STRENGTH: Total Body Short Circuit 5 - Full Body Workout in Under 15 Minutes With 1 Set of Dumbbells
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- Опубликовано: 11 сен 2024
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Short on time but still need to get in a great total body strength session today? Look no further than this efficient, but effective, total body circuit workout that hits every major muscle group in less than 15 minutes!
If you love our RUclips workouts, be sure to check out our full, progressive programs! Our "All Access Pass" gives you access to our entire library* of workout programming and plans (not available on RUclips) for one year, for one low price: jessicasmith.f...
*Special courses, such as our "Lift and Shift" strength-training intensive, not included
We'll circuit through (meaning little to no rest in between moves to maximize every minute) 5 compound moves to hit a variety of muscles, with extra emphasis on the larger groups:
Move #1: Alternating Rear Lunge and Opposite Arm Curl to Press (Glutes, Biceps, Shoulders)
Move #2: Squat, Hinge and Row (Quads, Hamstrings, Back)
Move #3: Split Squat and Overhead Extension (Quads, Glutes, Triceps, Shoulders)
Move #4: Chest Press and Core Alternating Leg Drop (Chest, Abs)
Move #5: X-Pull Down and Inner Thigh Squeeze (Back, Glutes, Inner Thighs)
If you have more time, skip back to move #1 to perform one or two more circuits of the exercises for a longer workout. Remember you can increase your weight if you are ready for it to increase intensity at any time (or conversely, reduce your weight or use no weight at all to make it easier on your body). Please be sure to listen to your body throughout the workout and make any additional modifications you may need as we go.
EQUIPMENT: One moderately heavy-to-you set of dumbbells, mat (one light set of dumbbells, option)
FLOOR WORK: Yes
LEVEL: All
INTENSITY: Moderate
If you tried and enjoyed this video, please be sure to like and share it! And be sure to leave us a comment below and let us know if you did the session. We love hearing from you!
Thanks for moving with me today! :-)
Feel free to keep moving if this got you ready for more - check out our playlists here on our channel (thanks for remembering to SUBSCRIBE and hit the notification bell to receive all of our new updates!) for tons more options. bit.ly/3GrTcnD
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Thank you, Jessica! Love working out with you! My doctor told me "keep doing whatever you're doing" at my last checkup!
Love the shorter but hard workouts - I can fit them into a work day easy!
This became right on time! I love having shorter workouts that pack a lot! Sometimes, you don’t have the time for 30 or more longer workouts and other times you just don’t have the energy or mental wherewithal to do something longer! So, workouts like this are great to have on hand! Love your workouts and glad to see you back…you are so calming to listen to…😃
Love the pillow reminder of Peanut
A year ago, I couldn't even do a full lunge at 265 lbs. Now at 153 lbs, the lunges in this workout weren't so bad. I don't hate them as much- except in the winter time when my knee arthritis acts up. I loved the incorporation of compound moves and the tricep focus in this workout. I had been trying to do more workouts with tricep focus that were manageable for my shoulder. I did this workout 2 times using 15 lb weights and I was able to get through it with just usual heavier weight discomfort. I also loved that you threw in a little core and used Supermans as the cool down. The only bummer for me was that I had to alternate the shoulder presses when I did the video the second time but still felt the burn and was able to keep my weights up off the mat. Great quick compound cardio/strength workout! 🥰 Thanks for the warm up that incorporated movements and muscles that were going to be used during the workout too! Very helpful!
P.S. My Fitbit Charge 5 said I burned 184 calories doing this workout 2 times!
You rock! Awesome! (You’re inspiring me!) :o)
I love your workouts Jessica. For strength training you are my favourite instructor. Since becoming perimenopausal I've realised how much I need strength training 💜💜💙💙
Wow!! That was amazing!! I loved this workout !! Thank you so much Jessica!!
I used to be very diligent with my diet and exercise. A variety of things disrupted my habits, and I've been struggling to get back at it. These short workouts are perfect when I don't feel motivated and even 30 minutes feels daunting! Thank you, Jessica, for providing such variety. You gentle soul always lifts my spirit. 💜❤️💜❤️
p.s. I just completed this. It was hard work but I felt good enough to tack on her 12-minute indoor power walk! :) (baby steps)
That was a great in and out full body workout!! I’m really feeling it in the triceps, I don’t often feel them so quickly!!! ❤❤❤❤❤
Thank you Jessica. You are brilliant!
Thank you for this short but powerful workout, Jessica! My work schedule changed abruptly from part time to full time for about a week and a half, and suddenly I'm having to be at work 2-3 hours earlier than what I'm used to. Having these short workouts really help me feel like I did something, which is a lot better than nothing!
This was the perfect workout for today. I really didn’t feel like doing anything today and thought about doing stretching, but it was a strength day, so I thought I would try it. Loved it. Short and sweet and so easy to make it moderate to fit my mood. I used 5lb weights. I probably could have gone heavier, but wanted to keep it moderate. Thank you so much for this workout and all your RUclips workouts.
