Total Body Balance

Total Body Balance is a collection of 4 short workouts from Jessica Smith. These are true feel good workouts. They are all about 20 minutes long and they are all low impact. There is another exerciser with Jessica named Asha who shows more advanced versions of the exercises. However, even the more advanced versions of the exercises are all low impact. This is a fabulous collection and appropriate for all fitness levels. I did them all in one workout–so nearly an hour and a half, and though I felt well worked, I did not feel wrung out. I felt really good during and after. I may not do all 4 back to back again, but these would work very nicely if you combine 2 or 3. Even the no equipment/cardio ones are giving you conditioning work. At times I was genuinely challenged by a few of the exercises. But overall, they worked me well without wearing me out. These are truly the perfect feel good workouts.

Cardio Flow is 21 minutes; 3 minute warm up and 15 second stretch. Jessica and Asha are doing this routine barefoot. I’m not exactly sure when the warm up ended and the workout began but I am estimating by the intensity of the moves. This is a wonderful, low impact cardio workout that takes you through all ranges of motion and even gives you some nice muscle conditioning in places.

  1. Step tap side to side while doing bow and arrow arms; changes to wide plie squat pulse while pulsing bow and arrow arms; arm movement changes to flowing one arm overhead and back; add stepping in and out of wide plie squat; wide plie pulse squats
  2. Stationary side to side lunges; add sweeping arms in figure 8
  3. Alternating toe taps in front of you; add sweeping arms in figure 8
  4. Stationary toe taps in split stance; add sweeping arms forward and back; add lifting both legs rather than tapping
  5. Repeat #2 & 3
  6. Cross step in front of other foot then triple step to change sides; add extending one arm in front and one arm behind you with each step; cross step changes to front curtsy lunge if following Asha
  7. Narrow pulse squat; add alternating tap backs; add circling arm behind you (alternate arms)
  8. Repeat #6 & 7
  9. Cross step behind other foot, alternate sides; add extending one arm in front and one arm behind you with each step; speed up this combo
  10. In split stance, do a stationary tap front and back; add straight arm press backs; front tap changes to knee raise; back tap changes to glute raise
  11. Repeat #9
  12. Repeat #10 on other side of body
  13. Narrow squat pulse; step out into wide pulse squat; continue stepping in and out while remaining in squat and pulsing; add opening arms out to side when in wide pulse and bringing them together in front of you in narrow pulse
  14. Continue narrow pulse squat; add raising and lowering arms into a V overhead; continue pulsing while keeping arms extended overhead in a V

Sole Sculpt is 22 minutes; 4 minute warm up and 30 second stretch. Equipment: light dumbbells. Jessica is using 3 pound dumbbells and Asha is using 5 pound dumbbells. I used 5 pound dumbbells for this workout but during #5 (below), while pulsing the dumbbells in front of you, I had to quickly swap out my 5s for 3 pound dumbbells. I used 5s for everything else though. This is a high rep strength workout that gives you some cardio, too.

  1. Stationary side lunge to one side; add one arm overhead head press while also stretching to side
  2. In split stance, pulse in a narrow lunge, push one arm overhead and do a tricep kickback with other arm, alternate arms
  3. Narrow pulse squat; add rear delt fly alternated with straight arm press back (palms facing behind you); Asha adds heel lifts
  4. Repeat 1-3 on other side of the body
  5. Wide plie squats; add straight arm front raise w/ palms facing the ceiling; changes to pulsing (pulse in plie squat while also pulsing DBs while raised straight in front of you)
  6. Wide straight leg deadlift with arms straight, when hinging forward reach arms/DBs to floor and when you stand, press straight arms/DBs behind you; Asha bends her knees and hinges torso forward while also raising straight arms in front of you
  7. Wide plie squats; add overhead press out into a V and when you lower arms, bringing elbows into sides of body
  8. Repeat #6 & 7
  9. (set DBs aside) Lay on stomach with chest raised and arms and legs extended in an X pattern, alternate raising legs; add pulling back opposite elbow
  10. Still on stomach, knees wide and bent, ankles crossed and raised, chest raised and hands in push up position, pulse chest up (Asha also raises hips)
  11. Repeat #9 & 10
  12. Lay on back, knees bent and feet on floor, raise onto toes, lift and lower hips in this position (bridges); add lifting one hip higher toward the ceiling, alternate sides (Asha has her DBs on her hips)
  13. Lay on back, knees bent and feet raised off floor, open arms wide in chest fly position and pulse 3x then do a crunch while bringing DBs together (Asha’s legs are extended straight and on an angle); changes to single count (no more pulses, chest flys with a crunch when bring DBs/arms together)
  14. Bicycle maneuver with a pulse each time you bring elbow to knee (Asha’s legs are straight); changes to singles (no pulse)
  15. Reverse crunches w/ knees bent; add straightening legs at top of crunch and pushing feet toward ceiling (Asha keeps her legs straight the entire time)
  16. In straight arm plank, lower hips into cobra then raise back into plank, keep alternating between plank and cobra

Core Stretch is 23:30 minutes. This workout is Jessica only, no Asha. All you need is a fitness mat. This is a wonderful relaxing workout. You get stretching, mobility and core work. It is a great way to end any workout. The first time I did these workouts I did the other 3 first and ended with this workout, which was perfect.

