10 Minute Toning Walk is another quick little workout offered by Jessica Smith that is free on YouTube. I used it as an add on this morning to extend my workout time. I did her Metabolic Conditioning workout from Walk Strong 3 and it worked me hard! I remember just a year ago I would have followed it up with an equally intense workout but I am not back at that level yet! This little add on was perfect to extend my workout time without killing me. It is an interval workout. Jessica alternates one minute of cardio walking with one minute of strength work. The strength work focuses on the upper body but on two of the exercises you also move your lower body–not lower body strength work, but just to keep your heart rate elevated. If you use heavy enough dumbbells it is a nice finisher to an upper body or total body workout. And if Jessica’s marching during the cardio walking intervals isn’t enough for you, she tells you to kick it up to a jog. Peanut joins us at the beginning of the workout but then disappears. This also appears to have been done at the same time as two of Jessica’s other quick little workouts: 10 Minute Interval Walk and 13 Minute Quick Stretch. Do all 3 of them (ending with the stretch) for a nice approx. 35 minute workout that will give you some strength, some cardio and some flexibility. Of just use them as finishers after other workouts like I did.
10 Minute Toning Walk is 11 minutes, no warm up and 30 second cool down/stretch. Jessica talks for the last 30 seconds while continuing to march in place. Equipment: dumbbells. Jessica just used one set of dumbbells; the weights listed below are what I used.
- March in place
- Bicep curl to overhead press (10# DBs)
- March side to side
- Bent over row into tricep kickbacks (10# DBs)
- March forward and back
- Alternating front press w/ knee lift (slow front punch, lifting opposite knee when punching) (5# DBs)
- March in place pushing arms overhead
- Bent over rear delt flys w/ alternating tap backs (or reverse lunge) (8# DBs)
- March forward and back then side to side