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Old 09-11-17, 11:18 AM  
donnamp
 
Join Date: Nov 2001
Location: Maryland, USA
You're welcome, Val! I still love Jessica even though I don't do her workouts exclusively. But, since I was updating this thread, I decided to do her Fall Challenge from 2013 which is posted here - maybe page 3?

donna
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Old 09-22-17, 11:03 PM  
MomOf2Gremlins
 
Join Date: May 2010
Location: PA
I do too, Donna! I'll check out her fall schedule from 2013, now I'm curious!😉
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"Change what you can. Accept what you can't. Live peacefully with all that's left."

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Old 10-13-17, 01:49 PM  
donnamp
 
Join Date: Nov 2001
Location: Maryland, USA
Here are some weekly schedules from 2013:

Week of July 22, 2013

Monday July 22nd: Belly, Buns & Thighs Walk (40 Minutes)
Tuesday, July 23rd: 9-Minute, Low Impact HIIT (9 Minutes) + Waistline Work (20 minutes)
Wednesday, July 24th: Beach Body Pilates (20 Minutes)
Thursday, July 25th: 30-Minute HIIT w/weights (30 Minutes)
Friday, July 26th: Dance Party! (30 minutes)
Saturday July 27th: Stride & Strength I (35 Minutes)
Sunday: REST DAY! Do some fun movement today

Week of July 29, 2013

Monday, July 29th: *NEW* Strictly Strength (20 Minutes)
Tuesday, July 30th: Cardio Ballet (30 Minutes)
Wednesday, July 31st: Metabolic Conditioning (40 Minutes)
Thursday, August 1st: The Best Abs Exercises for Women (20 Minutes)
Friday, August 2nd: Saddlebags & Inner Thighs (17 Minutes) + Tank Top Arms (18 Minutes)
Saturday, August 3rd: Cardio Barefoot Flow (36 Minutes)
Sunday: REST DAY! Do some fun movement today


Week of August 5, 2013

Monday, August 5th: Kickboxing Circuit (30 Minutes)
Tuesday, August 6th: Interval Walk/Jog (34 Minutes)
Wednesday, August 7th: Superset Sculpt (40 Minutes)
Thursday, August 8th: Dance Stretch (37 Minutes)
Friday, August 9th: Sole Sculpt (40 Minutes)
Saturday, August 10th: 10-Minute Toning Walk + Pilates At Home (10 Minutes)
Sunday, August 11th: REST DAY! Do some fun movement today


Week of August 12, 2013

Monday, August 12th: Disco Dance Walk!
Tuesday, August 13th: The Rise & Shine Workout
Wednesday, August 14th: Fusion Sculpt #1
Thursday, August 15th: Cardio Ballet
Friday, August 16th: Core Stretch
Saturday, August 17th: Kickboxing Abs & Better Buns, Hips & Thighs
Sunday, August 18th: REST DAY! Do some fun movement today


Week of August 19, 2013

Monday, August 19th: The Lower Abs Circuit (18 Minutes)
Tuesday, August 20th: HIIT It Hard (30 Minutes)
Wednesday, August 21st: Floor Barre (30 Minutes)
Thursday, August 22nd: Kickboxing Circuit (30 Minutes)
Friday, August 23rd: Strong Stretch (35 Minutes)
Saturday, August 24th: High Step Metabolic Conditioning (40 Minutes) (Or, if you don’t have a step, try my Metabolic Conditioning workout instead)
Sunday, August 25th: REST DAY! Do some fun movement today

Week of August 26, 2013

Monday, August 26th: Indoor Jogging (40 Minutes)
Tuesday, August 27th: Cardio Dance Sculpt (60 Minutes)
Wednesday, August 28th: Stride & Step (30 Minutes)
Thursday, August 29th: Total Body Resistance Band (30 Minutes)
Friday, August 30th: Sunset Barefoot Walk (30 Minutes)
Saturday, August 31st: Relax & Restore (30 Minutes)
Sunday, September 1st : REST DAY! Do some fun movement today

September 2, 2013 - September 21, 2013 - see up thread - Fall Challenge

Week of September 23, 2013

Monday 9/23:*NEW* Latin Spice Walk
Tuesday 9/24: Stability Ball Sculpt
Wednesday 9/25: Kickboxing for Weight Loss + Chair Abs
Thursday 9/26: Ballet Burn
Friday 9/27: Chair Workout I & II
Saturday 9/28: Flow Yo
Sunday - Active rest

Week of September 30, 2013

Monday 9/30: High Step Metabolic Circuit
Tuesday 10/1: HIIT Cardio & Core
Wednesday 10/2: Superset Sculpt
Thursday 10/3: Lower Abs Circuit
Friday 10/4: Strength In Stillness
Saturday 10/5: Lose Your Love Handles
Sunday 10/6:Stretch, Rest & Relax

Week of October 7, 2013

Monday 10/7: *NEW* Barre Abs, Buns And Thighs
Tuesday 10/8: Cardio Ball Blast (can be done without a ball!)
Wednesday 10/9: Upper Body Meltdown
Thursday 10/10: Latin Spice Walk
Friday 10/11: Bikini Body Circuit
Saturday 10/12: Strong Stretch
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Old 01-02-19, 06:27 AM  
donnamp
 
Join Date: Nov 2001
Location: Maryland, USA
2019 January Jump Start

Let’s make 2019 your healthiest, happiest year yet!

Here Is Your 28-Day January Jump Start Plan!

Your suggested weekly workout line up for the month is outlined for you below (feel free to start your week off with Sunday or Monday as Day 1 – whatever works best for you).

