Jessica
Smith TV

Fitness Made fun!

Join us for our Spring Ahead Challenge!

Welcome to our six week SPRING AHEAD CHALLENGE!

We’re mixing things up a bit for this challenge! This particular plan has been periodized for weekly alternate peaks and valley curves that are focused on a specific goal, such as endurance, strength, core, and more. Each week will vary in intensity and focus, and although the weekly rotation includes sufficient active recovery time, please feel free to add additional stretching, yoga or prehab sessions (along with your daily step count!) as often as you like. Our yoga/stretching DVDs and stretching videos here on YouTube offer some great options to help you continue to fit in flexibility regularly. Please remember that these are simply suggestions and we love for you to tailor our schedules to meet your personal needs and preferences.

Also, it’s important to note that if you are currently going through one of our specific programs (such as our Walk Strong series) for the first time, we do recommend completing the original schedule prior to trying a challenge plan. Our bonus plans and challenges are here to help you continue to make the most out of our library of workouts after you’ve joined us for a few rounds and will remain on our website for easy future access once you are ready for the next step!

If, for instance, you have a long work week ahead, or are feeling a little under the weather, feel free to swap a challenging week for a more moderate one, and/or simply modify or tone down any workout at any time. Conversely, don’t forget to enjoy the moderate waves (they are great for advanced exercisers too!) and up level anytime you like by increasing your weights, speed or performance of familiar moves you’ve mastered.

By now, you may have done several of these workouts before, which is great! Repetition is a wonderful opportunity to grow — you know what to expect from a routine so you can really push your limits by adding more weight, intensity, speed, form performance, etc. when appropriate. Even the seemingly simple workouts can offer a fantastic challenge when we take things to the next level.

Of course, we want you to continue to listen to your body at all times, so even if you are going for the challenge, be sure to honor your body’s needs and back off whenever necessary. We want you to challenge yourself, but always take care of yourself too! (For more help with modifying to meet your needs, please check out our FAQs section at the bottom of the page).

And please don’t forget your daily step goal! Instead of trying to add on more workout time, we want you to continue to walk as often as you can. If you aren’t yet meeting your daily dose of Vitamin ‘W” [walking!], start by simply adding an additional 500 steps per week to gradually work your way up to your personal goal (we suggest eventually aiming for 10-15,000 steps a day if that feels right for you). Our walking DVDs and walking videos here on YouTube are a great way to fit in extra steps if you need a little extra help or motivation or can’t walk outdoors

Finally, please remember one of our favorite phrases, SOMETHING is always better than nothing. On those crazy busy days, or when you just don’t have the energy to do more, check out our 10-Minute-or-Less video playlist and 1-Mile Walk and Talk sessions to help keep you moving when life gets in the way.

Here’s to a sparkling Spring everybody!

YOUR SIX WEEK SPRING AHEAD CHALLENGE SCHEDULE

Here is your suggested weekly workout line up for the next six weeks (feel free to start your week off with Sunday or Monday as Day 1 – whatever works best for you). As always, we encourage you to adjust the plan as you see fit to best better your personal needs and preferences (please see the FAQs section below for additional assistance with this).

And, community member Jennifer S. also made the below plan into a six-week Spring Ahead calendar for us! (Click here to download the printable pdf). Big thanks to Jennifer for creating this additional tool to help you track your sessions 🙂

WEEK ONE

Focus: Endurance

Intensity: Moderate

Day 1: CARDIO & COORDINATION 

DVD: 30-Minute Cardio Step Jam [from our Walk Strong 3 series]

and/or

YouTube: 30-Minute Stride & Step*

*Don’t have a step? You can still follow along without one!

OPTIONAL: Add in a stretch session today!

Day 2: CARDIO STRENGTH

DVD: 45-Minute Stepping Strength [from our “Walk On: Get Strong!” DVD]

and/or

YouTube: 30-Minute Stepping Strength

Day 3: STEADY STATE CARDIO

DVD: Walk On: 4 Mile Power Walk* [full program, if time permits] OR the 4 Mega Miles* (Premix #3) [from our “Walk On: 5 Mix & Match Miles”]

and/or

YouTube: Pick your 4 favorite miles from our playlist here*

*Be sure to add these miles towards today’s daily step count!

OPTIONAL: Add in a stretch session today!

