Mix & Match Walk Blasters

Mix & Match Walk Blasters contains ten 10 minute walks. There are several ways you can approach these walks. You can choose Play All and do a 104 minute walk. You can do one of the 3 premixes (see breakdown below). You can create your own walking workout by putting together whatever walks you want in whatever order you want them. Or you can go to the “Choose one mini walk” menu and do whatever walk you want (but only one at a time).

I did these walks in several ways. The first time I did Upper Body Walk + Lower Body Walk + Tummy Trimmer for a 30 minute walk. First impressions? Though they were each supposed to have a different focus, they were kind of similar. The Lower Body Walk did have some more focused exercises but I was really surprised that Leslie didn’t use the entire 10 minutes of the Upper Body Walk to work the upper body. You spend a lot of the short walk doing nothing with your arms. Because I previewed all of these walks before doing them, I already knew most of the walks were not super intense so I added things to increase the intensity. I wore weighted gloves, I wore a weighted vest and for the Upper Body Walk, I also used light hand weights. That did help increase the intensity. I wore it for all of the walks except 3 and I note which ones below in the breakdowns. I combined another 3 of the walks for a 30 minute workout that I finished off with a Barlates workout, and the remaining 4 workouts I tacked on individually to the end of other works that were 45-50 minutes to bringing my morning workout time to an hour.

Leslie was so irritating in all of the walks. Her cackle is so grating and I hate how she says “walk, walk, walk, walk, walk” ad nauseum. If I return to any of these walks I will need to use the mute button.

Premixes:

Total Body Walk is 53 minutes (Light Walk + Upper Body Walk + Lower Body Walk +Tummy Trimmer + Flexibility Walk)

Advanced Walk is 32 minutes (Brisk & Steady + Interval Walk + Short & Sweaty)

Fun Walk is 32 minutes (Light Walk + Walk, Kick & Jab + Dance Walk)

Light Walk is 10:30 minutes. This is the first walk in the 10 walk collection so at the beginning of this walk, Leslie gives an overview of the program. She also says this workout can be considered your warm up. So if you need a warm up, start with this walk. She calls it the “no sweat walk.” She said it is a good walk to do if you don’t want to sweat–you just want to get in some steps/movement. And I agree, it was pretty low key. I however, did not use it as a warm up but as a cool down after one of Linda Wooldridge‘s workouts. So I was already sweating! However, this did a nice job of cooling me down. I did not wear my weighted vest or gloves with this one, since the purpose was to cool me down, but I did add arm movements.

  1. March in place
  2. Step side to side
  3. Low front kicks
  4. Alternating knee lifts
  5. Hamstring curls
  6. Alternate tapping feet out to side
  7. Repeat #3 & 4
  8. Raise and lower arms while marching in place
  9. March forward and back
  10. Repeat #5; add swinging arms to side
  11. Heel digs
  12. Repeat #3
  13. Repeat #2
  14. Stand with feet wide and inhale while reaching arms overhead and exhale when lowering arms

Dance Walk is 10 minutes. This is another very easy walk (like Light Walk, above). You could use this walk as a warm up or a cool down after doing other walks. I used it as a cool down after another more intense Barlates workout and it worked very nicely for that purpose.

  1. March in place
  2. Heel digs
  3. Mambo forward and back
  4. Mambo to side and back
  5. Cha-cha forward (step forward, step back, 3 fast steps to change lead leg)
  6. Double side step
  7. Grapevine
  8. Repeat #3 & 4
  9. Low kicks
  10. Repeat #5 but step forward on a diagonal

Walk, Kick & Jab is 10 minutes. This is a little kickboxing walk. Definitely not intense but it did add variety and fun to the collection. I wore my weighted vest and gloves, and added punches even when Leslie didn’t. Leslie was very irritating in this workout. Worse than usual. She had “Nickie” (one of the walkers) show her how to do a jab-cross combo. It was absurd. She was shrieking in excitement like a little girl, as if she had never heard of a jab-cross before. She loves to mention how she has been in the fitness business for 20+ years, yet she has never heard of a jab-cross? I find that hard to believe. I think I hurt myself rolling my eyes so far back in my head.

  1. March in place
  2. “Mini squats”–tap feet side to side while lowering into a partial squat; add alternating cross punches
  3. Step tap 2 steps forward and 2 steps back
  4. March in place but at a faster pace
  5. Alternating front kicks
  6. Repeat #2
  7. Face the side of the room and side step, hands in guard; add a jab-cross
  8. Alternate tapping feet back behind you while also alternate pushing arm forward
  9. Double side steps; add a low side kick after each double side step (2 of the background exercisers do full side kicks)
  10. Repeat #7 facing other side of room
  11. Repeat #8
  12. Step side to side; changes to double side steps; add a low side kick after each double side step
  13. Repeat #3

Short & Sweaty is 10:30 minutes. Leslie says this is the fastest walk of all 10 segments (not length but pace). I didn’t find it any faster or more intense than some of the other walks. I did like the addition of the lateral skaters. I wore my weighted vest and gloves, plus I added arm movements when Leslie didn’t to increase intensity.

  1. March in place
  2. Step side to side
  3. Lateral skaters bringing arms from hip to hip
  4. Alternate tapping feet out to side; changes to pivoting feet so you are doing a shallow lunge side to side
  5. Hamstring curls; add pushing arms to the front then to the side then down
  6. Repeat #2 & 3
  7. March in place but pace increases
  8. Alternate tapping feet out to side; changes to double tapping each leg; punch one arm out with the leg as it taps out
  9. Alternating front kicks; add pushing one arm out toward foot as it kicks
  10. Double side steps; add a skater tap after second step bringing arms to hip when you do the skater tap
  11. Hamstring curls; add pushing arms out in front of you
  12. Repeat #4
  13. Heel digs

Interval Walk is 10:45 minutes. Probably the most intense walk of the collection but not actually intense unless you are a beginner. There are 3 intensity intervals in this walk. They are short and they are all identical. You jog instead of march. I did high knee runs to get a bit more out of it. I was wearing a weighted vest and weighted gloves. There are zero arm movements in this workout so I added arm movements to everything to increase the intensity. As you can see by the break down below there is a lot of repetition in this walk.

