Today I did Jessica Smith Walk Strong 3 Metabolic Conditioning, 45 minutes(32 actual), 94/129, 100 calories, 1006 steps. I also did Walk Strong 3 Quick Fix Add on abs, 16 minutes, 28 calories, 137 steps. Total time was 61 minutes, 128 calories, 1,143 steps. This workout moves quickly. I liked it the other time that I did it because it has some cardio feel even though you are using weights the entire time. I burned more calories the last time , but did not write the workout out. Plus my fitbit just seems to be giving me less and less calories. Then again my heart rate can get up and two seconds later it drops when I switch moves.
Does anyone that has Walk Strong 3 know if one of the cardios has kickboxing. It seems I remember one having some. Maybe I am thinking of something else.
Walk Strong 3 metabolic conditioning
mat, light dumbbells 2-8#depending on level and medium weights 8-15# (optional) step with 0-3 risers is used with high step topper. I used 3 risers.
light weight side squat overhead press off step 8 slow reps 16 reps faster 8# dbs
rear lunge off step alternating wide and close row Right 8# dbs 4 slow 16 fast
push ups 1 hand on the steps
repeat on other side
1 heavy dumbbell 15#
curtsy row 4 slow 16 fast using step 16 reps
Bend knee up and kick out while pushing arms forward and back 16 reps
1 foot on step squat up swing overhead
repeat all on the other side
Light Weights 8# dbs
Sumo Squat /curl 4 slow 16 fast
right foot on step split squat with arms back 6 slow 8 fast reps 8's
step ups with kickbacks stepping right foot onand off
repeat on left foot
Floor with mat
chest bridge press 15# dbs 4 slow 16 fast reps
Plank with 1 hand on step 1 dumbbell 15# rows
dips 24 reps
repeat
core no weight
full sit ups
single leg bicycle with other leg extended 16 right 16 left
bridges 8 reps and 16 reps 1 leg extended
reverse crunch
stretch
Roxie, nice work today.
Debbie, I did sleep a little more 6 hours and 49 minutes. But, I also went to bed a bit earlier and reset my alarm a little later because I knew my grandchildren's dad would bring them later. I am still tired. It took me forever to type this workout out as I kept dozing and leaving lines of letters and... I will leave the decaf at night alone for awhile, but may try something else for those restless nights. I remember Kelly moving rather fast in some of her weight workouts. On the dips today Jessica said not to go down too far so we did not pull the shoulders forward or something like that. She really does pay attention to safety. There are several moves I have had Kelly and Cathe do that ends up hurting me. Like pullovers way over the head and back. Also Kelly seems to like to drop down low with flies. That hurts!
Belinda, I hope things work well for you working with the nutritionist. Nice workout this morning. I hope that I get some sleep too.
Doreen, thanks for the live list. I have an old one I got before, but not an up to date one. Yours looks great.
I ordered the dvds and downloads for the new workouts. It is worth it since you get free shipping doing it. Otherwise you do not save yourself much.
Jolie, my I have had my Fitbit turn off on me somehow two days in a row. Today I was really attentive to watching and making sure it was still running. That is annoying. Particularly when I see I am doing well, or seem to be, at getting my heart rate up only to look and see it is off. Fit Bit is always either working on another watch and new features or something. I restarted my phone this morning as it won't sync with the watch until I shut down and restart. It had a new spot opened on the app to track my mindfulness. I don't need that or the menstrual health on there. That last update it did seems to have made it even worse on the calorie burns and heart rate. Good that you were careful with the upper body workout today. Maybe the neck and shoulders were a combo of things along with packing.
Copy and past...I don't care how you sent them. Yeah, a lot of people don't like the pre sale price since they have to more workouts to get free shipping. I preordered the dvd's & downloads. Really don't need anything else at the moment. I am super excited for the new workouts. Haven't been that excited in a long time. Can't beat the price! Great job on your workout this morning. I need to look this one up.
