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Old 07-17-16, 10:21 PM  
Lucky Star
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Join Date: Jun 2004
Location: A helluva town
Happy to see this too - many thanks!!
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Old 07-27-16, 01:18 PM  
wishiwasinhawaii
 
Join Date: Oct 2013
Location: NJ
Wow, I just noticed this thread. Thanks for posting these!
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Old 07-27-16, 01:20 PM  
donnamp
 
Join Date: Nov 2001
Location: Maryland, USA
Hi!

You're welcome - since I finally figured out how to attach documents - here is a 4 week weight loss rotation.

Darn, it didn't attach. Probably b/c I posted it on the Phase III thread.

Here it is though, written out:

The Ultimate Workouts for Weight Loss:

Day 1 - 28 Min Cardio Abs & 26 Min Concentrated Abs (from Cardio Abs DVD)

Day 2 - 20 Min Cardio Dance Sculpt/20 Min Sole Sculpt (from Total Body Balance)

Day 3 - 40 Min Power Walk (from Walking For Weight Loss - includes warm and cool down)

Day 4 - 20 Min Cardio Ballet & 20 Min Floor Barre (From Barre Fitness)

Day 5 - 28 min Total Body Abs Transformer & 4 Min Tabata (from Cardio Abs)

Day 6 - 20 Min Cardio Flow & 20 Min Core Stretch (from Total Body Balance)

Day 7 - Active Rest Day

Day 8 - 60 Min Barre Fitness DVD (all)

Day 9 - 40 Min High Energy Walk (from Walking for Weight Loss)

Day 10 - 28 Min total Body Abs Transformer & 26 Min Cardio Abs (from Cardio Abs)

Day 11 - 20 Min Cardio Dance Sculpt & 20 Min Core Stretch (Total Body Balance)

Day 12 - 40 Min Power Walk (from Walking for Weight Loss DVD)

Day 13 - 20 Min Sole Sculpt & 20 Min Cardio Flow (from Total Body Balance)

Day 14 Active Rest Day

Day 15 - 28 Min Total Body Abs Transformer & 26 Min Concentrated Abs (from Cardio Abs)

Day 16 - 20 Min Cardio Flow & 20 Min Cardio Dance Sculpt (Total Body Balance)

Day 17 - 20 Min Barre Burn & 20 Min Floor Burn (Barre Fitness)

Day 18 - 40 Min High Energy Walk (Walking for Weight Loss)

Day 19 - 20 Min Sole Sculpt & 20 Min Core Stretch (from Total Body Balance)

Day 20 - 40 Min Power Walk (Walking for Weight Loss)

Day 21 - Active Rest Day

Day 22 - 28 Min Total Body Abs Transformer & 4 Min Tabata

Day 23 - 40 Min Power Walk (Walking for Weight Loss)

Day 24 - 20 Min Sole Sculpt & 20 Min Core Stretch (Total Body Balance)

Day 25 - 28 Min Cardio Abs & 26 Min Concentrated Abs (Cardio Abs)

Day 26 - 40 Min High Energy Walk (Walking for Weight Loss)

Day 27 - 60 Min Barre Fitnes DVD (all)

Day 28 Active rest day

DVDs:

Walking for Weight Loss, Wellness & Energy
Barre Fitness
Total Body Balance
Cardio Abs


* I would probably do some substituting in this rotation - I have Jessica's 10 lbs Down compilation DVD

https://www.amazon.com/10-Pounds-Dow...th+10+lbs+down

and the "Look Better Naked" DVD she did for Rodale:

https://www.amazon.com/10-Pounds-Dow...th+10+lbs+down

Which may work nicely for subs for the Cardio Abs DVD if you get bored w/ that routine.

For the walks - pretty much any of her other DVDs or You Tubes can be used

For the barre/fusion - again, sub with her other DVDs or You Tubes

This may be a fun rotation to try!