This is always a good one.
Thank you for years of wonderful workouts and kind, gentle inspiration!
A nice quickie strength training workout perfect to combine with some cardio Thanks once again Jessica.
This is perfect for today! I'm getting back into working out after a super busy school year and no time to work out. I have really missed it and I am so out of shape. Thank you for doing these videos!
Brilliant workout, so good to have your new workouts available 😊
Thanks so much for moving with me Sarah! :)
I was just thinking of doing a strength training workout and this popped up on my notification. Thanks Jessica!
Oh yay! So glad the timing worked out. Can't wait to join you for this workout soon :)
More of these shorter workout Jess pls. Amazing x💪🏻💪🏻💪🏻💪🏻💪🏻😘
Love your workouts especially the quick ones. They are always so effective. It's nice to have quick options!! Thanks you Jessica!!
Thanks so much Susan! Can't wait to join you for this workout soon :) Happy weekend!
Enjoying all the new workouts. You are the best! Extend greetings to your mom. She is my favorite modifier 😃
Thank you so much for moving with us Tracy! Hoping to get my Mom with me here on RUclips for a new workout soon too. :-)
I LOVE this short but so effective workout! It really packs a punch! Thank you! I would love more like this!
Just what I needed today. I didn't have a lot of time but wanted a good workout. Thank you again, Jessica!
Another fantastic workout that packs a punch! Easy to modify for more weights or no weights depending on what you feel you can do. Thanks for another great one Jessica!
Thank you again. You have been my favorite to workout with since starting this journey 4 years ago! Cannot thank you enough!
Thanks so much for moving with me Beth! And congrats to you on starting on and sticking with your journey for these past 4 years. Please keep up all of the wonderful work you are doing taking care of your body and your health.
So great, Thank you so very much!
Thanks so much Jess for all these newer workouts! I’m so happy you are back again, & stronger! Missed u! Love love all your workouts! You are an inspiration to me! And u always make me feel like working out! Love u & thank you again!! How is your little girl doing? ❤️❤️❤️❤️💕❣️🥰
Really love the last exercise, number 5❣️💯🔥 #appreciation #thankful #gratitude #felttheburn
Just what I needed, I've been pushing it harder again (after I fractured my right foot) so I needed to check in, and this was perfect! Thanks so much!
A new favorite! Do it once a week. Thank you! Love these workouts (with weights). 💪🏻 ❤️
Thank you for reminding us to breathe during the workouts. I (too often) find myself holding my breath instead of letting focused breathing help with my workouts.
Jessica! Thank you so much for a great start to my day! and Thank you for all of your positivity! :)
Great combination moves! And I love your Sweet Peanut pillow! 🥰
Great video!!
Loved this get it in and done total body workout!
My heart rate is up and I am feeling great!
Thank you❤️🔥
That was great. Thank you.
Really like this new workout, and the quote at the end! Thank you!
I love the Peanut pillow.🥰
This is such a good one! Sometimes with the multi-muscle movements I lose balance 'cuz we're going too fast, but I felt like these were very doable! (So much so, I was going to rewind and do a second set--which I NEVER do--, but then my ancient streaming device decided to wig out and I was hungry so I went to lunch.) Oh, and I really have been enjoying the music you've been picking lately! :) Thanks, Jessica!
Starting the 28-day jumpstart today at 11 weeks postpartum but didn’t know if I had time for 35-40 min strength so I subbed two rounds of this!! felt the burn!!!
This workout is perfect. I did the double round and it timed out well for my quick morning routine. Thanks Jesesica!
Perfect, as always. Thanks Jessica. ❤️
Love your Peanut pillow!
Great little work out short and sweat :) (sweet) :) love it
Great workout! I love your short workouts!
Thank you so much! Would you sometime do a short video for floor ab work that does not have crunches as those strain my neck? Would love to see that!
Thank you for the detailed description!
Love all your workouts
Question: When you did the back lunges for practice at the beginning. the arms are opposite what you are doing for Move #1. I'm old, but am I losing my mind too?? In warm up, your left leg went back, returned to normal position as your left arm went up.
LOVED the workout - Thank you!!
I love all of your workouts 🌷
Thanks so much for moving with me! :)
@@Jessicasmithtv Million thanks to you!
Great routine! Thank you!!
Love this, short and sweet and as hard as I want to make it.
Woohoo! I love this!!
Great quick full body workout!!! I love how all the moves also have an element of cardio as well!! Loved it Jessica!!! 👍😀💯
Muy buen entrenamiento. Es muy completo para aprovechar ese tiempo tan reducido.
Me encanta. Desde España,Muchas gracias!!!
¡Gracias por mudarse conmigo desde España Elena!
❤️
I have bunions and my feet no longer work like they used to so back lunges are almost impossible. Is there something else I can do instead?
You should add q place for donations/ gratitude on your videos ! I've seen other channels that you can join for a fee, perhaps that's a good idea for you ?
That's so kind of you to suggest. I appreciate you so much
Am I supposed to hear something