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Ready to lift some weight today? If you are looking for a straight up strength workout, you’ve come to the right place! This efficient and effective workout targets your entire body in just 35 minutes (warm up and cool down included)! Sculpt, shape and slim by using heavy, challenging weights to boost your calorie burn while you build metabolically active muscle.
Level: Intermediate/Advanced
Equipment: Two sets of dumbbells – one heavy and one light (I’m using 10 lbs and 20 lbs, will vary with your fitness level)
Intensity: Moderate to High
Boost your metabolism and burn fat while you sculpt the muscles in your arms, shoulders, upper back, abs, waist, back, hips, thighs, quadriceps, glutes, butt, calves, core and more with exercises like:
Warm Up
Squat
Side Lunge
Plank
Side Plank
Squat with Y Arm Raise
Rear Row
Side to Side Passing Dumbbell (“Hot Potato”) Lunge
Single Dumbbell Chop Squat
Split Stance Squat
Single Dumbbell Overhead Shoulder Press
Deadlift Bent Over Row
Chest Press
Static Plie Squat with Concentrated Biceps Curl
Static Lunge with Single Arm Triceps Kickback
Single Arm Wall Push Plank
Bridge Push Up
Extended Leg Sit Ups
Cool Down/Stretch
29 comments
I LOVE this workout. And I am SO much stronger than 4 months ago!
I love this workout. It's my go-to for strength. I just got back from 6 weeks of wilderness canoe camping, and I am certain that your workouts helped me to prepare, prevent injury and fatigue. The 20lbs were great prep for lifting 35 pound packs out of the canoe and portaging the canoe over the trails.Thank you so very much
Did it, done!
Thanks Jessica for another great workout 🙂
Love this workout! Day 3 of the Calm & Strong Plan completed! Used my 5# & 8# weights, but I think I could do just a bit heavier, if I had those weights! I'll still feel this tomorrow, especially my abs!
I tried it and I really enjoyed. It really worked out my core. I have added it to my playlist and will be doing it often. Amazing!
Love it!!!
Wow. Pushed but finished strong. Thank you, JESSICASMITHTV.
I didn't have any of those cool weights, so I was stuck with water bottles… But it definitely worked me. Totally breathless and revved for more!! 😁
Wow sweated buckets!
A strong start to Summer of Strength 2020. I am excited about the 5 weeks and challenge ahead.
Starting the summer of strength! Thanks for an awesome workout, Jessica! I loved this one!
Day 1 of the Summer of Strength 2020 challenge completed! Still using 5# and 8# weights, but could use just a bit heavier! Glad to see I'm getting back up to the strength I had a couple years ago, finally! This one is definitely one of my favorites!
Summer Week One Day one completed yesterday, forgot to comment. Heading into day 2 now.. #summerstrengthchallenge
A favorite for me!!!
LOVED this workout!! It was very challenging but seemed to go by so fast. I can't wait to recover and do it again! Thank you Jessica!
My quarantine bestie!
I am drowning in sweat, but I feel so good now that it's over!
Summer of Strength Day 1, round 2 done! Love this workout with the heavier weights. Great stress buster today. Just when it gets really hard Jessica always says just the right thing to keep you going – You can do it! Only two sets. It's not that bad! 😂
One of my all time favorite workouts! I did it religiously ( 1-2 per week) during the beginning of my fitness journey, increasing my weights every 6 weeks or so. It is slow and controlled so I also learned proper form – down to handling the weights! I would 11 out 10 recommend ⭐️
I somehow missed this workout over the years of working out with you. Or maybe the 20lb scared me? Well now I can do it properly and 💥 thanks!
Thank you, Jessica💕
Week 1 Day 1 of January Jumpstart 2021. It is fabulous to get started again with my weights and this challenge is a great one to start the new year as in the U.K. we are on our third Covid lockdown and we can only leave our homes for a few essential reasons working out at home is the only way we can exercise. This is a great opportunity to work on my strength, fitness and cook and eat healthily all of which will contribute to a stronger immune system . I enjoyed this routine so much today. Thank you Jessica.
She’s always smiling and cheerful and seems so harmless. But boy are those workouts brutal ! So tough to keep up with ! She’s the best !
This is one of my favorite workouts, except for the one-armed wall pushes.:) Today, I was able to stick with 10 lb and 15 lb weights, which are the heaviest ones I have. There was a time when I would be proud whenever I could use 8 lb weights for my 'heavy' option, so I can tell a real difference in my ability. Even better, I can tell the difference in my day-to-day life, especially at work. Thank-you, Jessica, for all your hard work!
One of my faves…intense and efficient!!
OOOHHH! This was a good one!! I only had 3 and 5 lbs but it was still intense. Ordering a heavier set. 7 lbs!! Thank you Jessica! I have been working out with you since Jan. 1st and have lost 15 lbs! 1/2 way to my goal!!! Your attention to form and safety is THE BEST OUT THERE!
WOWZER JESS, forgot how tough that one is !!!!!
I tried another YouTube channel but it was too long and too difficult even though it said it was for every body and every level. So glad to have found this channel!!! <3 I'm going to do the 5 week workout strength plan 2/week. 🙂