the 6 week countdown: phase ii

WalkB Y J E S S I C A S M I T H

TRANSFORMATIONS Y S T E M

THE 6 WEEK TOTAL

COUNTDOWN: PHASE II T H E 6 W E E K

Follow the plan below and make adjustments as you go. Miss a day? No prob! Simply swap out your rest day and get back on track as soon as you can. Track your daily progress with check marks all week.

YOU CAN DO THIS! Remember, our goal is PROGRESS, NOT PERFECTION.

TIP: Keep challenging yourself (without overdoing it) to continue creating positive changes in your body! If your weights start to feel easier to lift, it could be time to reward yourself for all of your hard work with a new, heavier set. If the moves you've been choosing during the workouts start to feel easy, consider trying a more advanced option.

TIP: Inspire someone. One of the best ways to boost your own motivation is to help someone else with theirs! Chances are by now your friends or family members are asking you what you are doing to look so radiant! Share what you know, o�er support and guidance and see if you can't motivate them to start their own personal health and wellness journey.

TIP: Celebrate your "wins!" The journey to your end goal may be long, but that doesn't mean you can't acknowledge yourself for what you're accomplishing on a daily, weekly or monthly basis. Try journaling your successes and revisit them when you are feeling like you aren't seeing results fast enough (and a nonfood reward always helps!).

TIP: Let go of the need to be perfect. This is not an "all or nothing" program. If you find yourself drifting from your plan, acknowledge it (but don't berate yourself for it!) and ask yourself what you need to get back on track. And don’t forget, something is always better than nothing.

TIP: Ask your body what it needs. Are you feeling hungry, tired or stressed? Start tuning into your body's signals and respond accordingly. Honor your body's request for more sleep, better nutrition or relaxation (and yes, even a piece of chocolate if that's what it's really asking for!).

TIP: Move more, sit less! Fidgeting, walking, standing, etc. as much as you can all day long helps keep your blood flowing and the calories burning, while prolonged sitting increases your risk for disease and disrupts your metabolism.W E E K 1

W E E K 2

W E E K 3

W E E K 4

W E E K 5

W E E K 6

Cardio Party!AND/OR

Cardio Party!AND/OR

Cardio Party!AND/OR

Cardio Party!AND/OR

AND/OR AND/OR AND/OR AND/OR AND/OR AND/OR

AND/OR AND/OR AND/ORAND/OR

AND/OR

AND/OR

Total Body Training

AND/ORTotal Body Training

AND/ORTotal Body Training

Total Body Training

Brain Fitness Fun

AND/ORBrain Fitness Fun

AND/ORBrain Fitness Fun

Barefoot Fusion Sculpt

AND/ORBarefoot Fusion Sculpt

AND/ORBarefoot Fusion Sculpt

360 Abs Dynamic Stretch

AND/ORDynamic Stretch

Active Rest DayDay 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14





(add the Prehab Routine for extra credit!)

Upper Body Strength

AND/OR Upper Body Strength



Lower Body Sculpt

AND/OR Lower Body Sculpt



Prehab Routine

AND/ORPrehab Routine

AND/ORPrehab Routine

Interval Mix

AND/OR Interval Mix

AND/OR Interval Mix

AND/OR Interval Mix

© 2016 In Wellness Systems, LLC. All rights reserved.