Day 4: FUSION STRENGTH

DVD: 30-Minute Poise & Grace [from our “Walk Strong: Build Balance + Inner Strength” DVD]

and/or 

YouTube: 30-Minute Fusion Sculpt

Day 5: CORE, CARDIO & PREHAB

DVD: 30-Minute Barefoot Cardio Core [from our Walk Strong 3 series] and 15-Minute Strong Feet and Ankles Workout [from our “Walk On: 5 Fat Burning Miles” DVD]

and/or

YouTube: 26-Minute Cardio Pilates

Day 6: BALANCE & AGILITY

DVD: Balance & Agility [from our “Walk Strong: Build Balance + Inner Strength” DVD]

and/or 

YouTube: Fusion Band

Day 7: ACTIVE REST DAY

(Have fun and play! This is also a great day to fit in another stretch or prehab session —  feel free to add in any of your favorite routines today if you wish).

WEEK TWO

FOCUS: Strength & Stamina

INTENSITY: Challenge

Day 8: STRENGTH

DVD: 30-Minute Upper Body Strength [from our “Walk Strong” series] OR 35-Minute Upper Body Circuit Walk [from our “Walk On: Metabolism Booster” DVD]

and/or

YouTube: 20-Minute Upper Body Strength OR 12-Minute Upper Body Circuit Walk 

Day 9: STRENGTH

DVD: 30-Minute Lower Body [from our Walk Strong 3 series] OR  35-Minute Lower Body Circuit Walk [from our “Walk On: Metabolism Booster” DVD]

and/or

YouTube: 40-Minute Leg Day Workout OR 11-Minute Buns + Thighs Circuit Walk

Day 10: CARDIO

DVD: 30-Minute Interval Mix [from our “Walk Strong” series] 

and/or

YouTube: 30-Minute HIIT Cardio + Core

OPTIONAL: Add in a stretch session today!

Day 11: CARDIO SCULPT

DVD: 30-Minute Cardio Interval Sculpt [from our Walk Strong 3 series]

and/or

YouTube: 30-Minute Travel Friendly Cardio + Strength Circuit Workout

Day 12: CORE CARDIO

DVD: 30-Minute Cardio Hit! [from our Walk Strong 3 series]

and/or 

YouTube: 23-Minute HIIT for Beginners: Kickboxing Interval Training

OPTIONAL: Add in a stretch session today!

Day 13: STRENGTH

DVD: 40-Minute Strictly Strength [from our “Walk On: Get Strong!” DVD]

and/or

YouTube: 20-Minute Total Body Strength

Day 14: ACTIVE REST DAY

(Have fun and play! This is also great day to fit in another stretch or prehab session —  feel free to add in any of your favorite routines today if you wish).

WEEK THREE

FOCUS: Core Centric

INTENSITY: Moderate

Day 15: STEADY STATE CARDIO & CORE

DVD: 30-Minute Fat Blaster [from our “Walk On: 3 Weight Loss Walks” DVD, exclusively available in our 30 Day Plan set] and the Healthy Back bonus Workout [from our “Walk On: 5 Day Fat Burn” DVD, exclusively available in our 30 Day Plan set]

and/or

YouTube: 30-Minute Power Interval Walk and 12-Minute Better Posture Workout

Day 16: STRENGTH

DVD: 40-Minute Strictly Strength [from our “Walk On: Get Strong!” DVD]

and/or

YouTube: 30-Minute Total Body Standing Strength [Prenatal Approved]

Day 17: CARDIO CORE

DVD: 3-Mile Flat Abs Walk [from our “Walk On: Walk Off Belly Fat” DVD]

and/or

YouTube: 40-Minute Flat Abs Walk

OPTIONAL: Add in a stretch session today!

Day 18: STRENGTH

DVD: 28-Minute Total Body Abs Transformer [from our “Cardio Abs” DVD] & OPTIONAL 20-Minute Core Stretch [from our “Total Body Balance” DVD]

and/or

YouTube: 20-Minute Single Sided Strength 

Day 19: CORE + PREHAB

DVD: 30-Minute Prehab Routine [from our “Walk Strong” series] plus 26-Minute Concentrated Abs [from our “Cardio Abs” DVD]

and/or

YouTube: 20-Minute Abs, Back & Core 

OPTIONAL: Add in a stretch session today!

Day 20: STRENGTH

DVD: 30-Minute Tone & Flow [from our Walk Strong 3 series]

and/or

YouTube: 40-Minute Yoga Tone

Day 21: ACTIVE REST DAY

(Have fun and play! This is also a great day to fit in another stretch or prehab session —  feel free to add in any of your favorite routines today if you wish).

