes gave me enough time to recover and prepare myself for the next go-round. The beauty of Jessica's workout is that she shows such a great variety of moves you can make to get your heart rate up to high-intensity levels. Because I'm pretty advanced, I was following Beth. But good ol' Debbie is there with her modified moves so that if you're a beginner, you won't feel discouraged because everyone else is a clone of the Energizer Bunny. At the end of the five rounds, I felt fantastic!
Day 3: Tread and Shred focuses on resistance training but since your feet rarely stop moving, you can't go too heavy with the weights. I used five-pound dumbbells for everything, and felt like that was the perfect weight for me. This workout seems very similar to the old Firm aerobic weight training workouts that I still love. I'm not convinced that this type of workout is all the weight training that you need; personally, if I was following Jessica's 21-Day program, I would add in another day (maybe after Day 1) that incorporated heavy weight training. For example, I don't believe bicep curls with five-pound weights are going to produce the muscle strength that concentration curls with 15-pound weights will. However, if you are new to resistance training, anything is better than nothing. However, if you're new to weight training, I would be concerned about the possible risk of injury with this workout, since Jessica combines strength moves with continuous lower body movement. If you are familiar with how to do these moves, no problem, but there's definitely a co-ordination factor (as Jessica says, "like patting your head and rubbing your stomach") and if you don't know what you're supposed to be doing with your upper body, you might do something physically harmful. Definitely a beginner should use very light or no weights until she feels comfortable with the moves. All in all, though, I was really impressed with the variety of moves Jessica came up with that combined both upper and lower body strength with a cardio factor to boot. This workout was the one that flew by the most quickly for me.
Day 4: Stride, Stretch and Relax was a perfect not-quite-recovery day workout. The first 15 minutes basically consist of Jessica's typical but varied walking moves, with the last few minutes of this adding in some non-weighted arm exercises that reminded me of Tracey Anderson ... and produced the same kind of burn! Then, in the second 10-minute segment, Jessica has you do active stretching, first standing (with a chair for balance) and then sitting on the chair. I loved these last stretches because having the chair to support the "back end" really helped me to focus on the stretch in positions like the warrior pose. Finally, the five-minute "Relax" stage had you sitting on the chair and imagining being a statue of ice and then melting (internally and mentally ... you weren't actually supposed to keel over, although I had to disobey Jessica and open my eyes to verify this).
All in all, I thought these workouts were fantastic! I simply love Jessica. She is totally engaging, encouraging, instructive, and just genuinely "nice." The fact that she offers so many free workouts on YouTube really motivates me to purchase her DVDs as a way of "thanking" her for her generosity. I am so happy I got these workouts and am definitely giving them two thumbs up and a high five.
She makes it fun...this walking workout series would be a great place to start. And if you already follow Jessica, the one I tried was fresh and new, not the same routines as her YouTube...but still in the same style.
I'd do my intense exercise first thing in the morning. I was then looking for something to get me up and moving in the afternoon after sitting hunched in front of a computer all day. That's when I discovered Jessica and her YouTube workouts. I just love those workouts!
I have been working out with Jessica for the past couple of years and am very grateful for all the free material she provides. I was so happy when this DVD became available because I wanted to support her efforts.
In fact, I am just doing Jessica workouts these days and I have never felt better!
Why I love this DVD:
* The versatility. There are four 30 minute workouts: Cardio Core Walk, Low Impact Hiit, Tred and Shred and Stride, Stretch & Relax.
* More versatility. These workouts can be as tough or as easy as you want. Debbie, Jessica's Mom is doing an easier version of the moves, while Beth, is doing an advanced version. Jessica is doing something in between. It's easy to switch between intensities.
* The music fits the workouts perfectly. The beat helps you stay on track and make it intense. It also makes me smile.
* Jessica. She's real. Yes, these workouts are professionally done, but you still get the feeling that it's just you and Jessica working out together in your living room.
* Jessica's fitness philosophy. I work out because I want to be strong and healthy and feel good. I don't want to hear about getting a "bikini body" or a "great butt." Jessica wants us to get up and move, all the while having fun.
* The ab work in all the routines. I don't like working my core, but I know it's good for me. Jessica makes working your core fun. You almost don't realize you're doing so.
* The bright set. I live in New England and we are experiencing one a real cold spell. I just love seeing the pool-side setting, with the palm trees and the colorful outfits. I feel like I'm on a mini-vacation.
I can't decide which walk is my favorite; I love them all. I also bought the Walk On: 15-Minute Fast Fat Blasts and I usually add on one of these workouts to the walks if I'm feeling extra-energetic.
Jessica suggests a 4 day rotation with these workouts, adding an active rest day and then repeat for 21 days.
Here's my impression of each workout.
Yes, you are working your core, but you are having so much fun that you don't even notice you are really working.
LOW IMPACT HIIT WALK
Don't let the term "low impact" fool you. If you follow Beth and do some higher impact, this one will have you gasping for air. All in a good way, of course.
TRED AND SHRED
This was tough! I used 8 pound weights, the maximum suggested and 10 minutes into the workout, I was putting them down and going for my 3 pounders.
STRIDE, STRETCH & RELAX
Yes, you will do some relaxing stretches, but not before you get the blood moving gently. This was the perfect thing to do the day after an intense workout.
If you like Jessica's workouts, you must get this set. If you are looking for some workouts to get you up and moving, you must get this set. If you want to challenge yourself, you must get this set. Can you tell that I love these workouts?