JessicaSmithTV: Cardio Dance Sculpt

Cardio Dance Sculpt is was a surprisingly excellent metabolic strength workout. I did not know what to expect but with the word “dance” in the title, I didn’t think I would enjoy it as much as I did. But it is created and led by Jessica Smith–which is why I tried it. With the right dumbbells, it was much more intense than I expected and not dancy at all! As usual, using the appropriate dumbbells is important. Jessica used 5 pound dumbbells for everything. Had I only used 5 pounds then I would not have found this nearly as intense. It is high rep strength work and low impact cardio–all of which keeps your heart rate elevated throughout the entire workout. I was never in my peak zone but I was working hard and sweating throughout this workout. And it is the perfect length! Plus–it was fun! No complicated movements–just fun and effective exercises. Another winner from Jessica!

Cardio Dance Sculpt is 61 minutes long; 8:30 minute warm up (warm up is very active, low impact cardio) and 5 minute cool down/stretch (you need ottoman/chair/step for stretch).

Equipment: light hand weights and a chair or ottoman or step (I used my square step @ 14 inches); Jessica used a set of 5 pound dumbbells, so the weights listed below are what I used for each exercise.

  1. Step tap, turning to the side w/ each step (so step tap and turn) w/ bicep curls (10# DBs)
  2. Wide pulse squat w/ deadlift into upright row (10# DBs)
  3. Wide plie squat holding arms/DBs straight out to side, as you pulse, lift arms overhead and lower back to side (6# DBs)
  4. Plie step and slide w/ alternating front punch/press (still in wide plie squat, squat down then come to standing, sliding one foot in to other foot, alternate sides) (6# DBs)
  5. Repeat #1-3
  6. Low impact cardio (front step knee raise, side to side dancey/squat step)
  7. Put all your weight on one leg, hinge forward and point other leg out to side, do tricep kickbacks while lifting and lowering straight leg to side (8# DBs)
  8. Weight is still on one leg but now you are standing straight, other leg is bent w/ toe to side of supporting leg, do overhead press while opening and closing knee to side (8# DBs)
  9. Get into a stationary lunge, hinge torso forward and with straight arms do a fly but one arm will be flying forward and the other to the side (6# DBs)
  10. Repeat #7 -9 on other side of body
  11. Low impact cardio (step side to side w/ wide arms that pull down side to side, step front and back w/ same leg and sweeping arm movements)
  12. Get into chair pose pushing straight arms behind you as you also raise onto toes (6# DBs)
  13. Stand straight and lift legs side to side while doing wide overhead tricep extensions (arms are in a ‘V”) (6# DBs)
  14. In narrow plie squat (heels together), arms straight, bring DBs beside body then raise them in front of you, palms to ceiling while doing plie squats (5# DBs)
  15. Continue the plie squat, arms are out to side of body, bend elbows, bringing DBs in toward shoulders and elbows behind back then press arms back out to sides (5# DBs)
  16. Repeat #12-15
  17. Low impact cardio (crescent knees, fast knee pulls)
  18. Sit on chair/ottoman/step, lean torso back slightly, feet raised up on toes and alternate “scooping” straight arms/DBs up; do both arms (6# DBs)
  19. Hold DBs at shoulders and twist torso while lifting knee and tapping elbow to opposite knee; lean torso back and raise toes of floor while continuing the same movement faster (6# DBs)
  20. Put one knee and hand on chair/ottoman/step and do back row w/ palm facing forward (one 15# DB); add overhead press at top of row (one 8# DB)
  21. Standing on one leg, other leg raised behind you–pulse raised leg; changes to lifting leg behind you while pushing one DB held in both hands overhead then bring leg forward and raise knee as you lower the DB (one 10# DB)
  22. Still standing on one leg, extend other leg out straight to side and pulse while holding DB overhead in opposite hand; changes to bringing knee in while bringing opposite elbow (holding the DB) to meet the knee then extend the leg and raise the DB overhead (6# DBs)
  23. Repeat 21 & 22 on other side of body
  24. Repeat 18-22

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


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