Filming of Walking Stronger wrapped at about 11:30 this morning. All went wonderful. The workout is just over 60 minutes total plus we did some floor work including lower body, some total body and abs. We decided to make it a family affair by including my two nieces (Bobbi's 2 girls) in the abs segment. Caroline is a ballerina and she and her soccer player sister Samantha work your core with you - the moves are fresh and quite intense! And yes, Scarlett made her debut! She does her signature wave at the end of the DVD - quite adorable!
I will be sore tomorrow, for sure. Here is the breakdown of the Walking Stronger workout:
There are 12 segments of the Treadmill workout:
Warm Up: 5 minutes, we start at no incline and then slowly raise the bar, we warm the upper body and get prepared for our weight training, circuits and hills.
Combo 1: Hills - our speed never moves but our legs sure do! Here is a sample of what we do:
Min 1: 5% incline 4.0 mph
Min 2: 7% incline 4.0 mph
Min 3: 9% incline 4.0 mph
Min 4: 12% incline 4.0
Min 5: 15% incline
Bobbi is the modifier on the treadmill so her incline is lower and her speed was at a 3.0 mph. Allison was on the floor showing level 1 - walking in place with her knees to hip height, Level 2 she added her arms, then she also showed level 1 on the step with knee lifts and level 2 on the step by adding her arms.
Combo 2 - Walking Lunges/Inner/Outter thigh with squat
Min 1: Walking lunge with kick back 15% incline and 1.5 mph
Min 2: Walking lunge with kick back 15% incline and 1.5 mph
Min 3: Side step with squat R
Min 4: Side step with squat L
Min 5: Walking lunge with kick back 15% incline and 1.5 mph
Bobbi modifies, staying at 10% incline
Allison on Floor Level 1 - 30 seconds on right leg with leg with rear leg extension/30 seconds on left leg with rear leg extension
Allison on Floor Level 2 - power right leg 30 seconds, jumping up and down in a lunge on the same leg, then switching legs
Allison on Bench Level 1 - lunge 30 seconds right leg with rear lift on bench/same on left
Allison on Bench Level 2 - power jumps 30 r/30 left
Combo 3 - Shoulders
Min 1: 4.0 mph, Upright Row 30 seconds
Min 2: 4.0 mph, OH Press 30 seconds
Min 3: 4.0 mph, straight arm circles forward 30 seconds
Min 4: 4.0 mph, straight arm circles backward 30 seconds
Min 5: 4.0 bent arm lateral raise, 30 seconds - REPEAT from top
Bobbi is walking at 3.0 mph and Allie is walking in place holding 5 lbs DBS
Bobbi has 3 lb DBs
I am wearing wrist weights throughout the whole workout and I add light DBS for upper body work.
Combo 4 - Walk Forwards/Walk Backwards - INTERVALS
Min 1: 30 seconds 7% incline walk 4.0 mph/then turn and walk Backwards
Min 2: 3.0 mph 10% incline 20 - 30 seconds walking forwards/turn & walk BACKWARDS 1 minute
Min 3: 20 seconds 15% incline walk 3.0 mph/ Walk Backwards 30 seconds 15% @ 2.5 mph
Min 4: 2.5 mph 15% incline walk Forwards 20 seconds/Walk BACKWARDS 40 seconds
Min 5: 10% incline walk 3.5 mph 20 seconds/Walk BACKWARDS 15% incline 3.0 mph 40 seconds
Bobbi starts out with her incline at 0% and is going 2.0 mph, then she raises her incline to 5% but keeps her speed slow to get the feel of this move.
Allison does high knees and then reverse lunges, then moves onto the step for Levels 1 & 2 doing step ups and power ups - she adds balance to her reverse lunges and then adds power by jumping into a knee up (from the reverse lunge).
Combo 5 - Lunges/Fast Hills/with weights -- Incline stays high, we work with speed and switch it up with lunges
Min 1: 15% incline walking lunges
Min 2: 15% incline walk 3.0 mph
Min 3: 15% incline walking lunges
Min 4: 15% incline walk 4.0 mph
Min 5: 15% incline walking lunges
Bobbi is at 10% incline and 2.0 mph, then 3.0 for the walk
Allie is on the floor pumping her arms, lifting her knees HIGH and adding jumps and hops, then she goes to step and hops
Combo 6 - Upper Body Biceps
30 seconds: curl 2/2 x 4, 1/1 x 8,
30 seconds: hammer curl 2/2 x 4, 1/1 x 8
30 seconds: elbows out 2/2 x 4, 1/1 x 8
30 seconds: 21's
Walking with weights
REPEAT circuitCombo 7 - Circuit - V-step, Out, Out, In, In Minute 1: Walk in a V, with toes to outer portion of TM, 0% incline 4 mph, hand weights
Minute 2: Walk out, out, in, in - getting down into a squat on the out, out
Minute 3: Walk in a V with 5% incline, 4 mph
Minute 4: Walk out, out, in, in - getting down into a squat on the out, out - 5% incline, 4 mph
Minute 5: Walk in a V 10% incline, 30 seconds -- Walk out, out, in/in 30 seconds
Bobbi is at 0% incline
Allison is on floor doing an alternating V-step, then and out/out, in/in, then she gets low into a squat then she moves to the bench and starts with the alternating v-step, then she runs them, then she hops them
Combo 8 - FAST WALK
Minute 1: 0% incline 4.2 mph
Minute 2: 5% incline 4.4 mph
Minute 3: 8% incline 4.5 mph
Minute 4: 10% incline 4.9 mph
Minute 5: 10% incline 5.3 mph
Bobbi's highest speed is 4.0 mph and her treadmill stays at 0%
Allie is doing football runs - low impact for Level 1, then higher impact for level 2, then she does fast feet and then she moves to the bench doing fast feet!
Combo 9 - Upperbody - Triceps
30 seconds: both arms OH extension 1 weight
30 seconds: kickbacks palm facing hip
30 seconds: kickbacks palm to floor
30 seconds: kickbacks palm to ceiling
Walk with weights
REPEAT weight circuit
Combo 10 - CIRCUIT - My FAVORITE!!!
30 seconds: Military march - opp arm/opp leg
30 seconds: Knees to hips - add arms OH
I do a one legged hop here - it's super fun and not hard at all! Allie does the same on the floor
30 seconds: side walk (no squat) right
30 seconds: side walk - left
30 seconds: heels to butt incline 10%
REPEAT
Cooldown:
incline 10%, mph 3.8
incline 5%, mph 3.6
incline 3%, mph 3.5 - shoulder rolls
incline 3%, mph 3.3 - bi/tri stretch
incline 0%, mph 3.3 - chest/back stretch
Bonus:
Glute, Quad, Inner & Outer thigh work
Core
Filmed & Produced by Razalcam Films (same as CKBC). Frank, my producer is an Emmy Award winning cinematographer!!!
I do not have the footage, they took it with them back to NJ, but are going to do their best to load clips to my blog tonight - so stay tuned!!!
I estimate I will have this workout in your hands by early February!!
