07-27-16, 01:20 PM | |
Join Date: Nov 2001
Location: Maryland, USA
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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 |
08-05-16, 04:00 PM | |
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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jessica smith, jessica smith get strong, jessica smith rotation, my fitness pal, myfitnesspal |
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