Donna
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Old 08-02-16, 03:52 PM  
donnamp
 
Join Date: Nov 2001
Location: Maryland, USA
Hi

I found a few more to add:

From Jessica's First "Walk On" set which included:

DVD 1 - Walk On: Strength & Balance
DVD 2 - Walk On: Dance Walk
DVD 3 - Walk On: Tone Your Trouble Zones


Week 1

Day 1 - DVD 1 - Stride & Strength
Day 2 - DVD 2 - Dance Walk
Day 3 - DVD 3 - Flat Abs Walk
Day 4 - DVD 1 - Stride & Strength
Day 5 - DVD 1 - Fusion Walk
Day 6 - DVD 3 - Buns & Thighs Walk
Day 7 - Active Rest Day

Week 2

Day 1 - DVD 2 - Latin Dance Walk
Day 2 - DVD 1 - Stride & Strength
Day 3 - DVD 3 - Buns & Thighs
Day 4 - DVD 1 - Stride & Strength
Day 5 - DVD 3 Flat Abs
Day 6 DVD 2 - Dance Walk
Day 7 - Active Rest

Week 3

Day 1 - DVD ! - Stride & Strength
Day 2 - DVD 2 - Dance Walk
Day 3 - DVD 1 - Stride & Strength
Day 4 - DVD 3 - Flat Abs
Day 5 - DVD 2 - Latin Dance
Day 6 - DVD 1 - Fusion Walk
Day 7 - Active Rest

Week 4

Day 1 - DVD 1 - Stride & Strength
Day 2 - DVD 3 - Flat Abs
Day 3 - DVD 3 - Buns & Thighs
Day 4 - DVD 1- Stride & Strength
Day 5 - DVD 1 - Fusion Walk
Day 6 - DVD 2 - Latin Dance
Day 7 - Active Rest
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Old 08-02-16, 04:01 PM  
donnamp
 
Join Date: Nov 2001
Location: Maryland, USA
And another -

Using the 21 Day Set (Cardio Core Walk, Tred and Shred, Low Impact Hiit and Walk, Stretch & Relax), 15 Min Fat Blasters, & Yoga For Beginners & Beyond

Week 1 - Fitness Building

Day 1 - Cardio Core Walk
Day 2 - Tred & Shred
Day 3 - Yoga - Energizing Flow
Day 4 - Low Impact HIIT
Day 5 - 15 Min Fat Blasters - Belly Blaster & Power Pick Up
Day 6 - Stride, Stretch & Relax and Yoga - Relaxing Flow
Day 7 - Active Rest


Week 2 - Fat Burning

Day 1 - Low Impact HIIT
Day 2 - 15 Min Fat Blasters - Fast Fat Burn & Dance Party
Day 3 - Tred & Shred
Day 4 - 15 Min Fat Blasters - Power Pick Up & Belly Blaster
Day 5 - Cardio Core Walk
Day 6 - Stride, Stretch & Relax, Yoga - energizing flow
Day 7 - Active Rest

Week 3 - Sculpting

Day 1 - Tred & Shred
Day 2 - 15 Min Fat Blaster - Fast Fat Burn & Yoga - Energizing Flow
Day 3 - Cardio Core Walk & 15 Min Fat Blaster - Belly Blaster
Day 4 - Tred & Shred
Day 5 - Low Impact HIIT and Yoga - Relaxing Flow
Day 6 - Tred & Shred
Day 7 - Active Rest

Week 4 - Challenge Week

Day 1 - 15 Min Fat Blaster - Power Pick Up & Low Impact HIIT
Day 2 - 15 Min Fat Blaster - Fast Fat Burn & Tred & Shred
Day 3 - Cardio Core & 15 Min Fat Blaster - Dance Pary
Day 4 - 15 Min Fat Blaster - Belly Blaster & Tred & Shred
Day 5 - Stride Stretch & Relax & Yoga - Relaxing Flow
Day 6 - Low Impact HIIT & Yoga - Energizing Flow
Day 7 - Active Rest
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Old 08-02-16, 08:02 PM  
MomOf2Gremlins
 
Join Date: May 2010
Location: PA
Thanks so much, Donna! I might actually use both rotations for my next schedule after Jessica's current one ends!
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Old 08-04-16, 09:21 AM  
donnamp
 
Join Date: Nov 2001
Location: Maryland, USA
Quote:
Originally Posted by MomOf2Gremlins View Post
Thanks so much, Donna! I might actually use both rotations for my next schedule after Jessica's current one ends!
You know, that is not a bad idea - I bet I can come up w/ a plan that is a blend of both - and most days are in the 30 min range which is perfect for me.

