EmpowerMoms

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:

I love that at the end of every workout Jessica posts an inspirational motivational thought.

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 opinions about each one.

Sound good? Let me know if you have any questions! You can also check our my fitness pictures of this program on my Facebook page and Instagram page.

WALK STRONG 3:

This is an 8 week program/6 disc set-DVD workouts are not sold separately. Because of this fact, it is more expensive ($78.88 – that’s $13.15 per DVD) up front. Walk Strong 1 is a 6 week program boxed set, Walk Strong 2 was offered on 4 separate dvds, and now Walk 3 is an 8 week program boxed set. I like the variety of that!

Jessica Smith is also offering an additional 20% off Walk Strong 3 set to her email list subscribers for a limited time (or while DVD supplies last). Sign up at walkonwalkstrong.com/8week to receive the discount code and release announcement on Wed 11/15-making the set $63.10 for 20 workouts/6 discs!! The discount offer/code will expire at 11:59pm EST on November 29th, 2017.

The workouts are all brand new with brand new instrumental/beat with no words music. I liked the music, however, I felt it was a little too low since it didn’t have words. I love having my music louder to motivate me and push me thru my workouts. I do feel that this music choice will appeal to a large variety of women since you don’t have to worry about lyrics or the distraction of a music style you may dislike.

At the beginning of every workout there is a screen that lists all the equipment needed. Then the title of the workout flashes across the screen, and then the “focus” of the specific workout comes across the screen (ie: endurance, core strength, balance, functional strength, stamina, etc) which I really like!

At the end of every workout there is a motivational thought/message which I absolutely LOVE!

There is a clock timer at the bottom right of every workout so you can see how long you have left to the workout. I wish the intervals during some of the workouts had a separate clock or clock timer color, which I suggested to Jessica, so maybe next time. Visually I think it would be helpful and motivate me to push thru an interval longer.

The setting to these workouts are so beautiful, clean and peaceful! There are 2 workouts that take place outside (Deep Stretch and Yoga Strength + Stretch) and all the other workouts take place indoors in a large room overlooking the water. Occasionally you will rain, boats and birds passing by the window which is fun. I love that it overlooks the water! BEAUTIFUL!!

All of the workouts include Jessica, Debbie and Beth except for the Yoga Strength + Stretch which is just with Jessica.

Some of the workouts are barefoot, but the majority of the workouts are in walking or cross training shoes.

Most of the workouts (in my opinion) do not have a long enough warm up and/or cool down with stretching. Since I do my workouts very early in the mornings, I opted to do about 5-10 minutes of my own warm up and then additional stretching after every workout. On disc 6 there is a Total Stretch workout that can be used as an additional cool down and stretch but its 18 minutes long so I tend to just do my own stretching for about 5-10 minutes afterwards.

On disc 1 There is a 3.5 minute Intro Welcome to the program where Jessica introduces Beth and Debbie, explains what equipment is needed for this program, shows a listing of the workouts provided in this program, and scheduling suggestions.

This is NOT a walking based fitness program like some of her previous DVDs like the “Walk On” dvd series (Walk Off Belly Fat, 6 mile mix). This is a complete 8 week program designed for all fitness levels (truly!) and offers a variety of workouts including Barre, Strength Training, HIT, Cardio, Interval Training, Steady State Cardio, Flexibility, Yoga, Pilates and Stretching. I feel like this program offers something for everyone!

Jessica Smith does suggest completing the original, “Walk Strong: Total Transformation 6 Week System” and our “Walk Strong 2.0” Plan prior to doing this new program. She also does not recommend this program for absolute beginner exercisers, or those with issues that may prevent movements such as squats or lunges or floor work, though the “Foundations” session offers helpful tips that may reduce aches and pains caused by improper form and technique by reviewing alignment fundamentals. The modifier Debbie demonstrates a low impact (no jump) option during the sessions and the intensifier Beth offers ways to add more intensity (when appropriate) so that you can always follow along at your own pace.

This program also includes an 8 week calendar alternating between low/moderate intensity days and high intensity days so you don’t burn out or get injured. If you follow the 8 week calendar (NOT including the yellow rest days or optional workouts) you would end up doing disc 2-5 workouts a total of 3-4 times each. Disc 1 workouts and disc 6 workouts are only mentioned a couple of times on the calendar or not at all.

Workouts are between 30-35 minutes long and the 15-minute fix workouts are between 15-20 minutes long. (Exact times will be posted in my part 2 review)

WORKOUTS INCLUDED IN WALK STRONG 3:

Disc 1: FOUNDATIONS & FLEXIBILITY
✳Foundations > FLEXIBILITY
✳Deep Stretch > FLEXIBILITY
✳Yoga Stretch + Strength > FLEXIBILITY

Disc 2: CARDIO CROSS TRAIN
✳Cardio Step Jam > MODERATE INTENSITY/EFFORT
✳Boogie I.T. > MODERATE TO HIGH INTENSITY/EFFORT
✳Cardio HIT! > MODERATE TO HIGH INTENSITY/EFFORT

Disc 3: SCULPT
✳Metabolic Conditioning (weights) > MODERATE TO HIGH INTENSITY/EFFORT
✳Cardio Interval Sculpt (weights) > MODERATE TO HIGH INTENSITY/EFFORT
✳Barre Sculpt (weights) > MODERATE INTENSITY/EFFORT

Disc 4: STRENGTH
✳Total Body (weights) > MODERATE TO HIGH INTENSITY/EFFORT
✳Upper Body (weights) > MODERATE TO HIGH INTENSITY/EFFORT
✳Lower Body (weights) > MODERATE TO HIGH INTENSITY/EFFORT

Disc 5: FUSION MIX
✳Barefoot Cardio Core (weights) > MODERATE INTENSITY/EFFORT
✳Tone + Flow (weights) > MODERATE INTENSITY/EFFORT
✳Pilates + Yoga > MODERATE INTENSITY/EFFORT

Disc 6: 15-MINUTE FIX
✳1 Mile of Motivation
✳Total Body Training (weights)
✳Streamline Sculpt (weights)
✳Add on Abs
✳Total Stretch

You can purchase it starting TODAY here on Amazon:

For more info on this 8 week program, you can go here:
http://walkonwalkstrong.com/8week/

Here’s the website to some Walk Strong 3 sneak peek videos that are included in this workout program:
http://walkonwalkstrong.com/walk-strong-3-previews/?utm_source=Jessica+Smith&utm_campaign=0fa942e376-EMAIL_CAMPAIGN_2016_10_27&utm_medium=email&utm_term=0_c2330f682e-0fa942e376-345512493

Come back here to my blog tomorrow for Part 2 of my review!