WEEK FOUR

FOCUS: Stretch & Strength* [*go as heavy as you safely can during your strength sessions this week!]

INTENSITY: Challenge 

Day 22: PREHAB & STRENGTH

DVD: 15-Minute Strong Knees and Hips Routine [from our “Walk On: 5 Fat Burning Miles” DVD] plus 30-Minute Total Body [from our Walk Strong 3 series] plus

and/or

YouTube: 30-Minute Total Body Sculpt

Day 23: STRETCH

DVD: 30-Minute Yoga for Strength & Flexibility [from our “Yoga Fusion Fix” DVD]

and/or

YouTube: NEW 8-Minute Standing Stretch *please note this link will only be available after this workout airs on our channel on 4/6

Day 24: STRENGTH

DVD: 30-Minute Upper Focus + 30-Minute Lower Focus, if time permits [from our “Walk Strong: Boost Metabolism & Muscle” DVD]

OR

YouTube: 15-Minute Upper Body Burn + 15-Minute Lower Body Blast

Day 25: STRETCH

DVD: 30-Minute Gentle Yoga for Stability and Mobility [from our “Gentle Yoga Stretch” DVD]

and/or

YouTube: 30-Minute Yoga Stretch

Day 26: STRENGTH

DVD: Total Body Training + Streamline Sculpt OPTIONAL: Add On Abs [all from our Walk Strong 3 series]

and/or

YouTube: 15-Minute Total Body Strength + 10-Minute Cardio Strength Mash Up OPTIONAL: 8-Minute Abs + Back Exercises

Day 27: CARDIO & STRETCH

DVD: Warm Up, Mile 1, 4, 6, Cool Down and Stretch from our “Walk On: 6 Mile Mix” DVD]

and/or

YouTube: 30-Minute Power Walk + 5-Minute Fix: Total Body Stretch

Day 28: ACTIVE REST DAY

(Have fun and play! This is also a great day to fit in another stretch or prehab session —  feel free to add in any of your favorite routines today if you wish).

WEEK FIVE

FOCUS: Glow & Flow

INTENSITY: Moderate

Day 29: FUSION STRENGTH

DVD: 52-Minute Fusion Strength [from our “Feel Good Fusion” DVD]

and/or

YouTube: 30-Minute Yoga Sculpt

Day 30: STEADY STATE CARDIO & PREHAB

DVD: 30-Minute Cardio Party [from our “Walk Strong” series] and 20-Minute Bonus Routine for Stronger Knees [from our “Walk On: Metabolism Booster” DVD]

and/or

YouTube: 30-Minute Latin Spice Walk + 8-Minute Total Body Towel Stretch

Day 31: ENDURANCE STRENGTH

DVD: 30-Minute Barre Sculpt [from our Walk Strong 3 series]

and/or

YouTube: 20-Minute Prenatal Total Body Strength Workout [great for non-prenatal exercisers too!]

Day 32: CARDIO & CORE

DVD: 35-Minute Flow Cardio [from our “Feel Good Fusion” DVD]

and/or

YouTube: 30-Minute Feel Good Fusion

Day 33: ENDURANCE STRENGTH

DVD: 30-Minute Barefoot Fusion Sculpt [from our “Walk Strong” series]  

and/or

YouTube: 40-Minute Fusion Band

Day 34: CORE

DVD: 30-Minute Pilates + Yoga [from our Walk Strong 3 series]

and/or

YouTube: The 26-Minute Rise & Shine Workout

Day 35: ACTIVE REST DAY

(Have fun and play! This is also a great day to fit in another stretch or prehab session —  feel free to add in any of your favorite routines today if you wish).

WEEK SIX

FOCUS: Power Push

INTENSITY: Challenge

Day 36: STRENGTH

DVD: 35-Minute Total Focus [from our “Walk Strong: Boost Metabolism & Muscle” DVD]

and/or

YouTube: 30-Minute Strength Training for Women

Day 37: HIIT CARDIO

DVD: Boogie I.T. [from our “Walk Strong” series] 

and/or

YouTube: 26-Minute Cardio Bootcamp Boogie

OPTIONAL: Add in a stretch session today!

Day 38: STRENGTH

DVD: 30-Minute Metabolic Conditioning [from our Walk Strong 3 series]

and/or

YouTube: 35-Minute Cardio Strength Step Circuit

Day 39: CARDIO CORE + FOUNDATIONS

DVD: 30-Minute 360 Abs [from our “Walk Strong” series] plus 30-Minute Foundations [from our Walk Strong 3 series] (can be done in either order – Foundations or 360 Abs first, your preference).

and/or

YouTube: 15-Minute Kickboxing 101

OPTIONAL: Add in a stretch session today!

