JessicaSmithTV: HIIT Strength Pilates Yoga Mash Up

HIIT Strength Pilates Yoga Mash Up is an incredible workout from Jessica Smith that, as you can tell by the title, mashes a lot of different types of modalities into a single (long) workout. This workout was amazing! One of the best workouts I’ve ever done–and it is free for everyone on YouTube! Thank you Jessica! I love this workout! This workout is intense and definitely not beginner level. However, how advanced it is depends upon the weight of your dumbbells plus Jessica (as always) shows easier modifications for the majority of the exercises. The workout starts with cardio + strength work or, more accurately, metabolic strength training w/ short HIIT blasts. The strength work is total body and done at a pace where my heart rate remained elevated throughout. This is the bulk of the workout (times for each segment listed below). Once you finish the metabolic strength + HIIT/cardio work, you move into pilates core training. BTW, you are working your core during the metabolic strength portion. However, this core work hits your core harder–front, side and back. So comprehensive core work. Then you cool down with a long and very relaxing yoga stretch segment. This workout has everything and is amazing. I loved it. The music is great. You get a tribal beat for the metabolic/cardio work and it slows down to something more relaxing during the pilates segment and remains relaxing for the yoga portion. Oh–and we get Peanut. She is present and keeping us company for the entire 69 minutes of this stellar workout. I know I’ve said it multiple times already but I must repeat–incredible workout that I plan to return to frequently! This workout worked me very well–head to toe plus cardio and flexibility. It was perfect!

The only equipment needed is a mat and some dumbbells. Jessica uses a set of 10 pound dumbbells and a set of 5 pound dumbbells. I used a wider variety of dumbbells.

HIIT Strength Pilates Yoga Mash Up is 69 minutes long; 8 minute warm up, 36:30 minutes cardio + strength, 12 minutes pilates core work and 10 minutes yoga/stretch. The final minute of the workout is Jessica talking (so actual workout time is 68 minutes). The weights listed below are the weights I used. Jessica used 10 pound dumbbells for Rounds 1, 2 & 4 and 5 pound dumbbells for Round 3. Each Round is done a total of 3 times. The final yoga stretch has things like crescent pose, pigeon, lizard, down dog, as well as more basic stretches.

Round 1 (Jessica uses her 10# DBs):

  1. Alternating rear lunge w/ bicep curl and overhead press (12# DBs)
  2. Deadlift w/ row as you stand (20# DBs)
  3. HIIT: scissor switch jumps (alternating plyo jump lunges)
  4. Repeat 2 more times

Round 2 (Jessica uses her 10# DBs):

  1. Kneeling bow and arrow row (alternating back rows while kneeling) (15# DBs)
  2. Chest press w/ knee tuck (chest press w/ full crunch) (20# DBs)
  3. HIIT: sprinter push off mountain climbers (feet actually land on the floor under body as you do the mountain climber)
  4. Repeat 2 more times

Round 3 (Jessica uses her 5# DBs):

  1. Alternating side squats w/ hammer curl (15# DBs)
  2. Alternating diagonal lunge w/ tricep kickback (8# DBs)
  3. HIIT: squat jumps
  4. Repeat two more times

Round 4 (Jessica uses her 10# DB):

  1. Squat swing switch (one arm KB swing w/ DB switching hands at top) (one 15# DB)
  2. Switching windmills (feet a little wider than hip width, squat down reaching one arm to floor while other arm is holding DB overhead, when you stand you switch hands overhead (so DB is always overhead) and repeat on other side; keep alternating sides) (one 5# DB)
  3. HIIT: plank tuck hop (in plank, jump feet in and out under body)
  4. Repeat two more times

Pilates Core Work:

  1. Sit on mat, legs in front of you w/ knees slightly bent, hands behind head w/ elbows out to side–twist torso/elbows to one side and pulse 3x, alternate sides)
  2. Straighten legs in front of you and scoop arms forward along legs to feet while leaning head/shoulders forward toward feet then sweep arms overhead
  3. Lay on back, legs straight, hands behind head, one foot stacked on top of the other–crunch torso up; add bringing top knee and out as you crunch; changes to raising straight leg as you crunch
  4. Still on back with legs straight, reaching one arm straight overhead and lift opposite straight leg out to side–bend leg slightly doing a crunch up and touching arm to opposite toe
  5. Repeat 3 & 4 on other side of body
  6. Raise legs straight to ceiling, heels together and toes turned out–bend knees (knees open to sides when bent) then push feet up to ceiling, lifting hips (reverse crunch) (Jessica says “plié, push up” while doing this exercise)
  7. Raise both legs straight to ceiling again, cross one straight leg in front of the other (keeping legs together) and place hands behind head–open legs into V then cross again while crunching one elbow toward front knee when they cross
  8. Repeat 6 & 7
  9. Lay on stomach, hands on floor next to ribs, and lift and lower torso of floor; changes to just raising and lowering legs; reach arms straight along body (so hands reaching toward feet) and off the ground, raise chest off floor and paddle feet/legs like swimming
  10. Repeat #9

For more info on JessicaSmithTV and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.



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