WEEK ONE

DAY 1: STRENGTH
YouTube: 35-Minute Straight Up Strength Training AND/OR
DVD: 40-Minute Strictly Strength [from our NEW “Walk On: Get Strong!” DVD]


DAY 2: CARDIO + STRETCH
YouTube: HIIT for Beginners: Kickboxing Interval Training
AND/OR
DVD: 30-Minute Cardio Hit! [from “Walk Strong 3”]

Bonus Add-On:
YouTube: 18-Minute Full Body Stretching
AND/OR
DVD: 17-Minute Total Stretch [from our NEW “Total Stretch” DVD]


DAY 3: STRENGTH
YouTube: 30-Minute Total Body Strength Training
AND/OR
DVD: 30-Minute Total Body Training [from “Walk Strong 1”]


DAY 4: CARDIO + STRETCH
YouTube: 30-Minute Feel Good Fusion
AND/OR
DVD: 35-Minute Flow Cardio [from our NEW “Feel Good Fusion” DVD]

Bonus Add-On:
YouTube: 20-Minute Dynamic Stretch
AND/OR
DVD: 33-Minute Dynamic Stretch [from our NEW “Total Stretch” DVD]


DAY 5: STRENGTH
YouTube: 28-Minute Ballet Body Barre
AND/OR
DVD: 20-Minute Barre Burn [from our “Barre Fitness” DVD]


[Optional] DAY 6: CARDIO + STRETCH
YouTube: HIIT for Beginners: Walking Interval Cardio Workout, Low Impact
AND/OR
DVD: 30-Minute Low Impact HIIT [from our “Walk On: 21 Day” Plan]

Bonus Add-On:
YouTube: 18-Minute Simple, Total Body Stretch
AND/OR
DVD: 30-Minute Stride, Stretch & Relax [from our “Walk On: 21 Day” Plan]


DAY 7: ACTIVE REST DAY
Do something you enjoy that keeps you moving but that doesn’t feel like ‘exercise!’ Play an outdoor sport with family, volunteer to help at a local shelter, go for a hike with a friend, etc.

Bonus Add-On:
YouTube: 15-Minute Stretch Out Stress
AND/OR
DVD: 15-Minute Yoga for Stress Relief and Relaxation [from our NEW “Yoga Fusion Fix” DVD]



WEEK TWO

DAY 8: STRENGTH
YouTube: 30-Minute Steppin’ Strength

AND/OR
DVD: 45-Minute Stepping Strength [from our NEW “Walk On: Get Strong!” DVD]


DAY 9: CARDIO + STRETCH
YouTube: 30-Minute Steady State Cardio
AND/OR
DVD: 30-Minute Steady, Ready, Go! [from our “Walk Strong: Burn Fat & Have Fun!” DVD]

Bonus Add-On:
YouTube: 25-Minute Total Body Stretch
AND/OR
DVD: 30-Minute Deep Stretch [from our NEW “Total Stretch” DVD]


DAY 10: STRENGTH
YouTube: 20-Minute Barefoot Fusion Sculpt
OR
DVD: 47-Minute Fusion Strength [from our NEW “Feel Good Fusion” DVD]


DAY 11: CARDIO + STRETCH
YouTube: 30-Minute Interval Cardio + Core
AND/OR
DVD: 30-Minute Interval Mix [from “Walk Strong 1”]

Bonus Add-On:
YouTube: 15-Minute Short and Sweet Stretch
AND/OR
DVD: 20-Minute Flow 3: Hips and Knees [from our “Gentle Yoga” DVD]


DAY 12: STRENGTH
YouTube: 35-Minute Cardio Strength Step Circuit
AND/OR
DVD: 30-Minute Metabolic Conditioning [from “Walk Strong 3”]


[Optional] DAY 13: CARDIO + STRETCH
YouTube: 30-Minute Stride and Step
AND/OR
DVD: 30-Minute Cardio Step Jam [from “Walk Strong 3”]

Bonus Add-On:
YouTube: 30-Minute Yoga Stretch
AND/OR
DVD: 30-Minute Session 1: Flexibility and Relaxation [from our NEW “Gentle Yoga Stretch” DVD]


DAY 14: ACTIVE REST DAY
Do something you enjoy that keeps you moving but that doesn’t feel like ‘exercise!’ Play an outdoor sport with family, volunteer to help at a local shelter, go for a hike with a friend, etc.

Bonus Add-On:
YouTube: 12-Minute Under the Weather Routine
AND/OR
DVD: 30-Minute Yoga for Back Pain Prevention [from our “Gentle Yoga for Back Pain and Prevention” DVD]

WEEK THREE

DAY 15: STRENGTH
YouTube: 15-Minute Cardio + Strength Circuit + 15-Minute Total Body Strength
AND/OR
DVD: 30-Minute Cardio Interval Sculpt [from “Walk Strong 3”]



DAY 16: CARDIO + STRETCH
YouTube: 30-Minute HIIT for Beginners: Cardio Intervals
AND/OR
DVD: 30-Minute Boogie I.T. [from “Walk Strong 3”]

Bonus Add-On:
YouTube: 8-Minute Total Body Towel Stretch
AND/OR
DVD: 20-Minute Yoga for Balance and Core Strength [from our NEW “Yoga Fusion Fix” DVD]


DAY 17: STRENGTH
YouTube: 25-Minute Total Body Toned
AND/OR
DVD: 30-Minute Circuit 3: Total Focus [from our “Walk Strong: Boost Metabolism + Muscle” DVD]


DAY 18: CARDIO + STRETCH
YouTube: 30-Minute Power Interval Walk
AND/OR
DVD: 3-Mile Flat Abs Power Walk [from our “Walk On: Walk Off Belly Fat” DVD]
Bonus Add-On:
YouTube: 20-Minute Recovery Day Routine
AND/OR
DVD: 30-Minute Session 2: Stability and Mobility [from our NEW “Gentle Yoga Stretch” DVD]


