Walk On: Metabolism Booster

Metabolism Booster is another collection of walking workouts from Jessica Smith. This one is a little different though–two of the walks incorporate strength training. It contains 4 workouts–2 cardio + strength workouts, one express total body strength workout and one bonus workout for stronger knees. There is no intro from Jessica explaining how she intends for you to use these workouts but the back of the DVD case has a week long rotation calendar. The back of the DVD case also recommends 2-10 pound dumbbells for the strength workouts and a resistance loop (firewalker) for the Stronger Knees bonus. Jessica’s mom, Debbie, is in these workouts showing more beginner level versions of the moves and a woman named Raquel is there showing more advanced versions of the exercises.

I was really impressed with these workouts. The cardio + strength workouts worked my muscles very well. The cardio in them is not intense but helps keep your heart rate elevated so you burn more calories. These workouts can really grow with your fitness level. Use light dumbbells and follow Debbie if you are a beginner. As you become stronger and more fit, increase the weight of your dumbbells and follow Jessica then Raquel. I am in a good place physically again. Still weaker than I used to be, I still don’t have the endurance I used to have and I am still suffering from pneumonitis (though it has improved), but I was able to follow Raquel for most everything except balance moves. Plus I lifted heavier weights than they did (though no where near as heavy as I used to be able to lift–but still, it felt really good to be challenging my muscles again–and these workouts gave me DOMS!). The two shorter workouts are excellent, too. This DVD was a surprise–I didn’t expect it to be so good. I always love Jessica’s workouts, but this one is another real gem. I am using it in conjunction with her Walk the Weight Off fitness program. In fact, I have created a rotation using several of her Walk On workouts and fitness programs plus Walk Strong 1 & 2. That’s the first part of the rotation then I will move on to Walk Strong 3 and some of her other more advanced workouts (her 10 Pounds Down workouts). I think I will post it to my Rotations page when I am finished for those who might be interested.

Upper Body Circuit Walk is 35:30 minutes; 2:45 minute warm up and 4:30 minute stretch. This was an impressive little workout! I found it hit my upper body very well. She hit every muscle group. It is a high rep workout so you cannot use heavy weights. I used 5-18 pound dumbbells. Jessica and crew only used one set of dumbbells that looked like they were no more than 5 pounds but I couldn’t tell for sure. The weights listed below are what I used. How challenging this workout is depends on the weight of your dumbbells. The cardio intervals are not super intense but they are a nice break from the strength training and do elevate your heart rate. This is a great strength workout that can grow with you–from beginner to intermediate. Just increase your weights any time it gets too easy.

1. In split stance, do a narrow standing chest press (8# DBs)
2. Hinge forward (still in split stance) and do narrow back rows (15# DBs)
3. Still in split stance but switch which leg is forward, do a standing wide chest press (8# DBs)
4. Hinge forward (still in split stance) and do wide back rows (8# DBs)
5. Scooping standing chest fly (hands/DBs start at hips and raise straight arms in front of you (palms facing the ceiling) bringing ends of DBs together in front of you then lowering back to hips) (5# DBs)
6. Wide leg deadlift (18# DBs)
7. Cardio/walking interval (no DBs)
8. Bring arms up in goal post, bring DBs/elbows together then open them then press DBs overhead (8# DBs)
9. In split stance, do bicep curls (8# DBs)
10. Hinge forward and do tricep kickbacks (8# DBs)
11. Repeat #8 but reverse the motion–start with elbows/DBs together in front of you, open into goal post, bring elbows/DBs together then do a narrow overhead press (8# DBs)
12. Repeat #9 & 10
13. Cardio/Walking interval (no DBs) (cardio boxing) (I used 1# hand grips)
14. In split stance, hinge forward and do a one arm rear delt fly, alternate sides passing DB from hand to hand at the bottom of each fly (one 6# DB)
15. In wide leg stance, holding one DB in both hands, do a figure 8 scoop (one 6# DB)
16. Farmer carry (high knee march, walk forward and back while holding one DB overhead in one hand) (one 8# DB)
17. Repeat #14, still in split stance but other leg is forward this time
18. Repeat #15
19. Repeat #16 holding DB in other hand
20. Cross wood chop (still holding one DB in both hands, raise knee, bringing DB down to hip while knee is raised and raising DB overhead when lowering leg) (one 6# DB)
21. Put all your weight on one leg and raise DB overhead (DB in one hand now), raise same side knee and bringing elbow holding DB down to knee (one 6# DB)
22. Do a narrow squat while swinging arms behind you when squatting and in front of you when standing, passing one DB from hand to hand at top of move (one 10# DB)
23. Repeat #20 & 21 on other side of body
24. Repeat #22

Lower Body Circuit Walk is 34:45 minutes; 3 minute warm up and 5 minute stretch. Another impressive little workout. Just like the Upper Body Circuit Walk, the level of this workout depends on the weights of the dumbbells you use. I used 12-18 pound dumbbells but on every exercise (except maybe the ones I used 15 pound dumbbells on) I could have lifted heavier. So for the exercises I used 12 pound dumbbells I could have used 15 pound dumbbells and for the first exercise (deadlifts), I could have used 20 pounds. And I will do that the next time I do this workout. This workout worked my lower body nicely and all of the cardio intervals were lower body focused. Just like in Upper Body Circuit Walk, the cardio intervals are not super intense, but they give you a break from the weighted work. This one had really good music, too (at least at beginning–I stopped noticing after the first two songs).

