JessicaSmithTV: CARDIO: Wake Up + Walk (2 Miles) Indoor Walking Exercise 30-Minute Power Walk (fat burning workout)

Wake Up + Walk is a low intensity feel good cardio walk from Jessica Smith. Today is my recovery day so I used this to warm myself up before doing a 30 minute session of deep stretching. There are no complicated moves but Jessica did elevate my heart rate and did make me “sparkle” (light sweat). This is a nice workout for recovery days or when you aren’t feel great but still want to get some movement in. Overall it is low impact but at one point Jessica does some jumping jacks. However, you are welcome to remain at the low impact jacks she was doing right before the full jumping jacks if you need to keep this workout low impact. Same with the jogging. When she does jog it is a very low jog that IMHO doesn’t have much impact.

Wake Up + Walk is 31:30 minutes; 4 minute warm up and no stretch. No equipment needed.

  1. Alternating toe taps; alternate reaching arms overhead
  2. Alternating pivot twists while reaching opposite arm across body
  3. Hamstring curls
  4. Alternating heel digs on a diagonal; add pushing opposite arm across body
  5. March in place
  6. Step tap side to side, reaching arms forward and pulling them back
  7. Double side steps
  8. Alternating wide leg knee raises, reach arms overhead and pull them down to knee when it raises
  9. 4 single knee raises; repeat on other leg; changes to 2 knee raises each leg
  10. Repeat #8
  11. March forward then backward
  12. Alternating low front kicks; changes to alternating cross kicks
  13. Step tap side to side, reach arms overhead and pull them down; changes to double side steps; return to single side steps but travel forward and backward
  14. Hamstring curls, reach arms forward and pull them back
  15. 4 single leg hamstring curls; repeat on other leg; changes to 2 hamstring curls each leg
  16. Hamstring curls, reaching arms overhead and pulling them down
  17. Alternating heel digs, pushing arms in front of you
  18. March forward and back on a diagonal, alternate directions so you march in a V
  19. Step out wide them back in
  20. March in place
  21. Alternate tapping feet behind you; add pushing straight arms behind you
  22. Alternating knee raises
  23. Alternate tapping toes out to side; add single arm jumping jack arms, alternate arms; changes to both arms doing jumping jack arms; changes to full jumping jacks
  24. Jog forward and backward
  25. Alternating low cross kicks (kick across other leg)
  26. March with legs wide
  27. Alternating hamstring curls; changes to 2 hamstring curls each leg, continue alternating
  28. Step side to side, reach arms forward and pull back
  29. Double side steps; continue double side steps but lower into a partial squat
  30. Alternating toe taps to sides
  31. Repeat #24
  32. Jog in place
  33. Step tap side to side; changes to double side steps
  34. Step side to side, push one hand across body, alternate arms
  35. With legs wide, alternate raising legs and pushing them behind you while keeping legs straight
  36. Lateral skaters, swinging arms side to side
  37. Alternating hamstring curls
  38. March in place while circling wrists
  39. Alternating low front kicks while pushing hands in front of you; changes to pushing arms overhead
  40. Repeat #24
  41. Repeat #32
  42. Step side to side, reach arms out to side then pull elbows in behind you; changes to lat pull down arms; same arms but changes to double side steps
  43. March in place while taking deep breathes and opening arms behind you
  44. Continue marching in place while rolling shoulders back
  45. Alternating heel digs while taking deep breaths and reaching arms overhead
  46. March in place

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


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