DAY 19: STRENGTH
YouTube: 30-Minute ‘Knee Friendly’ Total Body Barre Workout
AND/OR
DVD: 30-Minute Barefoot Fusion Sculpt [from “Walk Strong 1”]



[Optional] DAY 20: CARDIO + STRETCH
YouTube: 30-Minute Cardio Core Fusion Flow
AND/OR
DVD: 30-Minute Core Control [from our “Walk Strong: Build Balance + Inner Strength” DVD]

Bonus Add-On:
YouTube: 18-Minute Total Body Stress Relieving Dynamic Stretch
AND/OR
DVD: 30-Minute Yoga for Strength and Flexibility [from our NEW “Yoga Fusion Fix” DVD]


DAY 21: ACTIVE REST DAY
Do something you enjoy that keeps you moving but that doesn’t feel like ‘exercise!’ Play an outdoor sport with family, volunteer to help at a local shelter, go for a hike with a friend, etc.

Bonus Add-On:
YouTube: 30-Minute Stretch, Rest & Relax
AND/OR
DVD: 30-Minute PM Relaxing Flow [from our “Yoga Stretch for Beginners and Beyond” DVD]

WEEK FOUR

DAY 22: STRENGTH
YouTube: 30-Minute Total Body Sculpt
AND/OR
DVD: 30-Minute Total Body [from “Walk Strong 3”]


DAY 23: CARDIO + STRETCH
YouTube: Pick Your 4 Favorite Miles from our Playlist Here
AND/OR
DVD: Walk On: 4-Mile Power Walk [full program, if time permits]

Bonus Add-On:

YouTube: 10-Minute Seated Chair Stretch
AND/OR
DVD: 20-Minute Chair Stretch Routine [from our “Walk On: 30 Day Plan”]

DAY 24: STRENGTH
YouTube: 15-Minute Upper Body Burn + 15-Minute Lower Body Blast
/OR
DVD: 30-Minute Upper Body + 30-Minute Lower Body [from “Walk Strong 3”]


DAY 25: CARDIO + STRETCH
YouTube: 30-Minute Cardio Ball Blast
AND/OR
DVD: 30-Minute Have a Ball! [from “Walk Strong: Burn Fat + Have Fun!” DVD]

Bonus Add-On:
YouTube: 30-Minute Strength in Stillness
AND/OR
DVD: 30-Minute Yoga Strength + Stretch [from “Walk Strong 3”]


DAY 26: STRENGTH
YouTube: 36-Minute Stride and Strength
AND/OR
DVD: 30-Minute Tred and Shed [from our “Walk On: 21 Day” Plan]


[Optional] DAY 27: CARDIO + STRETCH
YouTube: 30-Minute Kickboxing Cardio Abs
AND/OR
DVD: 28-Minute Cardio Abs + Bonus 4-Minute Tabata [from our “Cardio Abs” DVD]

Bonus Add-On:
YouTube: 15-Minute Foam Roller Routine
AND/OR
DVD: 30-Minute Prehab Routine [from “Walk Strong 1”]


DAY 28: ACTIVE REST DAY
Do something you enjoy that keeps you moving but that doesn’t feel like ‘exercise!’ Play an outdoor sport with family, volunteer to help at a local shelter, go for a hike with a friend, etc.

Bonus Add-On:
YouTube: 12-Minute Better Posture Workout
AND/OR
DVD: The Strong Feet + Ankles Workout + Strong Knees + Hips Routine [from our “Walk On: 5 Fat Burning Miles” DVD]
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Old 02-02-19, 05:02 PM  
donnamp
 
Join Date: Nov 2001
Location: Maryland, USA
2019 Fusion February

WEEK ONE

DAY 1: STRENGTH + CORE
YouTube: *NEW* 30-Minute Fusion Strength
OR
DVD: 47-Minute Fusion Strength [from our NEW “Feel Good Fusion” DVD]
DAY 2: BAREFOOT CARDIO + STRETCH
YouTube: 30-Minute Cardio Mat Fusion 2
AND/OR
DVD: 20-Minute Cardio Flow and/or 20-Minute Cardio Dance Sculpt [from our “Total Body Balance” DVD]

Bonus Add-On:
YouTube:18-Minute Full Body Stretching
AND/OR
DVD: 17-Minute Total Stretch [from our NEW “Total Stretch” DVD]


DAY 3: STRENGTH + CARDIO WALK
YouTube: 34-Minute Stride + Strength II
AND/OR
DVD: 30-Minute Toning Walk [from our “Walk On: 30 Day Plan”]


DAY 4: CARDIO + CORE YouTube: 15-Minute Kickboxing 101
AND/OR
DVD: 30-Minute 360 Abs [from “Walk Strong 1”]

Bonus Add-On:
YouTube: 18-Minute Total Body Stress Relieving Dynamic Stretch
AND/OR
DVD: 30-Minute Yoga for Strength and Flexibility [from our NEW “Yoga Fusion Fix” DVD]


DAY 5: STRENGTH + CARDIO YouTube: 35-Minute Cardio Strength Step Circuit
AND/OR
DVD: 30-Minute Metabolic Conditioning [from “Walk Strong 3”]

[Optional] DAY 6: BRAIN TRAINING CARDIO + STRETCH YouTube: 15-Minute Cardio & Coordination*
AND/OR
DVD: 30-Minute Brain Fitness Fun* [from “Walk Strong 1”] and/or 1-Mile Brain Booster* [from our “Walk On: 5 Fat Burning Miles” DVD]
*if you’ve done these routines previously, be sure to focus on increasing your speed, performance of the brain exercises to keep improving your reaction time! Bonus Add-On:
YouTube:15-Minute Stretch Out Stress
AND/OR
DVD: 15-Minute Yoga for Stress Relief and Relaxation [from our NEW “Yoga Fusion Fix” DVD]