  1. Starts with deep breaths while reaching arms overhead
  2. Circle arms from one hip while turning torso to side, overhead then to other hip turning torso to that side; add wide plie squat
  3. With legs wide, hinge forward, reaching arms straight in front of you
  4. Stand in split stance, legs straight and back heel raised, flow in and out of forward fold reaching arms in front of you while hinged forward
  5. Stand with legs wide, toes turned out to side and hands behind head, lean torso side to side; add a wide plie squat
  6. Lower into lunge w/ back knee on floor, place one arm behind head and cross crunch, bringing elbow down to opposite/front knee
  7. Still in lunge w/ back knee on floor, lean forward and bring opposite elbow to outside of front thigh and press palms together in prayer and look up towards the ceiling
  8. Still in lunge w/ back knee on floor, lean forward while reaching arms overhead and arching spine
  9. Repeat 6-7 on other side of body
  10. Elbow plank hold; rotate into side elbow plank hold
  11. Cobra pose
  12. Bow pose
  13. Child’s pose
  14. Modified boat pose
  15. Sitting with legs crossed, forward fold over legs placing forearms on floor
  16. Lay on back, knees bent, feet on floor and thighs pressed together, hands behind head, do pulse crunches
  17. Lay on back, one leg extended straight a few inches off the floor and the other leg raised straight to the ceiling, hands clasping calf, head/shoulders raised (leg stretch); reach arms across outside of raised leg and pulse
  18. Lay on back, knees bent and feet on floor, slowly raise and lower hips into bridge
  19. Sit up and extend legs straight in front of you, crossing ankles, hinge forward reaching arms away front top leg then lower torso down to floor reaching arms overhead and to the opposite side (she calls it a crossing roll up)
  20. Cat and cow
  21. Down dog
  22. Ends just like it began, standing and taking deep breaths while reaching arms overhead

Cardio Dance Sculpt is 20:30 minutes; no warm up and 1:30 stretch. Equipment: a chair. There are arm movements with every move even if I do not mention it. This one is a nice combination of low impact, flowing cardio and some bodyweight strength and barre work.

  1. Toe taps side to side; add alternating reaching arms overhead; changes to circling the arm back, alternate arms
  2. V step forward and back; add twisting torso side to side w/ elbows bent and close to sides
  3. Double steps to each side; add pushing arms up/to the side and squatting when stepping
  4. Repeat #2 & 3
  5. Cross step to the front, alternate sides w/ a triple step between each cross step
  6. Stand w/ heels together and toes turned out and do plie squats; step out to side into wide plie squats 4x then narrow plie squats 4x then step out to other side into wide plie squat 4x; changes to 2 plie squats each side; changes to singles
  7. Narrow squat pulse; add tricep kickback pulses; changes to standing w/ a knee lift while raising both arms overhead then narrow squat w/ tricep kickback, alternate knees
  8. One crescent knee w/ cross step behind you while also circling arms overhead (this one takes some balance, since you have the chair right there, hold onto it with one hand if you need to)
  9. Repeat #7
  10. Repeat #8 on other side of body
  11. Face chair back and place hands on chair back, stationary pulse lunges; raise front heel while continuing to pulse; add alternating arm raises
  12. Still facing back of chair, place palms on chair seat, raise and lower one straight leg; changes to pulses at top of lift; changes to bringing knee in to same side shoulder then pushing out straight behind you (keep leg raised to hip height the entire time)
  13. Sit on edge of chair, hands also on edge of chair and pulse arms down (back of bottom is still on chair); move bottom off of chair and continue doing small tricep pulses (Asha does full tricep dips); raise one foot of floor while continuing to do tricep pulses or dips
  14. Sit on edge of chair, knees bent and toes on floor, lean back so shoulder are resting against chair back (spine remains straight not rounded), alternate raising knees while in this position; Asha raises and lower both knees together
  15. Step forward and back with same foot; do a triple step to change legs
  16. Alternating taps to front/side; add pushing opposite arm overhead
  17. Repeat 15 & 16
  18. Stand behind chair, hinge forward at waist and place palms on chair back, do a pulsing squat in this position; add alternating raising arms up to side while also rotating head shoulder when raising arm
  19. In squat, place hands on thighs and round and arch spine
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2 responses to “Total Body Balance

  1. This sounds like just what I need and I’m going to get it today. Sometimes I feel guilty doing all of her free workouts so buying this set will make me feel better. Ha. Thanks for the review.

    Like

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