Day 40: STRENGTH

DVD: 30-Minute Upper Body + 30-Minute Lower Body, if time permits [from our Walk Strong 3 series]

or

YouTube: 30-Minute Total Body Chisel + Burn

Day 41: CARDIO & STRETCH

DVD: 30-Minute Steady, Ready, Go [from “Walk Strong: Burn Fat and Have Fun” DVD] and 30-Minute Dynamic Stretch, if time permits [from our “Total Stretch” DVD]

or

YouTube: 20-Minute Calorie Crushing Cardio and 15-Minute Short and Sweet Stretch

Day 42: ACTIVE REST DAY

(Have fun and play! This is also a great day to fit in another stretch or prehab session —  feel free to add in any of your favorite routines today if you wish).

FAQs

How do I make the plan work for me? [ie. What if a workout is too easy or too hard, too short or too long, for my current needs?]

We know that not every workout works for every body. The great news is we have a huge library of workout options available (which can sometimes make it hard to decide what to do!) that offer options to simply or advance the moves, but the daily recommended workout is just that — a recommendation. But, because we’re all working at different levels of fitness with various needs and preferences, we want you to decide what works best for you!  You can follow our weekly suggested schedules as a loose guide and feel free to sub in any of your favorite YouTube videos, DVD or digital workout programs. 

Too hard? If you are new to exercise or starting back up after a long hiatus, remember to listen to your body and go at your own pace. You may want to sub in one of our more beginner friendly routines any day you find the recommended one a bit too much. Prefer no floor work? Feel free to choose from our vitally floor work free “Walk On” series options [we also have a lot of floor work free or standing only YouTube video options as well]. 

Too easy? If you have been keeping up with your workouts and going strong, feel free to amp things up by using our advanced modification options, increasing your weights during strength training, or, even adding on additional workout time if that feels right for you. And, please keep in mind that there are several days a week that purposely have you training in your endurance zone, a more moderate intensity that while it may feel ‘easier,’ still offers big health benefits.

We are all about you making this plan work for YOU, without a lot of muss or fuss!

What if I miss a day (or week)?

No big deal! Simply pick up where you left off — there’s no need to start over or feel guilty for not adhering exactly to the schedule [this is NOT an all or nothing program!]. Stay flexible and get back at it as soon as you can. Please remember consistency is key, and our motto is SOMETHING IS ALWAYS BETTER THAN NOTHING, so just do the best you can with what you have, every day. It’s the little daily steps that add up to big lasting results. And for those crazy busy days, or when you just don’t have the energy to do more, check out our 10-Minute-or-Less video playlist and 1-Mile Walk and Talk sessions to help keep you moving when life gets in the way.


What’s next after this?

You may want to join us for one of our complete programs, try our updated master rotation calendars, or put together your own personal plan using our plug & play weekly suggestions here. In case you missed it, or want to repeat it, our 28 day Jump Start and our four weeks of Fusion plans are available here.

What do I need to do to participate?

All you need to do is follow along with our suggested schedules (making adjustments as needed to meet your needs, of course). We also recommend inviting a friend (or two) to join you and/or checking in with the rest of our community so that we can all help cheer each other on and offer support along the way! Feel free to check in with us and the rest of our community on social media (be sure to tag @JESSICASMITHV and let us know that you are joining us for the Spring Ahead challenge!) — we’re all in this together!


You can find us on:
INSTAGRAM
FACEBOOK
TWITTER

You. Got. This!

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23 comments… add one

  • Jane March 21, 2019, 2:39 pm

    Enjoying spring ahead challenge, just done 26 minute Cardio Pilates, wow! Much harder than it looks but definitely do-able. Has made me consider other Pilates workouts!

    Reply
  • Lori March 18, 2019, 9:48 am

    Jessica, thank you so much for the Spring Challenge. Your schedules keep me on track and I truly love getting up each morning and working out with you! Thank you!

    Reply
  • Anne Marie March 16, 2019, 10:44 pm

    Hi. I’d love to join the Spring Challenge. Is there an app or any place to follow the DVD routine of the day if I have not purchased the program?