DAY 7: ACTIVE REST DAY
Do something you enjoy that keeps you moving but that doesn’t feel like ‘exercise!’ Play an outdoor sport with family, volunteer to help at a local shelter, go for a hike with a friend, etc.
WEEK TWO

DAY 8: STRENGTH, CARDIO + CORE
YouTube: 20-Minute Total Body Cardio Sculpting AND/OR
DVD: 28-Minute Total Body Abs Transformer [from our “Cardio Abs” DVD]

DAY 9: BAREFOOT CARDIO + CORE
YouTube: 30-Minute Cardio Ballet + 25-Minute Barre Abs, Buns & Thighs
AND/OR
DVD: 20-Minute Cardio Ballet + 20-Minute Floor Barre [from our “Barre Fitness” DVD]

DAY 10: STRENGTH + INTERVAL CARDIO
YouTube: 30-Minute Kickboxing Circuit Workout
AND/OR
DVD: 30-Minute Cardio Interval Sculpt [from “Walk Strong 3”]

DAY 11: CARDIO + CORE + STRETCH YouTube: 45-Minute Cardio Ball Ballet
AND/OR
DVD: 30-Minute Barefoot Cardio Core [from “Walk Strong 3”]

Bonus Add-On:
YouTube:12-Minute Under the Weather Routine
AND/OR
DVD: 30-Minute Yoga for Back Pain Prevention [from our “Gentle Yoga for Back Pain and Prevention” DVD]


DAY 12: STRENGTH + BALANCE YouTube: 30-Minute Ballet Body Sculpt
AND/OR
DVD: 30-Minute Tone + Flow [from “Walk Strong 3”]

[Optional] DAY 13: CARDIO + STRETCH
YouTube: 30-Minute Power Interval Walk
AND/OR
DVD: 30-Minute Pyramid Power Walk [from our “Walk On: 30 Day Plan”]

Bonus Add-On:
YouTube: 30-Minute Yoga Stretch
AND/OR
DVD: 30-Minute Session 1: Flexibility and Relaxation [from our NEW “Gentle Yoga Stretch” DVD]


DAY 14: ACTIVE REST DAY
Do something you enjoy that keeps you moving but that doesn’t feel like ‘exercise!’

WEEK THREE

DAY 15: STRENGTH + CARDIO YouTube: 30-Minute Steppin’ Strength OR
DVD: 45-Minute Stepping Strength [from our NEW “Walk On: Get Strong!” DVD]

DAY 16: CARDIO + CORE YouTube: 30-Minute Cardio Ball Blast
AND/OR
DVD: 30-Minute Have a Ball! [from “Walk Strong: Burn Fat + Have Fun!” DVD]

DAY 17: STRENGTH + CORE
YouTube: 25-Minute Total Body Toned
AND/OR
DVD: 30-Minute Total Body [from “Walk Strong 3”]

DAY 18: BAREFOOT CARDIO + STRETCH YouTube: 30-Minute Feel Good Fusion
AND/OR
DVD: 35-Minute Flow Cardio [from our NEW “Feel Good Fusion” DVD]

Bonus Add-On:
YouTube: 20-Minute Recovery Day Routine
AND/OR
DVD: 30-Minute Session 2: Stability and Mobility [from our NEW “Gentle Yoga Stretch” DVD]


DAY 19: STRENGTH + CORE
YouTube: 30-Minute Pilates Total Body
AND/OR
DVD: 20-Minute Sole Sculpt + 20-Minute Core Stretch [from our “Total Body Balance” DVD]

[Optional] DAY 20: BAREFOOT CARDIO CORE + STRETCH
YouTube: 30-Minute Cardio Core Fusion Flow
AND/OR
DVD: 30-Minute Core Control [from our “Walk Strong: Build Balance + Inner Strength” DVD]

Bonus Add-On:
YouTube:30-Minute Stretch, Rest & Relax
AND/OR
DVD: 30-Minute PM Relaxing Flow [from our “Yoga Stretch for Beginners and Beyond” DVD]


DAY 21: ACTIVE REST DAY
Do something you enjoy that keeps you moving but that doesn’t feel like ‘exercise!’

WEEK FOUR

DAY 22: CARDIO WALK + STRETCH
YouTube: Pick Your 4 Favorite Miles* from our Playlist Here
AND/OR
DVD: 4 Mega Miles* Premix (Warm Up, Energy Boost, Pumped Up Pace, Jog and Jive, Waistline Work, Cool Down) [from our Walk On: 5 Mix + Match Miles DVD]
*be sure to count these towards your daily step count total for the day!

Bonus Add-On:

YouTube: 10-Minute Seated Chair Stretch
AND/OR
DVD: 20-Minute Chair Stretch Routine [from our “Walk On: 30 Day Plan”]

DAY 23: STRENGTH
YouTube: 20-Minute Upper Body Barre
AND/OR
DVD: 30-Minute Barre Sculpt [from “Walk Strong 3”]

DAY 24: CARDIO + CORE + STRETCH YouTube: 30-Minute Power Interval Walk
AND/OR
DVD: 3-Mile Flat Abs Power Walk [from our “Walk On: Walk Off Belly Fat” DVD]
Bonus Add-On:
YouTube:15-Minute Foam Roller Routine
AND/OR
DVD: 30-Minute Prehab Routine [from “Walk Strong 1”]

DAY 25: STRENGTH + CORE YouTube: 10-Minute Total Body Workout + 10-Minute Abs Workout
AND/OR
DVD: 15-Minute Streamline Sculpt + 15-Minute Add On Abs [from “Walk Strong 3”]

