3000 Power Walk is one of Michelle’s Briehler’s lower intensity rebounder workouts, but it’s not low intensity. At the beginning of the workout Michelle tells you that if you are using an Apple Watch to track your workouts to set it at “indoor walk.” But I had already previewed this workout and knew it was more than just “walking”. Though she did probably suggest that so that the watch counted steps. Nevertheless I set mine to mixed cardio because I have never been on a walk this intense unless I was hiking up a mountain. It does have lower intensity moves but if you are using handweights then your heart rate will definitely get elevated. According to my Apple watch I burned 272 calories and was even in Zone 4 (there are 5 heart rate zones with 5 being the peak) for 5:39 minutes. So more than just a walk. I did check my steps afterward and though I cannot get an exact number because the Apple watch does not track steps for workouts unless you set it to a walk, I did exceed 3000 steps. And got some good cardio!
There are 12 moves in this workout, each move is done for 40 seconds with no rests/recoveries. You will repeat this 12 move circuit 3 times. There is a timer in the lower left side of the screen counting down the 40 second intervals. Below that is a progress bar counting down the workout time as a percentage. Once you go through the 12 move circuit 3 times, you will repeat the moves a few more times but there is no interval timer and Michelle says they are each done to a 16 count.
3000 Power Walk is 31:35 minutes; 45 second intro, no designated warm up and 2:30 minute cool down/stretch. Equipment: rebounder and light hand weights. Michelle recommends 1-3 pounds. I used 2 pound handweights.
- March
- Step touch side to side, swing arms forward from sides
- One double stomp each foot + 2 step touches
- Alternating heel digs to side with bow and arrow arms
- Hopping hip/heel shifts
- Alternating heel raises with athletic arms (like a low jog)
- High knee jog
- Hopping hip shifts to single-single-double pattern
- Jumping jack with staggered arms (raise arms to side in a T then overhead then back out to side in a T then lower)
- Scissor runs
- One jumping jack raising arms to sides + one heel dig pushing arms overhead, alternate legs when doing heel dig
- Lateral ski hops to single-dingle-double pattern
- Repeat #1-12 two more times
- Repeat #1-5 but the intervals are over and you do each for a much shorter amount of time
- 20 second rest–the moves listed below are not done to a timed interval
- Repeat #1 & 2
- Repeat #4-12
- Repeat #1 & 2
- Repeat #4 & 5
For more info on Michelle Brieherโs workoutsย and other (free) streaming workouts Iโve sampled and reviewed, check out myย Streamingย page.
