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This metabolic conditioning circuit is designed to burn fat and build muscle at the same time with just 5 multi-muscle, heart pumping moves (plus some targeted core bodyweight conditioning at the end). Be sure to listen to your body during the workout and adjust intensity to meet your needs and current fitness level (feel free to use heavier or lighter loads, make the intervals shorter or longer as needed). Make sure you’ve mastered good form with basic moves like squats, deadlifts, push ups and planks before attempting this routine.
Level: Intermediate/Advanced
Equipment: Two sets of dumbbells – one heavy and one light (I’m using 5 lbs and 10 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
Deadlift Squat Cobra
Plank Walkover Push Up
Alternating Curtsey Lunge Curl and Narrow Overhead Press
Alternating Rear Lunge with Dumbbell Swing Ski
Held overhead raise down and up
Elbow Plank Crawl
T-I Spine Extensions
V Sit Up Cross Reach
Tabletop Hold
Cool Down/Stretch
32 comments
Thank you Jessica for another fantastic workout! This one had me DRENCHED!
loved this workout, already looking forward to doing it again!
SOS Week 3, Day 3 done! Today was much better for me than yesterday, as I was able to get a good night's sleep and didn't wake up exhausted this morning! One of my favorite aspects of this workout was the way you went through each move in advance without the weights. Since there were only five weighted exercises, I could easily remember each one when we got ready to do it with the weights, and I could accurately judge how much weight to use. I used 8#, 5#, and nothing :). I didn't even attempt to use weights during the held overhead raise because I just knew better. This is such an amazing workout! There are no complicated moves, but its power lies in its simplicity. Tough but doable (except for the plank crawls–those are killer)!
Just wow! 😳 Dripping, no…actually pouring sweat after this one! Jessica how often can this one be done SAFELY 😂? I am so very sore day after I just did your stride stretch and relax!
Reboot of Week 3, Day 3 Done! Last week, this workout made me so sore! And by 'sore,' I mean sore for days! The sorest muscles were on the sides of my ribcage, right in the area where my bra would encircle my ribs! That excited me because I'm hoping it translates to tighter muscles and less flab through there. The next sorest muscles were the fronts of my thighs (no big surprise there). I'm curious to see how my body responds this week. Also, I upgraded the weights I used for the squat, dead lift, cobra to 10# weights, while sticking with 8# weights for everything else, except the held overhead raises, which I just used my hands for. Great Workout–definitely one of the best!
Great challenging and fun workout Jessica! sweating buckets in a short amount of time!! Thank you and have a great day!!
JHC!!! is all I'm going to say!!! lol
This is hard work! The most challenging for me is the first abs workout, the one where we need to walk on our elbows. I just can't do it. Any suggestions on modifying it? Awesome workout, thank you!
I first did this routine during the SOS in 2015 and have done it about once a year since with heavier sets each time. I really enjoyed the workout this morning even though it was challenging it wasn’t over challenging and I can definitely see and feel my progress. I have and am using this routine as a benchmark. I have been exercising with Jessica since then both with her 3 Walk Strong Programmes and YouTube and have noticed a step change in my fitness over the years. Thanks Jessica and your team for everything that you are doing for us.
Another fantastic workout. Thank you Jessica!
One of my favorite strength routines…that and Straight up strength training and Metabolic Conditioning.
This is my favourite kind of strength routine and each time I have done it now over the years I have seen my strength and endurance improve as I can lift heavier each year. I am still a sweaty mess though. I really enjoyed the mix of moves and the 34 minutes were over so fast.
This was an awesome workout! It was intense but great.
Still a regular one I incorporate often!
Day 15 of #ASummerOfStrength2019 and having done this routine my mat and the floor around it needs a clean. My goodness did I sparkle throughout this one this Monday morning? I do love this routine though as it has been a motivational measure of my fitness over the years as I build strength and can use heavier weights and do more reps etc. I love it every time Jessica puts it onto one her challenges. This is always a challenge because as I get stronger I can up my weights. Thanks Jessica for the SOS 2019 Challenge (and all the challenges before it). I am truly grateful to have these as part of my life.
Good but tough! Finished #SummerOfStrength day 15! Woohoo!
I'll add this one to my favorites for sure. Combo moves that felt strong and functional, challenging with room for growth, and not too fast for my form to suffer. Thank you
OMG 😯!!! I did it
Holy bananas I am dripping with sweat. That was an awesome workout! I will be honest…I didn’t finish. I did the 3 rounds with weights and that’s it. I guess I thought I was more advanced than I really am. lol! I’m determined to keep improving so one day I will complete the whole thing! Thank you so much! 😅😍😁💪🏻👍🏻
Thank you for such a great workout! It was a challenge to me after taking a few weeks off.
This is a tough one 😰😰
Great workout, thanks – week 3 of summer of strength 🙂
Fantastic workout! The five moves 3 /rounds format is perfect! Really gets your heart rate up while conditioning your body! Feeling great! 😁
This is truly a phenomenal workout and I am so glad I clicked on it this afternoon. It is Day 15 on Jessica’s SoS 2020. It doesn’t look like summer outside with the wet and thundery weather we are having in the U.K. at the moment but I am definitely sparkling inside during and after this amazing routine. I can definitely see progress since I last did this routine. Need to do some stretching now if I don’t want to be too sore tomorrow.💪
I workout in my basement and my air conditioner is right next to me when I workout and whenever I went down for skwat (BAD SPELLING) it always blew cold air in my face so it was a award everytime I got all the way down.
I’m a sweaty mess. Brilliant!
just found this video , what a work out!
Who needs a gym membership when they have Jessica?!
23:02 – MC Jazzy Jess and the Fresh P-Nut
Loved the workout
done with kids 5lbs
Amazing workout thank you Jessica