DAY 26: CORE, STRENGTH + BALANCE
YouTube: 30-Minute Stretch & Strength (Sundown Mix)
AND/OR
DVD: 30-Minute Pilates + Yoga [from “Walk Strong 3”]

[Optional] DAY 27: CARDIO + CORE+ STRETCH
YouTube: 30-Minute Kickboxing Cardio Abs
AND/OR
DVD: 28-Minute Cardio Abs + Bonus 4-Minute Tabata [from our “Cardio Abs” DVD]

Bonus Add-On:
YouTube: 30-Minute Strength in Stillness
AND/OR
DVD: 30-Minute Yoga Strength + Stretch [from “Walk Strong 3”]


DAY 28: ACTIVE REST DAY
Do something you enjoy that keeps you moving but that doesn’t feel like ‘exercise!’
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Old 03-14-19, 05:54 AM  
donnamp
 
Join Date: Nov 2001
Location: Maryland, USA
Spring Ahead Challenge - 2019

WEEK ONE

Focus: Endurance

Intensity: Moderate

Day 1: CARDIO & COORDINATION

DVD: 30-Minute Cardio Step Jam [from our Walk Strong 3 series]

and/or

YouTube: 30-Minute Stride & Step*

*Don’t have a step? You can still follow along without one!

OPTIONAL: Add in a stretch session today!

Day 2: CARDIO STRENGTH

DVD: 45-Minute Stepping Strength [from our “Walk On: Get Strong!” DVD]

and/or

YouTube: 30-Minute Stepping Strength

Day 3: STEADY STATE CARDIO

DVD: Walk On: 4 Mile Power Walk* [full program, if time permits] OR the 4 Mega Miles* (Premix #3) [from our “Walk On: 5 Mix & Match Miles”]

and/or

YouTube: Pick your 4 favorite miles from our playlist here*

*Be sure to add these miles towards today’s daily step count!

OPTIONAL: Add in a stretch session today!

Day 4: FUSION STRENGTH

DVD: 30-Minute Poise & Grace [from our “Walk Strong: Build Balance + Inner Strength” DVD]

and/or

YouTube: 30-Minute Fusion Sculpt

Day 5: CORE, CARDIO & PREHAB

DVD: 30-Minute Barefoot Cardio Core [from our Walk Strong 3 series] and 15-Minute Strong Feet and Ankles Workout [from our “Walk On: 5 Fat Burning Miles” DVD]

and/or

YouTube: 26-Minute Cardio Pilates

Day 6: BALANCE & AGILITY

DVD: Balance & Agility [from our “Walk Strong: Build Balance + Inner Strength” DVD]

and/or

YouTube: Fusion Band

Day 7: ACTIVE REST DAY

(Have fun and play! This is also a great day to fit in another stretch or prehab session — feel free to add in any of your favorite routines today if you wish).

WEEK TWO

FOCUS: Strength & Stamina

INTENSITY: Challenge

Day 8: STRENGTH

DVD: 30-Minute Upper Body Strength [from our “Walk Strong” series] OR 35-Minute Upper Body Circuit Walk [from our “Walk On: Metabolism Booster” DVD]

and/or

YouTube: 20-Minute Upper Body Strength OR 12-Minute Upper Body Circuit Walk

Day 9: STRENGTH

DVD: 30-Minute Lower Body [from our Walk Strong 3 series] OR 35-Minute Lower Body Circuit Walk [from our “Walk On: Metabolism Booster” DVD]

and/or

YouTube: 40-Minute Leg Day Workout OR 11-Minute Buns + Thighs Circuit Walk

Day 10: CARDIO

DVD: 30-Minute Interval Mix [from our “Walk Strong” series]

and/or

YouTube: 30-Minute HIIT Cardio + Core

OPTIONAL: Add in a stretch session today!

Day 11: CARDIO SCULPT

DVD: 30-Minute Cardio Interval Sculpt [from our Walk Strong 3 series]

and/or

YouTube: 30-Minute Travel Friendly Cardio + Strength Circuit Workout

Day 12: CORE CARDIO

DVD: 30-Minute Cardio Hit! [from our Walk Strong 3 series]

and/or

YouTube: 23-Minute HIIT for Beginners: Kickboxing Interval Training

OPTIONAL: Add in a stretch session today!

Day 13: STRENGTH

DVD: 40-Minute Strictly Strength [from our “Walk On: Get Strong!” DVD]

and/or

YouTube: 20-Minute Total Body Strength

Day 14: ACTIVE REST DAY

(Have fun and play! This is also great day to fit in another stretch or prehab session — feel free to add in any of your favorite routines today if you wish).

WEEK THREE

FOCUS: Core Centric

INTENSITY: Moderate

Day 15: STEADY STATE CARDIO & CORE

DVD: 30-Minute Fat Blaster [from our “Walk On: 3 Weight Loss Walks” DVD, exclusively available in our 30 Day Plan set] and the Healthy Back bonus Workout [from our “Walk On: 5 Day Fat Burn” DVD, exclusively available in our 30 Day Plan set]

and/or

YouTube: 30-Minute Power Interval Walk and 12-Minute Better Posture Workout

Day 16: STRENGTH

DVD: 40-Minute Strictly Strength [from our “Walk On: Get Strong!” DVD]

and/or

YouTube: 30-Minute Total Body Standing Strength [Prenatal Approved]

Day 17: CARDIO CORE

DVD: 3-Mile Flat Abs Walk [from our “Walk On: Walk Off Belly Fat” DVD]

and/or

YouTube: 40-Minute Flat Abs Walk

OPTIONAL: Add in a stretch session today!

