Jessica Smith presents Walk Strong 3: Brand new 8 week fitness program REVIEW part 2 #WalkStrong

I had the privilege to be a part of the Jessica Smith DVD focus group to preview these workouts ahead of release time and to post my honest reviews and pictures of the program once released.

I will be posting my review here on my blog in 2 parts.

Part 1 will include information about the DVD program, names of the workouts, intensity levels, links to buy, sneak peek videos and my initial thoughts (good and bad) of the program.

Part 2 will include pictures of every workout, equipment list for every workout, length of time for every workout and my specific notes & opinions about each one.

>>This is part 2!

My part 1 review is here: http://empowermoms.net/2017/11/jessica-smith-presents-walk-strong-3-brand-new-8-week-fitness-program-review-part-1-walkstrong.html

EQUIPMENT NEEDED FOR WALK STRONG 3 WORKOUTS:
•yoga mat
•sturdy high back chair
•playground ball or pilates ball (non weighted)
•step (with or without risers)
•set of light dumbbells (2-8 pounds)
•set of medium dumbbells (8-15 pounds)
•set of heavy dumbbells (10-25 pounds)

*The ball and step are optional and Debbie does not use these items in the workouts, however, I feel they are VERY beneficial and worth having!

**I did not use a yoga mat for any of the workouts because of my workout floor. I also only used 2 sets of weights (light and heavy) so 3 sets are not mandatory in my opinion.

As I mentioned in part 1, before every workout there is a screen that lists all the equipment needed for the workout like this example.

WORKOUTS INCLUDED IN WALK STRONG 3:

Disc 1: FOUNDATIONS & FLEXIBILITY
✳Foundations
• Time: 0-34:00 mins
• Equipment needed: mat, hand towel, sturdy high back chair
• Intensity Level: Low (can be used as extended warm up)
• Notes: BAREFOOT. This workout is worth doing to review proper form and alignment for exercises like squats and lunges. I personally don’t feel I need to do this workout more than once.

✳Deep Stretch
• Time: 0-32:25 mins
• Equipment needed: mat, towel, optional pillow
• Intensity Level: Low
• Notes: BAREFOOT. Have not completed yet.

✳Yoga Stretch + Strength
• Time: 0-31:30 mins
• Equipment needed: mat, optional towel, optional yoga block
• Intensity Level: Low
• Notes: BAREFOOT. Have not completed yet.

Disc 2: CARDIO CROSS TRAIN
✳Cardio Step Jam
• Time: 0-32:35 mins
• Equipment needed: step with optional risers
• Intensity Level: Low/Moderate
• Notes: Debbie doesn’t use a step for this workout. I used a single step with no risers. First 2.5 minutes is warm up without the step. Workout alternates between using and not using the step. Cool down and stretching at the end for about 2 minutes. Loved this workout! Not a complicated step aerobics workout.

✳Boogie I.T.
• Time: 0-30:00 mins
• Equipment needed: none
• Intensity Level: Moderate/High
• Notes: Warm up for about 5 minutes before 30 seconds of cardio interval training. Some of the intervals weren’t explained clearly ahead of time but she does 2 rounds of each interval so I was able to figure out most of it. This workout has alot of high energy, high impact, lots of agility work. I found it very tough on my knees so I don’t plan to do this workout very often. Cool down and stretching at the end for about 3 minutes.

✳Cardio HIT!
• Time: 0-31:20 mins
• Equipment needed: sturdy high back chair
• Intensity Level: Moderate/High
• Notes: This is an all standing, boxing inspired routine. Workout includes at least 3 intervals. Chair is needed for last 5 minutes of the workout for standing leg kicks. Loved this workout since I love boxing drills! Cool down and stretching at the end for about 2 minutes.

Disc 3: SCULPT
✳Metabolic Conditioning (weights)
• Time: 0-32:15
• Equipment needed: mat, set of light dumbbells, set of medium dumbbells, optional step
• Intensity Level: Moderate/High
• Notes: Warming up first 2.5 without step, then start using step. Debbie doesn’t use a step. Start using weights after first 4.5 minutes. Workout alternates between standing and floor work. Cool down and stretching at the end for about 2.5 minutes. Challenging but doable!

✳Cardio Interval Sculpt (weights)
• Time: 0-32:45
• Equipment needed: mat, set of light dumbbells, set of medium dumbbells
• Intensity Level: Moderate/High
• Notes: Warming up first 3.5 minutes then start using weights. Alternate between segments (intervals) of cardio and strength training through out. Patterns like squat/lunge/squat/overhead press. Standing and floor work routine. Cool down and stretching at the end for about 1.5 minutes. Loved this interval routine!

✳Barre Sculpt (weights)
• Time: 0-32:10
• Equipment needed: mat, set of light dumbbells, chair, optional ball
• Intensity Level: Low/Moderate
• Notes: BAREFOOT. Start using the ball right away during warm up. Debbie does not use a ball during this workout. Lots of ballet inspired Barre positions. Only need chair at the beginning for first 10 minutes as the “ballet bar”. Start using light dumbbells halfway thru at clock timer 13.5 minutes, along with the ball. Standing and floor routine. Cool down and stretching at the end for about 1.5 minutes. Great Barre inspired workout!