    Reply
    • Jessica Smith March 17, 2019, 11:45 am

      Hi Anne Marie! We’ve included direct links to the free YouTube videos for each day’s routine if you do not have the DVD used for the day. Hope that helps 🙂

      Reply
  • Melissa March 15, 2019, 6:27 am

    I really enjoy the challenges. I really like NOT having to pick routines and having everything set up for me. Thanks!! looking forward the this new one!

    Reply
  • Christine O'Connor March 14, 2019, 2:34 pm

    There’s a place for you in heaven Jessica. Loving your work – and I agree – if you get an app going……. Wow, that would be amazing!

    Reply
  • Patricia Onyia March 14, 2019, 1:28 pm

    Plan downloaded for future attention. My cast was removed today and the break is healing well. I’m now in a clunky moon boot. Noticed the muscle wasting after 4 weeks in a cast. I’ll definitely need quite a bit of physio and rehab 🙂

    Reply
  • Cheryl March 14, 2019, 12:29 pm

    I’m totally in and I’m so excited!
    Thank you Jessica!!

    Reply
  • Robin Lindblad March 14, 2019, 11:14 am

    I’m looking forward to the Spring Ahead Challenge!

    Reply
  • Alisa Drury March 14, 2019, 11:09 am

    I am so in!! It is mid March and at minimum 10 lbs (20 max) needs to go but more so, I want to want to exercise again!

    Reply
  • Sarah March 14, 2019, 10:05 am

    This is going to be a great challenge! I am so in!

    Reply
  • Heather March 14, 2019, 9:59 am

    I love all of the Jessica Smith programs! Thank you for inspiring so many and teaching us it is about progress not perfection! I also want to thank community member Jennifer S. for making all of thesr wonderful PDFs! They work great for me!

    Reply
  • Brittany March 14, 2019, 9:55 am

    I am so excited for another workout plan! I’ve been doing my own for the last couple of weeks but I love the ones you provide because I know you are providing a complete workout plan that will challenge me. Thanks Jessica 🙂

    Reply
  • Yolie March 13, 2019, 3:11 pm

    Thanks Jessica for this Challenge! I love them! and it’s a blessing to have both paid DVD’s & free YouTube videos!! you are the only one I know of that offers such a diversity & not charge a lot of money like other trainers do!! So I truly & sincerely appreciate it!! 🤙🙌💕 God bless u always, for your hard work! and thank you! Love love working out with you, your mom & Beth? Love u! 🙋❣️💕🥰.

    Reply
  • Jocelyn MacKenzie March 13, 2019, 11:59 am

    Thank you for providing both paid and free options. Have you thought about an app? I’ve paid for full fitness programs way too many times and given up. I would love to have an options for around $10 monthly where I could have everything contained in an app.

    Reply
    • Christine O'Connor March 14, 2019, 2:32 pm

      Ooooooh Jessica, an app, that would be fantastic!

      Reply
  • Felecia March 13, 2019, 11:58 am

    Thanks for quick response. When I was printing it out noticed that there are two sets of Days 22 – 28 (Week Four and Week Five). Routines are different but numbering is off. Thanks again!

    Reply
    • Jessica Smith March 13, 2019, 12:29 pm

      Oopsie! Thanks so much for your help catching those Felecia! Everything should be all updated correctly now but if notice anything else please let us know so we can fix it asap 🙂

      Reply
      • Felecia March 15, 2019, 12:43 am

        Thanks so much for the quick fixes! Can’t wait to get started!! And love, love your new DVDs (4 Mile Power Walk and Get Strong).

        Reply
  • Felecia March 13, 2019, 11:49 am

    Jessica,
    I anxiously await these challenges and love working out with you and all your team. I noticed that “Day 4” is missing from the above list. Can the challenge be updated so we don’t miss one day? Thanks!

    Reply
  • Audrey March 13, 2019, 11:46 am

    Thank you, Thank you for the Spring Ahead Challenge.. Not having to think about my exercise rotation is a gift..

    Reply
  • Smitha March 13, 2019, 11:27 am

    Hey… Thank you for the great routine.. BTW, Day 4 from week 1 is missing.. Is it an active rest day as well?

    Reply
  • Jenny March 13, 2019, 11:24 am

    SO EXCITED for this new challenge! I’ve done both the January and February rotations and was feeling lost as to what to do every day when they were done. I really appreciate having the workouts planned out for me. Thanks again, Jessica, for putting in the time and effort to plan out my next 6 weeks!! I LOVE working out with you every day. I am really getting back into a good routine and hope to get my diet under control next! You really inspire me to get moving!

    Reply

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