Day 18: STRENGTH

DVD: 28-Minute Total Body Abs Transformer [from our “Cardio Abs” DVD] & OPTIONAL 20-Minute Core Stretch [from our “Total Body Balance” DVD]

and/or

YouTube: 20-Minute Single Sided Strength

Day 19: CORE + PREHAB

DVD: 30-Minute Prehab Routine [from our “Walk Strong” series] plus 26-Minute Concentrated Abs [from our “Cardio Abs” DVD]

and/or

YouTube: 20-Minute Abs, Back & Core

OPTIONAL: Add in a stretch session today!

Day 20: STRENGTH

DVD: 30-Minute Tone & Flow [from our Walk Strong 3 series]

and/or

YouTube: 40-Minute Yoga Tone

Day 21: ACTIVE REST DAY

(Have fun and play! This is also a great day to fit in another stretch or prehab session — feel free to add in any of your favorite routines today if you wish).

WEEK FOUR

FOCUS: Stretch & Strength* [*go as heavy as you safely can during your strength sessions this week!]

INTENSITY: Challenge

Day 22: PREHAB & STRENGTH

DVD: 15-Minute Strong Knees and Hips Routine [from our “Walk On: 5 Fat Burning Miles” DVD] plus 30-Minute Total Body [from our Walk Strong 3 series] plus

and/or

YouTube: 30-Minute Total Body Sculpt

Day 23: STRETCH

DVD: 30-Minute Yoga for Strength & Flexibility [from our “Yoga Fusion Fix” DVD]

and/or

YouTube: NEW 8-Minute Standing Stretch *please note this link will only be available after this workout airs on our channel on 4/6

Day 24: STRENGTH

DVD: 30-Minute Upper Focus + 30-Minute Lower Focus, if time permits [from our “Walk Strong: Boost Metabolism & Muscle” DVD]

OR

YouTube: 15-Minute Upper Body Burn + 15-Minute Lower Body Blast

Day 25: STRETCH

DVD: 30-Minute Gentle Yoga for Stability and Mobility [from our “Gentle Yoga Stretch” DVD]

and/or

YouTube: 30-Minute Yoga Stretch

Day 26: STRENGTH

DVD: Total Body Training + Streamline Sculpt OPTIONAL: Add On Abs [all from our Walk Strong 3 series]

and/or

YouTube: 15-Minute Total Body Strength + 10-Minute Cardio Strength Mash Up OPTIONAL: 8-Minute Abs + Back Exercises

Day 27: CARDIO & STRETCH

DVD: Warm Up, Mile 1, 4, 6, Cool Down and Stretch from our “Walk On: 6 Mile Mix” DVD]

and/or

YouTube: 30-Minute Power Walk + 5-Minute Fix: Total Body Stretch

Day 28: ACTIVE REST DAY

(Have fun and play! This is also a great day to fit in another stretch or prehab session — feel free to add in any of your favorite routines today if you wish).

WEEK FIVE

FOCUS: Glow & Flow

INTENSITY: Moderate

Day 29: FUSION STRENGTH

DVD: 52-Minute Fusion Strength [from our “Feel Good Fusion” DVD]

and/or

YouTube: 30-Minute Yoga Sculpt

Day 30: STEADY STATE CARDIO & PREHAB

DVD: 30-Minute Cardio Party [from our “Walk Strong” series] and 20-Minute Bonus Routine for Stronger Knees [from our “Walk On: Metabolism Booster” DVD]

and/or

YouTube: 30-Minute Latin Spice Walk + 8-Minute Total Body Towel Stretch

Day 31: ENDURANCE STRENGTH

DVD: 30-Minute Barre Sculpt [from our Walk Strong 3 series]

and/or

YouTube: 20-Minute Prenatal Total Body Strength Workout [great for non-prenatal exercisers too!]

Day 32: CARDIO & CORE

DVD: 35-Minute Flow Cardio [from our “Feel Good Fusion” DVD]

and/or

YouTube: 30-Minute Feel Good Fusion

Day 33: ENDURANCE STRENGTH

DVD: 30-Minute Barefoot Fusion Sculpt [from our “Walk Strong” series]

and/or

YouTube: 40-Minute Fusion Band

Day 34: CORE

DVD: 30-Minute Pilates + Yoga [from our Walk Strong 3 series]

and/or

YouTube: The 26-Minute Rise & Shine Workout

Day 35: ACTIVE REST DAY

(Have fun and play! This is also a great day to fit in another stretch or prehab session — feel free to add in any of your favorite routines today if you wish).

WEEK SIX

FOCUS: Power Push

INTENSITY: Challenge

Day 36: STRENGTH

DVD: 35-Minute Total Focus [from our “Walk Strong: Boost Metabolism & Muscle” DVD]

and/or

YouTube: 30-Minute Strength Training for Women

Day 37: HIIT CARDIO

DVD: Boogie I.T. [from our “Walk Strong” series]

and/or

YouTube: 26-Minute Cardio Bootcamp Boogie

OPTIONAL: Add in a stretch session today!

Day 38: STRENGTH

DVD: 30-Minute Metabolic Conditioning [from our Walk Strong 3 series]

and/or

YouTube: 35-Minute Cardio Strength Step Circuit

Day 39: CARDIO CORE + FOUNDATIONS

DVD: 30-Minute 360 Abs [from our “Walk Strong” series] plus 30-Minute Foundations [from our Walk Strong 3 series] (can be done in either order – Foundations or 360 Abs first, your preference).

and/or

YouTube: 15-Minute Kickboxing 101

OPTIONAL: Add in a stretch session today!

