Walk a Mile & Sculpt Your Arms, Right at Home


By: , – Jessica Smith, Certified Personal Trainer
  :  19 comments   :  29,705 Views

Who says you have to bundle up and brave the elements to take a walk? With this multi-tasking session, you can step and sculpt from the comfort of home.

Combining upper-body strength training with walking-based moves, this low-impact, moderate-intensity workout is suited to all levels. Whether you're bouncing back after an injury, looking for a lighter activity for recovery days or just venturing into the fitness arena for the first time, this 20-minute routine is the perfect mix of cardio and strength. Grab some space in your home and a set of light dumbbells appropriate for your personal fitness level and join me for a walk that you'll feel great about tomorrow morning. 

To challenge a different set of muscles, be sure to check out the one-mile, lower-body circuit walk here

Did you enjoy this walk? Check out my new DVD, "Walk On: 10-Minute Quick Walk Mix," featuring six 10-minute walking segments (including our "Abs and Arms Walk") plus our bonus chair stretch! 

About Jessica Smith
As someone who struggled to lose weight for years, Jessica Smith found that the key to her own 40-pound weight loss was making small, healthy lifestyle changes, which led to big, lasting results. Now, as a certified wellness coach, fitness instructor and personal trainer, she has spent the last 15 years helping students and clients reach their goals in New York City, Los Angeles and Miami, and now reaches millions online through her YouTube channel and home exercise DVD series. Visit Walk on Walk Strong to learn more about her fun, results driven programs for all levels of exercisers.

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  • 19
    I did this workout. How do I track it? - 6/10/2017   10:31:56 PM
  • 18
    Really enjoy Jessica Smith workouts! Since I'm "beginning again", I found this one to be challenging enough, I was only using 2# weights, but hope to soon find that added weights will be needed to get the burn! - 5/30/2017   11:16:31 AM
  • 17
    I love cardio sculpt workouts...my ultimate double dip. It is a win to work on core and upper body strength while getting in the heart pumping cardio. - 3/2/2017   7:09:58 AM
  • WBERRY57
    Thanks as always, Jessica. I love your sessions. - 2/15/2017   4:58:11 AM
  • 15
    Only question is why she instructs to inhale while pressing weights overhead? I always heard we should exhale during the more active movement, so I exhaled up and inhaled down. I know, very minor correction. I also slowed down the overhead pass move. But *loved* her "Stay strong. Stay safe. Stay successful" quote! - 2/5/2017   12:42:40 PM
  • 14
    This workout is great...thanks! - 1/23/2017   4:28:44 PM
  • 13
    great work out from jessica.....thanks - 1/12/2017   1:26:48 PM
  • 12
    I liked this! She's gotten better at mentioning modifications if you need them. My first time I used light weights, but felt them by the end. I'll definitely do this again, & work my way up with the weights--on a few moves at a time. Thanks! - 1/10/2017   10:11:44 PM
  • 11
    Another great workout from Jessica Smith! - 1/9/2017   10:30:50 PM
    I just walked with Jessica this morning! Love her workouts - 1/9/2017   9:15:44 PM
  • 9
    love Jessica Smith workouts she does amazing job helping with workouts - 1/9/2017   8:24:56 PM
  • 8
    I love this DVD, and especially like mixing up the segments. - 1/9/2017   7:21:34 PM
    Loved working out with Jessica. It helped me get moving at my own pace and I could do it easily in my home without walking outside, or on my treadmill. I find the treadmill boring and I enjoy the different moves that she showed. I got a very good workout for my arms! I defiantly need that. - 1/9/2017   4:44:22 PM
  • 6
    I love working out with Jessica (and Peanut). Thank you Sparkpeople for introducing me to her - 1/9/2017   8:32:52 AM
  • 5
    Great workout done thank you sparks family great morning start - 1/9/2017   7:28:48 AM
  • 4
    wow, that was hard, but feel great now i've done it. thanks again Jessica for another great workout! - 1/9/2017   3:02:44 AM
  • 3
    First time doing a Jessica walk! Was just right for an indoor wake up!! - 1/8/2017   12:37:15 PM
  • 2
    This was interesting, not really challenging except to the right arm, I had to not use weight for the overhead things due to the rotor cuff injury, I can see that I have been favoring that arm for way too long and have lost some mobility, so will have to go slow with it. - 1/7/2017   9:16:01 PM
  • 1
    Can't wait to try this tomorrow, love Jessica smiths walking workouts. Thank you Jessica - 1/5/2017   4:28:04 PM

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