JessicaSmithTV: Upper Body Circuit Walk

I am doing great–recovering well from cancer treatment and regaining my strength and endurance. I am using Jessica Smith‘s 30 minute Walk On and Walk Strong workouts to help me get there. I am getting ready to progress up to her Walk Strong 3 workouts but first I decided to start increasing my morning workout time. I used to workout for an hour every morning Monday-Friday (longer on the weekends) but I had to reduce that to 30 minutes M-F due to the effects of cancer treatment. But I am doing so well. I have been increasing the weights I lift and feeling better and stronger during and after my workouts. So I decided, before I kick it up to harder workouts, I would tack on some of Jessica’s 10-15 minute workouts, increasing my morning workout time to approx. 45 minutes. Which brings me to this workout.

This morning I did Jessica’s Upper Body Focus from her Boost Metabolism + Muscle and finished it off with this little bonus on her YouTube channel. This is a great little finisher/add on. Not nearly as intense as Upper Body Focus, but for where I am now, this did a nice job finishing me off and extending my workout time to about 45 minutes without killing me. I could have probably lifted heavier weights than what I did but my muscles were already burned out from Upper Body Focus and, since this was my first time doing the workout, I lifted conservatively.

Upper Body Circuit Walk is 13 minutes; 3:30 minute warm up, no stretch but Jessica continues marching in place and talking for another minute at the end of the workout. Equipment: Jessica recommends 2-15 pound dumbbells; Jessica is using 7 pound dumbbells for everything. The dumbbell weights listed below are what I used.

  1. Wide overhead press while marching in place (9# DBs)
  2. Bring arms/DBs in front of you w/ palms facing floor and pull DBs back to hips turning palms to face each other, while stepping side to side (7# DBs)
  3. Step forward and back on a diagonal while pressing one arm/DB forward and pulling back (like a slow front punch) (5# DBs)
  4. Hamstring curls w/ bicep curls (9# DBs)
  5. Walk forward and back w/ tricep kickbacks (7# DBs)
  6. Repeat 4 & 5
  7. (set one DB aside) Hold one DB in both hands in front of you at chest level and stand w/ feet wide, do alternating knee lifts, bringing opposite elbow to knee as it raises (one 7# DB)
  8. Knee crunches: holding the DB in the same way as #7, raise one knee while crunching elbows down toward knee (one 7# DB)
  9. Repeat #7

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

Advertisements

8 responses to “JessicaSmithTV: Upper Body Circuit Walk

  1. Pingback: Jessica Smith Beginner Rotation | 2 Lazy 4 the Gym·

  2. I just wanted to let you know that I check here almost every day to see how you’re doing. I’m so glad to know that you’re feeling so much better! Your journey truly shows strength in all of its forms. (And your reviews are, of course, wonderful and oftentimes my starting point in determining weights for new workouts or ones I haven’t done in a while!) Thank you!

  3. It’s so Wonderful to hear you are feeling much better! I will keep praying for you. You’ve inspired me so much to keep on when things are rough. As I’ve said before,your blog is invaluable to the advanced at home exerciser.

  4. Pingback: JessicaSmithTV: Lower Body Circuit Walk | 2 Lazy 4 the Gym·

  5. I am so happy that you are feeling well from all your treatments and regaining some of your strength. Blessings are send your way.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s