Day 40: STRENGTH

DVD: 30-Minute Upper Body + 30-Minute Lower Body, if time permits [from our Walk Strong 3 series]

or

YouTube: 30-Minute Total Body Chisel + Burn

Day 41: CARDIO & STRETCH

DVD: 30-Minute Steady, Ready, Go [from “Walk Strong: Burn Fat and Have Fun” DVD] and 30-Minute Dynamic Stretch, if time permits [from our “Total Stretch” DVD]

or

YouTube: 20-Minute Calorie Crushing Cardio and 15-Minute Short and Sweet Stretch

Day 42: ACTIVE REST DAY

(Have fun and play! This is also a great day to fit in another stretch or prehab session — feel free to add in any of your favorite routines today if you wish).
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Old 05-18-19, 07:12 PM  
donnamp
 
Join Date: Nov 2001
Location: Maryland, USA
Summer of Strength 2019

WEEK ONE

FOCUS: STAMINA

Notes: It’s time to build up our stamina! Be sure to use your heaviest set(s) of weights this week (remember, you can start with your heaviest and then drop down to the next lower set if you can’t complete every rep in the set with great form). Challenge your body, but always stay safe too!

Day 1: TOTAL BODY

DVD/Digital: 30-Minute Total Body from Walk Strong 3

YouTube: 35-Minute Straight Up Strength Training

Day 2: STRETCH

DVD/Digital: 30-Minute Yoga for Strength and Flexibility from Yoga Fusion Fix

YouTube: 30-Minute Strength in Stillness

Day 3: UPPER BODY

DVD/Digital: 30-Minute Upper Body Strength from Walk Strong

YouTube: 20-Minute Awesome Arms & Abs

Day 4: STRETCH

DVD/Digital: 15-Minute Yoga for Stress Relief and Relaxation from Yoga Fusion Fix

YouTube: 15-Minute Short & Sweet Stretch

Day 5: LOWER BODY

DVD/Digital: Lower Body from Walk Strong 3

YouTube: 15-Minute Lower Body Blast

Day 6: OFF*

Day 7: OFF*

*Feel free to mix these in during the week if you prefer Day 2 and 4 OFF for example. Mix it up any way that works best for you! OFF Days off are also great for adding in additional stretch or prehab style routines too.

WEEK TWO

FOCUS: ENDURANCE

Notes: This week is all about building a stronger foundation by focusing on muscular endurance, balance, agility, and mobility. Focus on being able to perform your repetitions through the largest range of motion you safely can using great form for every rep. We’re going higher on the rep count, so feel free to go lighter on your weights during this week’s sessions.

Day 8: TOTAL BODY STRENGTH

DVD/Digital: 45-Minute Stepping Strength from Walk On: Get Strong

YouTube: 30-Minute Stepping Strength

Day 9: ENERGIZING STRETCH

DVD/Digital: 30-Minute AM: Energizing Flow from Yoga Stretch for Beginners and Beyond

YouTube: 30-Minute Strong Stretch

Day 10: TOTAL BODY FUSION

DVD/Digital: 47-Minute Fusion Strength from Feel Good Fusion

YouTube: 20-Minute Barefoot Fusion Sculpt

Day 11: CORE STRETCH

DVD/Digital: 20-Minute Core Stretch from Total Body Balance

YouTube: 20-Minute Core Stretch

Day 12: TOTAL BODY BARRE

DVD/Digital: 60-Minute Barre Fitness (Play All)

YouTube: 52-Minute Ballet Burn

Day 13: OFF*

Day 14: OFF*

*Feel free to mix these in during the week if you prefer Day 2 and 4 OFF for example. Mix it up any way that works best for you! OFF Days off are also great for adding in additional stretch or prehab style routines too.

WEEK THREE

FOCUS: POWER

Notes: Our power-focused training this week will offer even more of a cardio effect, especially if you go heavier with your weights (when appropriate, making sure you can still maintain great form and control during the reps) during the sessions. Be sure to attempt these tougher training days when you are both fully rested and hydrated so you can really push yourself during the workouts (and then enjoy those light mobility work days in between!).

Day 15: METABOLIC CONDITIONING

DVD/Digital: 30-Minute Metabolic Conditioning from Walk Strong 3

AND/OR

YouTube: 30-Minute MetCon 5

Day 16: FLEXIBILITY & MOBILITY

DVD/Digital: 30-Minute Gentle Yoga for Stability and Mobility from Gentle Yoga Stretch

AND/OR

YouTube: 8-Minute Total Body Towel Stretch

Day 17: CARDIO SCULPT

DVD/Digital: 28-Minute Total Body Abs Transformer from Cardio Abs

AND/OR

YouTube: 20-Minute Cardio Sculpting

Day 18: DYNAMIC STRETCH

DVD/Digital: 30-Minute Dynamic Stretch from Walk Strong

YouTube: 18-Minute Total Body Stress Relieving Dynamic Stretch

Day 19: INTERVAL SCULPT

DVD/Digital: 30-Minute Cardio Interval Sculpt from Walk Strong 3

AND/OR

YouTube: 30-Minute Travel Friendly Cardio + Strength Circuit Workout

Day 20: OFF*

Day 21: OFF*

*Feel free to mix these in during the week if you prefer Day 2 and 4 OFF for example. Mix it up any way that works best for you! OFF Days off are also great for adding in additional stretch or prehab style routines too.

WEEK FOUR

FOCUS: FUNCTION

Notes: While our sessions always focus on both form and function since our ultimate goal is to train for a better quality of life, this week’s sessions highlight some of the bonus effects these types of workouts can provide not only during your exercise time, but in your daily life too.