Did it Did it Did it Did it Did it Did it Did it






30 Min. HIIT Walk

30 Min. HIIT Walk

30 Min. HIIT Walk

40 Minute Mega Burn

40 Minute Mega Burn

20 Minute CoreStretch

30 Minute ToningWalk


20 Minute CardioFlow

20 Minute CardioFlow

Mile 3: Lower BodyToner

20 Minute CardioDance Sculpt

20 Minute CardioDance Sculpt

Mile 2: Upper Body Sculpt

Mile 3: Lower Body Toner

30 Minute PM Relaxing Flow

30 Minute PM Relaxing Flow

30 Minute Pyramid Power Walk

30 Minute Pyramid Power Walk

30 Minute StrengthInterval Walk

Cardio Interval Abs

30 Min. Fat Blaster 20 Min. Sole Sculpt

20 Min. Sole Sculpt

15 Min. Calorie Burst + 15 Min. Standing Abs

Mile 1: Steady Burn +Mile 6: Speed Walk

30 Minute Fat Blaster +15 Minute Standing Abs

Mile 3: Lower Body Toner +Mile 5: Total Body Tune Up

30 Min. AM Energizing Flow

AND/ORDynamic Stretch



20 Minute ChairStretch Routine

AND/OR

Active Rest Day(add the Dynamic Stretch routine for extra credit!)

(add the Dynamic Stretch routine for extra credit!)

(add the Dynamic Stretch routine for extra credit!)

20 Minute CoreStretch

AND/OR

Active Rest Day(add the Prehab Routine

for extra credit!)

30 Minute PMRelaxing Flow

30 Minute PMRelaxing Flow

AND/OR

Active Rest Day

30 Minute AMEnergizing Flow

AND/OR

Active Rest Day(add the Prehab Routine

for extra credit!)

20 Minute ChairStretch Routine

AND/OR

Active Rest Day

30 Min. Strength Interval Walk


30 Min. Strength Interval Walk

15 Minute HealthyBack Workout

Mile 1: Steady Burn + Mile 2:Upper Body Sculpt

360 Abs

AND/OR360 Abs

AND/OR360 Abs

www.walkonwalkstrong.com

http://www.amazon.com/gp/product/B01BKTG026

http://www.amazon.com/Jessica-Smith-Walk-Results-Program/dp/B011D5G982/

WalkB Y J E S S I C A S M I T H

TRANSFORMATIONS Y S T E M

THE 6 WEEK TOTAL

http://www.amazon.com/Total-Body-Balance-Jessica-Smith/dp/B00B2TWDWG/Total Body Balance20 Minute Cardio Flow20 Minute Sole Sculpt20 Minute Core Stretch20 Minute Cardio Dance Sculpt

Walk On: 6 Mile Mix [available by March 1]*Warm Up (5 Minutes)Mile 1: Steady BurnMile 2: Upper Body SculptMile 3: Lower Body TonerMile 4: Cardio Interval AbsMile 5: Total Body Tune UpMile 6: Speed WalkCool Down (5 Minutes)Stretch (5 Minutes)

Don't have all the workouts listed here? No worries! Feel free to mix and match with what you have to make it work for you. Want to add to your collection? All of the titles listed above are available on Amazon.com and in our digital store on

Walk On: Walk The Weight O� 30 Day PlanWalk On: 3 Weight Loss Walks: 15 Minute Calorie Burst, 30 Minute Fat Blaster, 40 Minute Mega Burn, 15 Minute Standing Abs Walk On: Major Metabolism Booster: 30 Minute Pyramid Power Walk, 30 Minute Strength Interval Walk, 20 Minute Chair Stretch Routine Walk On: 5 Day Fat Burn: 30 Minute HIIT Walk, 30 Minute Toning Walk, 15 Minute Healthy Back Workout

This rotation includes the following DVD programs:

http://walkonwalkstrong.com/check-in/Don't forget to keep checking in with us here on our website!Look for our Phase II check in page to keep sharing your journey with us.

http://www.amazon.com/10-Pounds-Down-Cardio-Abs/dp/B007R75UBI

Advanced exercisers, ready to kick your workouts up a notch? Try adding on or subbing in our Cardio Abs DVDworkouts for more intensity during your cardio, strength and abs segments.

http://www.amazon.com/gp/product/B00R8HWMEUYoga Stretch for Beginners & Beyond30 Minute AM Energizing Flow30 Minute PM Relaxing Flow

*Be sure to add warm up and cool down if performingthese miles without a workout before and/or after

walkonwalkstrong.com

the 6 week countdown: phase ii

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