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This DVD is the most recent release in Leslie Sansone's "Just Walk" series. Sansone is well-known in the fitness world for her walk-at-home DVDs, but in this video, she adds a strength-training component to the usual aerobic walk. As Sansone explains in her short Introduction, Walk It Off in 30 Days is designed to be a "specific plan" that is used for 30 days. She suggests using the walk segment of the program on Mondays, Wednesdays, and Fridays and the strength segment section on Tuesdays, Thursdays, and Saturdays (presumably, Sundays are a rest day).
The Main Menu for this DVD reads as follows: Introduction to the 30 Day Plan--Burn 30 Workout (Play/Play with Music Only)--Firm 30 Workout (Play/Play with Music Only). For both workout routines, Sansone teaches live in a large, bright studio (which rather oddly features a kitchen in one corner) and about ten different background exercises. Dumbbells and a mat are needed for the strength routine. Each workout is described briefly below.
This is the cardio workout, and it is fairly typical of most of Sansone's walking routines, if perhaps a bit more upbeat overall. Sansone and a few of the other background exercisers use 2-pound hand weights throughout. It begins with a 5-minute warm-up, and as Sansone usually does, she introduces her basic walking moves, including the walk (actually a march), knees up, hamstring curls, side steps, tap outs, front kicks, and the addition of a cha-cha. Some of the new moves included in this workout are transitioning from the side-to-side step into a skater (adding a small hop if desired) and a bouncing move with fist pump. At the 25-minute mark, Sansone starts to bring the heart rate back down, and she concludes the routine with approximately 2 minutes of cool-down moves.
The strength routine begins with an aerobic-style warm-up. This includes Sansone's typical walking moves, plus a bit of impact with some light jogs. Using 5-pound weights for the strength work, Sansone starts with squats, performing each move slowly and deliberately but also doing several different variations, including close stance, wide stance, plié squat, and squat with overhead press, followed by a static lunge on both sides. Moving on to the upper body, Sansone works her way through single arm rows, one-arm tricep kick-backs, double arm rows, reverse flies, bicep curls, overhead presses, and then alternating bicep curls. She concludes the standing work with a final set of squats. At the 20-minute mark, Sansone transitions to the floor for chest flies and chest press. Next comes core work, which includes an abs crunch while holding one dumbbell, additional crunch variations, a short version of the Pilates 100, and then bird-dog on hands and knees. For a final stretch, Sansone returns to her back and stretches out flat for about 30 seconds--that's it.
Sansone has a friendly, chatty personally that will be immensely appealing to many, but others may be a bit put off, especially during the strength workout, which has frequent pauses between sets to accommodate Sansone's chatter. However, this video definitely delivers what it promises--i.e., an option to engage in cardio and strength training on alternate days. For those looking for an easy-to-follow program, this DVD would be ideal; the level of the workouts are easy to modify, making it appropriate for beginners to low intermediate exercisers.
© 2013 Beth Cholette
Beth Cholette, Ph.D., is a clinical psychologist who provides psychotherapy to college students.
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