1. Deadlift (18# DBs)
2. Pulse squat (15# DBs)
3. 3 straight leg lifts to side (DB held against outside of thigh) then do one squat and repeat on other leg; changes to single alternating straight side leg lifts (still squatting between sides) (15# DBs)
4. Repeat #1-3
5. Cardio/Walking interval (no DBs)
6. Side lunges (12# DBs)
7. Pulsing curtsy lunge (12# DBs)
8. Wide plie squats, punching DB down toward opposite knee when squatting (she calls it reach and row) (12# DBs)
9. Balance on one leg and hinge forward, tap other foot out and in, or push foot out and in (do not tap floor) (12# DBs)
10. Still balancing on same leg, still hinging forward, pulse straight leg up behind you (12# DBs)
11. Repeat 9 & 10 on other leg
12. Repeat 6 & 7 on other leg
13. Repeat #8
14. Cardio/Walking interval (no DBs)
15. Wide plie pulse squats, pushing knees back when pulsing (12# DBs)
16. Pendulum leg swings (balance on one leg and lift the other behind you while hinging forward (single leg deadlift) then raise upright while swinging leg in front of you while pushing DBs behind you)
17. Hold static curtsy lunge while tapping back leg to side then back (12# DBs)
18. Repeat #15
19. Repeat #16 & 17 on other leg
20. Cardio/Walking interval (no DBs)

Total Body Time Saver is 16:30 minutes; 3 minute warm up and 15 second stretch. For such a short strength workout, this is excellent. Jessica hits every muscle group and she does it in less than 17 minutes. Use the right dumbbells and you will get a nice little total body strength workout. I know I was sweating and working hard. I wasn’t at my best when I came to this workout so I was conservative with my weights, however for #2 & 5 below, I could have definitely lifted heavier–so in the future I will! And when I am feeling better (like I was in the two workouts above) I will use heavier weights on some of the other exercises, too. I followed this with Routine for Stronger Knees (below). They work well together, not just because it rounded my workout time to 37:30 minutes (I workout for approx. 30 minutes in the morning Monday-Friday) but because this workout has no real stretching and Routine for Stronger Knees has a nice thorough lower body stretch.

1. Squat side to side w/ overhead press between each squat (8# DBs)
2. Single leg squat (12# DBs)
3. Standing chest fly while in split stance (4# DBs)
4. Bent over back row (still in split stance) (15# DBs)
5. Chest scoops while in split stance (DBs start at hips, raise them together in front of you, palms facing ceiling, so ends of DBs come together at top of scoop) (4# DBs)
6. Repeat #4
7. Repeat #1 & 2
8. Wide plie squats w/ bicep curls (8# DBs)
9. In split stance, hinged forward, do a wide back row (8# DBs)
10. In same position as #9, do tricep kickbacks (8# DBs)
11. Repeat 8-10
12. Set DBs aside
13. Stand w/ weight on one leg, other toe is touching ground in front of you, raise both arms overhead and to the side of the leg you are balancing on, raise other knee while chopping arms down across body to opposite hip (hip of knee that is raising)
14. Balance on one leg while hinged forward, other leg is raised straight behind you and both arms are extended straight to side, thumbs facing ceiling–hold this balance pose
15. Repeat 13 & 14 on other side of body

Bonus: Routine for Stronger Knees is 21 minutes; no warm up and 5 minute stretch. Equipment: chair and resistance loop (firewalker). The workout starts with the loop around shins, right below knees. Each exercise below is done on both sides of the body before moving on to the next exercise unless otherwise indicated. Factoids appear on the screen during the exercises to explain how they help to strengthen your knees. Raquel does not use a chair for anything, so she is balancing on one leg for much of the routine. This was a surprisingly good lower body workout. Since everything in your lower body connects to the knees somehow (according to the factoids) you are working everything in your lower body. The band makes some of these exercises very challenging. I know my hips were protesting at one point. With the right loop strength, this routine does a good job strengthening your lower body.

1. Raise and lower one straight leg in front of you, foot flexed (using chair for balance); keep leg raised and bend knee then straighten knee
2. Bend one knee and raise foot behind you, keeping knees aligned, open bent leg out to side then lower bringing knees together (clamshell)
3. Lower band to ankles, bend one knee and raise foot behind you, turning foot out to side, lift foot out to side then bring foot back behind you (keep knees stationary and foot turned out)
4. Stand in front of chair and do squats, tapping bottom to chair seat
5. Stand beside chair (using chair back for balance) and do hamstring curls; keep leg straight and lift and lower leg behind you
6. Still standing beside chair (using chair back for balance), raise straight leg out to side, foot flexed
7. Same position as 5 & 6, cross outside leg over inside leg, foot flexed and raise and lower leg in this position
8. Repeat 6 & 7 on other side of body
9. Remove loop and set it aside
10. Stand next to chair (using chair back for balance if needed) w/ heels together and toes turned out, raise and lower heels
11. Still standing next to chair, bring toes together and heels are turned out, raise and lower heels