Donna
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Old 08-04-16, 10:50 AM  
MomOf2Gremlins
 
Join Date: May 2010
Location: PA
Quote:
Originally Posted by donnamp View Post
You know, that is not a bad idea - I bet I can come up w/ a plan that is a blend of both - and most days are in the 30 min range which is perfect for me.

Donna
I'd love to hear what you come up with! 30 min are ideal for me, too!
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Old 08-05-16, 04:00 PM  
donnamp
 
Join Date: Nov 2001
Location: Maryland, USA
Hi -

This is what I came up w/ as a Hybrid of the 21 Day Set and the first Walk On Set:

Ultimate 4 Week Low Impact “Walk On” workout plan hybrid

Week 1 - Fitness Building

Day 1 - Cardio Core Walk or Flat Abs Walk
Day 2 - Tred & Shred or Stride & Strength or Buns & Thighs Walk
Day 3 - Yoga - Energizing Flow
Day 4 - Low Impact HIIT or Buns & Thighs walk or Dance walk
Day 5 - 15 Min Fat Blasters - Belly Blaster & Power Pick Up
Day 6 - Stride, Stretch & Relax and Yoga - Relaxing Flow or Fusion Walk
Day 7 - Active Rest – or Fusion Walk or one of the Dance Walks


Week 2 - Fat Burning

Day 1 - Low Impact HIIT or Buns & Thighs Walk or a Dance walk
Day 2 - 15 Min Fat Blasters - Fast Fat Burn & Dance Party
Day 3 - Tred & Shred or Stride & Strength or Buns & Thighs Walk
Day 4 - 15 Min Fat Blasters - Power Pick Up & Belly Blaster
Day 5 - Cardio Core Walk or Flat Abs Walk
Day 6 - Stride, Stretch & Relax, Yoga - energizing flow or Fusion Walk
Day 7 - Active Rest or Fusion walk or one of the Dance Walks

Week 3 - Sculpting

Day 1 - Tred & Shred or Stride & Strength or Buns & Thighs walk
Day 2 - 15 Min Fat Blaster - Fast Fat Burn & Yoga - Energizing Flow
Day 3 - Cardio Core Walk or Flat Abs Walk & 15 Min Fat Blaster - Belly Blaster
Day 4 - Tred & Shred or Stride & Strength or Buns & Thighs Walk
Day 5 - Low Impact HIIT and Yoga - Relaxing Flow
Day 6 - Tred & Shred or Stride & Strength or Buns & Thighs Walk
Day 7 - Active Rest or Fusion Walk or one of the Dance Walks

Week 4 - Challenge Week

Day 1 - 15 Min Fat Blaster - Power Pick Up & Low Impact HIIT
Day 2 - 15 Min Fat Blaster - Fast Fat Burn & Tred & Shred or Stride & Strength or Buns & Thighs Walk
Day 3 - Cardio Core or Flat Abs Walk & 15 Min Fat Blaster - Dance Party
Day 4 - 15 Min Fat Blaster - Belly Blaster & Tred & Shred or Stride & Strength or Buns & Thighs Walk
Day 5 - Stride Stretch & Relax & Yoga - Relaxing Flow or Fusion Walk
Day 6 - Low Impact HIIT & Yoga - Energizing Flow
Day 7 - Active Rest or Fusion walk or one of the Dance walks


Some notes:

There are also many You Tube workouts you can use to sub in if you get tired of the DVD workouts - for example Jessica has several "stride and strength" walks on You Tube, a Flat Abs walk and a Buns & Thighs walk - so feel free to sub w/ You Tube if you want even more variety!

If you get tired of the 15 Min Fat Blasters you can always sub with Jessica's You Tube "miles" or if you have her 6 Mile Mix or 5 Mile DVD there are several 15 min options there as well.

I couldn't find a good alternative for Low Impact HIIT in the DVD collections - if you are feeling tired on the day HIIT comes up - sub in a Dance Walk. If you are feeling energetic but not in the mood for HIIT do the Buns & Thighs walk. Also, check out You Tube for more options!

I also couldn't find a good sub in the DVDs for the yoga workouts - but Jessica has many relaxing and energizing yoga and stretch workouts on You Tube that you can sub in if you get bored w/ the DVDs.

Enjoy!

Donna
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Old 08-05-16, 09:57 PM  
MomOf2Gremlins
 
Join Date: May 2010
Location: PA
Awesome job, Donna, thank you! This looks fantastic!
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