  1. March in place
  2. Step side to side
  3. Step tap 2 steps forward and 2 steps back
  4. Interval: march fast; jog forward 4 steps, jog in place 4 steps, jog back 4 steps
  5. March forward and back
  6. Repeat #2
  7. Alternate tapping feet out to side
  8. Repeat #3
  9. Repeat #4 (interval)
  10. Repeat #5
  11. Repeat #2
  12. Repeat #7
  13. Alternating low front kicks
  14. Repeat #4 (interval)
  15. March in place
  16. Repeat #2

Upper Body Walk is 10:30 minutes. Leslie says you can use light weights during this walk but Leslie and the other walkers are not using any weights. I wore an 8 pound weighted vest, wore one pound weighted gloves and used 2 pound hand weights. That did help increase the intensity of this walk so that I felt it more but it was still a pretty low intensity walk. Leslie wasted a lot of the 10:30 minutes of this walk doing nothing with the arms, so I added arm movements to everything, even when Leslie did nothing.

  1. Overhead press while marching in place
  2. Push arms out in front of you while stepping side to side
  3. Bicep curls swinging arms side to side w/ wide stationary toe taps
  4. Tricep kickbacks w/ hamstring curls
  5. Bent arm side raises while stepping side to side
  6. Tricep pushes out to side while tapping feet side to side (low jack feet)
  7. 4 side steps forward and 4 side steps back; add wide claps
  8. Alternating low front kicks; add reaching alternating hands toward feet
  9. Double side steps
  10. Repeat #1
  11. Push arms out in front of you while continuing to march in place
  12. Tricep kickbacks while marching in place
  13. Alternating low front kicks
  14. Wide stationary toe taps w/ bent arm side raises

Lower Body Walk is 10 minutes. Other than #4 & 5, this doesn’t do much to work your lower body. I wore an 8 pound weighted vest and one pound weighted gloves. Leslie doesn’t make much use of adding upper body moves to increase intensity so I added arm movements to everything.

  1. Hamstring curls
  2. March forward and back
  3. Alternating low front kicks
  4. Squats
  5. Step squat out to one side + reverse lunge on same leg
  6. Repeat #1
  7. Repeat #4 & 5
  8. Repeat #3
  9. Step side to side

Tummy Trimmer is 10:30 minutes. After doing Jessica Smith‘s core focused walks, this is something of a joke. I wore my 8 pound weighted vest and one pound weighted gloves. I also added the big arm movements I learned from Jessica’s walks to increase intensity and core engagement.

  1. Step side to side; changes to lateral skaters while bringing arms hip to hip
  2. Alternating knee lifts while bringing hands hips to hip
  3. Alternating low kicks while pushing hands forward
  4. Step side to side; changes to double side steps; add skaters to second step (so one step + one skater to each side) while bringing arms to hip when doing the skater step
  5. Alternating knee lifts with arms extended overhead; add pulling elbow down to hip, alternate arms (same side arm pulls down as the knee that is raising)
  6. Double knee lift (toe taps out to side after first knee lift), alternate legs, bringing hands to hips when raising knees; changes to 4 knee lifts each side
  7. Repeat #1
  8. Repeat #3
  9. Repeat #5
  10. Double side steps; add skaters to second step (so one step + one skater to each side) while bringing arms to hip when doing the skater step
  11. Alternating heel digs to the front

Brisk & Steady is 10 minutes. Another nice but repetitive walk. I used this as an add on to another workout to round out my hour. I wore my weighted vest and weighted gloves and added in arm movements to everything.

  1. March in place
  2. Step side to side
  3. Low front kicks
  4. Alternating knee raises while bringing hands from hip to hip
  5. Tap foot out to side of body, alternate sides (low jack); add punches out to side of body, alternate sides
  6. Repeat #2; add opening arms out to side and clapping hands in front of you
  7. Double side steps while continuing to clap
  8. March in place while reaching arms overhead and lowering hands to shoulders
  9. Hamstring curls; add swinging one arm out to side of body, alternate arms
  10. March forward and back
  11. Repeat #5
  12. Repeat #3; add reaching both arms forward toward feet
  13. Repeat #8
  14. Repeat #10

Flexibility Walk is 10 minutes. Leslie says this walk is a cool down to use after doing the other walks. So if you are doing several of these walks, this is a good one to end your workout with. That’s how I used it. It starts at a slow walking pace and Leslie urges you to do all of the moves “gently,” then it moves into static stretching.

  1. March in place
  2. Step side to side
  3. Low front kicks
  4. Alternating knee raises
  5. Stationary taps side to side; add raising bent arms to circle shoulders, alternate arms
  6. March in place while raising arms overhead while inhaling and lowering them while exhaling
  7. Still marching in place, lace fingers and stretch arms straight in front of you, rounding shoulders; open arms out wide to side; raise both arms overhead
  8. Heel digs
  9. Static hamstring stretch
  10. Stand with legs wide and push one arm straight in front of you while twisting torso to side and reaching the other arm behind you (static spine stretch)
  11. Stand in a lunge position but with back leg straight to stretch hip flexor and calves; hinge torso forward
  12. Side bending stretch, reaching one arm overhead
  13. Legs wide, hinge forward with bent knees and hands on thighs; straighten legs (still hinged forward)

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