Day 22: TOTAL BODY + CORE

DVD/Digital: 15-Minute Streamline Sculpt + 15-Minute Total Body Training + OPTIONAL 15-Minute Add On Abs from Walk Strong 3

YouTube: 23-Minute Single Sided Strength

Day 23: PILATES

DVD/Digital: 30-Minute Pilates + Yoga from Walk Strong 3

AND/OR

YouTube: 20-Minute Belly, Buns & Thighs Yoga

Day 24: TOTAL BODY PREHAB & STRENGTH

DVD/Digital: [OPTIONAL – can be used first as an extended warm up] 30-Minute Prehab from Walk Strong from + 35-Minute Total Focus from Walk Strong: Boost Metabolism & Muscle [Walk Strong 2.0]

YouTube: 30-Minute Total Body Standing Strength

Day 25: GENTLE YOGA FOR BACK PAIN PREVENTION

DVD/Digital: 30-Minute Yoga for Back Pain Prevention from Gentle Yoga for Back Pain Relief & Prevention

YouTube: 40-Minute Gentle Yoga for Back

Day 26: TOTAL BODY BARRE & AGILITY

DVD/Digital: 30-Minute Barre Sculpt from Walk Strong 3 + [OPTIONAL] Balance & Agility from Walk Strong: Build Balance & Inner Strength

YouTube: 20-Minute Total Body Barre *NEW* + [OPTIONAL] 40-Minute Fusion Band

Day 27: OFF*

Day 28: OFF*

*Feel free to mix these in during the week if you prefer Day 2 and 4 OFF for example. Mix it up any way that works best for you! OFF Days off are also great for adding in additional stretch or prehab style routines too.

WEEK FIVE

FOCUS: TOTAL STRENGTH

Notes: The final week of this rotation is focused on bringing together the stamina, endurance, power, and function that you’ve been developing and putting it into each one of these routines with total strength. Work to the best of your ability, performing the fullest expression of all of the movements, managing the heaviest weight or advancement option you are able to handle with great form and control. (Just a heads up, Day 29’s DVD options are a little longer than usual, so feel free to swap days around if needed, or use the YouTube options instead, in order to fit it into your schedule).

Oh, and at the end of the week, don’t forget to celebrate your STRENGTH once you are done! You did it — yeah!!

Day 29: LOWER & UPPER BODY

DVD/Digital: 35-Minute Lower Focus + 35-Minute Upper Body from Walk Strong: Boost Metabolism & Muscle [Walk Strong 2.0]

YouTube: 30-Minute Total Body Strength Training + 15-Minute Total Body Cardio Strength

Day 30: STRETCH

DVD/Digital: 20-Minute Yoga for Balance & Core Strength from Yoga Fusion Fix

YouTube: 25-Minute Total Body Stretch

Day 31: TOTAL BODY STRENGTH

DVD/Digital: 40-Minute Strictly Strength from Walk On: Get Strong

YouTube: 18-Minute Total Body Sculpting Time Saver Workout

Day 32: STRETCH

DVD/Digital: 30-Minute Gentle Yoga for Flexibility and Relaxation from Gentle Yoga Stretch

YouTube: 15-Minute Stretch Out Stress

Day 33: STRENGTH & ENDURANCE

DVD/Digital: 30-Minute Strength Interval Walk from Walk On: 30 Day Plan [Major Metabolism Booster DVD]

AND/OR

YouTube: 36-Minute Stride & Strength Walk

Day 34: OFF*

Day 35: OFF*

*Feel free to mix these in during the week if you prefer Day 2 and 4 OFF for example. Mix it up any way that works best for you! OFF Days off are also great for adding in additional stretch or prehab style routines too.
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Old 05-24-19, 08:52 AM  
LeslieM
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Join Date: Nov 2001
Location: Illinois
This is great! I'm going to print this out and save a digital copy!

Thanks so much!

Leslie
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Old 08-12-19, 03:54 AM  
donnamp
 
Join Date: Nov 2001
Location: Maryland, USA
2019 - Core Week

MONDAY: 30-Minute Total Body Training from our “Walk Strong: 6 Week System” DVD and/or 15-Minute Streamline Sculpt from our “Walk Strong 3” DVD; OR 30-Minute 2-in-1 Toning and/or 20-Minute Circuit on YouTube

TUESDAY: 30-Minute Core Control from our “Walk Strong: Build Balance & Inner Strength” DVD and/or 20-Minute Floor Barre from our “Barre Fitness” DVD; OR 20-Minute Standing Pilates Fusion Abs and 25-Minute Abs, Butt & Thighs Barre Workout on YouTube

WEDNESDAY: 28-Minute Total Abs Transformer from our “Cardio Abs” DVD and/or 30-Minute Total Focus from our “Walk Strong: Boost Metabolism & Muscle” DVD; OR 30-Minute Travel-Friendly Cardio Strength Circuit on YouTube

THURSDAY: 30-Minute Barefoot Cardio Core from our “Walk Strong 3” DVD and/or 20-Minute Core Stretch from our “Total Body Balance” DVD; OR 45-Minute Cardio Ball Ballet on YouTube

FRIDAY: 30-Minute Cardio HIT! and/or 30-Minute Pilates + Yoga from our “Walk Strong 3” DVD; OR 30-Minute Kickboxing Cardio Abs and/or 12-Minute Standing Pilates for Flat Abs on YouTube

SATURDAY: 47-Minute Fusion Strength from our “Feel Good Fusion” DVD; OR 30-Minute Fusion Sculpt on YouTube

SUNDAY: 20-Minute Yoga for Balance and Core Strength from our “Yoga Fusion Fix” DVD, and/or 20-Minute Dynamic Stretch on YouTube
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Old 09-01-19, 07:01 PM  
bubbles76
 
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Join Date: Feb 2007
Location: New Jersey
Thanks Donna! This week is my transition week, meaning a "rest week" from the rotation I just finished while I think on my new rotation. I think I'll focus on core and yoga. 2019 Core Week sounds like a winner!
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