Disc 4: STRENGTH
✳Total Body (weights)
• Time: 0-32:45 mins
• Equipment needed: mat, set of light dumbbells, set of medium dumbbells, set of heavy dumbbells
• Intensity Level: Moderate/High
• Notes: Warming up without weights for about the first 4 minutes then heavy weights are used. This workout has standing work and then floor core work for last 5 minutes. Jessica encourages you to use the “drop set technique” meaning you start with your heavy weights, do as many reps as you can then drop to smaller weights-which is why she encourages you to have 2-3 sets of different size weights. Cool down and stretching at the end for about 2.5 minutes. Love this strength training routine!

✳Upper Body (weights)
• Time: 0-32:25 mins
• Equipment needed: mat, set of light dumbbells, set of medium dumbbells, set of heavy dumbbells
• Intensity Level: Moderate/High
• Notes: Warming up for first 2 minutes without weights. Floor and standing routine. Doing supersets and different combos in this workout-not complicated. Cool down and stretching at the end for about 2 minutes. Love this strength training workout and love that I’m doing different sets and reps and holds.

✳Lower Body (weights)
• Time: 0-30:25 mins
• Equipment needed: mat, set of light dumbbells, set of medium dumbbells, set of heavy dumbbells, optional step
• Intensity Level: Moderate/High
• Notes: Use step right away for warm up then weights after 5 minutes of warm up. Debbie doesn’t use a step. I used a step with no risers. In between strength training sets you do “active rests” which are cardio body weight exercises. Floor work for last 5 minutes. Cool down and stretching at the end for about 2 minutes. Also loved this strength training workout. This was my favorite DVD since I love doing strength training and different size weights.

Disc 5: FUSION MIX
✳Barefoot Cardio Core (weights)
• Time: 0-32:30 mins
• Equipment needed: pilates ball or non weighted playground ball
• Intensity Level: Low/Moderate
• Notes: BAREFOOT. Debbie doesn’t use the ball so workout can be done without one. I prefer to use the ball since it is used during the entire workout. Has about a 5 minute warm up, then the pace picks up. Couple stretches at the end for about 30 seconds for cool down. This was a really fun workout!

✳Tone + Flow (weights)
• Time: 0-32:00 mins
• Equipment needed: set of light dumbbells
• Intensity Level: Low/Moderate
• Notes: BAREFOOT. Haven’t done yet.

✳Pilates + Yoga
• Time: 0-31:55 mins
• Equipment needed: mat
• Intensity Level: Low/Moderate
• Notes: BAREFOOT. Haven’t done yet.

Disc 6: 15-MINUTE FIX
✳1 Mile of Motivation
• Time: 0-15:00 mins
• Equipment needed: none
• Intensity Level: Moderate
• Notes: This is the only Fitness Walking based workout in the entire program. Through out the 15 minutes, motivational quotes flash across the bottom of the screen. Last 40 seconds is stretching. Liked this workout!

✳Total Body Training (weights)
• Time: 0-15:50 mins
• Equipment needed: mat, set of light dumbbells, set of medium dumbbells
• Intensity Level: Moderate
• Notes: No weights are used for the first 3 minutes while warming up. Use heavy weights then move to light weights. Only using weights for about 7 mins of this workout. Then moving to floor work on mat. Standing stretches for the last 30 seconds. Loved this stretch training workout!

✳Streamline Sculpt (weights)
• Time: 0-16:25 mins
• Equipment needed: mat, 1 medium dumbbell
• Intensity Level: Moderate
• Notes: No weight for the first 2.5 mins while warming up. First 9 minutes of workout is standing routine, then move to floor work on mat with single weight for abs. Standing stretches for last 15 seconds. Liked this workout!

✳Add on Abs
• Time: 0-16:50 mins
• Equipment needed: mat
• Intensity Level: Moderate
• Notes: Standing ab work for first 6.5 minutes then it moves to the floor for ab work on stomach and back. Standing stretches for the last 20 seconds. Good ab workout!

✳Total Stretch
• Time: 0-18:25 mins
• Equipment needed: mat, optional towel or blanket
• Intensity Level: Low
• Notes: Standing stretching for first 5 minutes then it moves to the floor for laying and sitting stretches. Workout ends in standing position. Great to be used for additional cool down and stretching!

You can purchase your set from Amazon here:

Jessica Smith announced today that she will be doing a “WALK STRONG 3” HOLIDAY CHALLENGE!

The first official, 8 week “Walk STRONG 3” Challenge will start on Monday November 27th! Make sure to check in on social media with using the hashtag #walkstrong3 and tag @JESSICASMITHTV so she can cheer you on.

I personally won’t be starting the 8 week challenge until February.

For more info about the program, remember you can go here:

http://walkonwalkstrong.com/8week/

Here are some of my workout pictures from the workouts: