Fitness Workout for Women

30-Minute Strength Training for Women | Home Workout for All Levels



I don’t always lift heavy weights, but when I do, this is one of my favorite routines! This workout uses simple exercises to focus on form and control while lifting heavier weights. Rep count range is between 10-15 reps per movement; the circuit is designed to work your body to fatigue within each set.

As always, focus on great form when using weights, but especially when using heavier loads. Listen to your body during the workout and use a weight range that is appropropriate to your own personal strength and skill level.

Level: All (increase weight to add difficulty)

Equipment: Mat, 2 sets of dumbbells (1 heaviest set for legs, chest, back, one lighter for arms, shoulders, core)

Intensity: Moderate to High (will vary with amount of weight used), Low Impact

This simple, strength-building workout uses basic exercises to focus building lean muscle in target areas like the legs, chest, back, arms, shoulders and core.with exercises like:

Dynamic Warm Up
Split Stance Bent Over Row
Single Arm Bent Over Row
Overhead Shoulder Press
Chest Press
Triceps Kickbacks
Plank Row
Renegade Row
Hip Stretch
Quadriceps Stretch
Spine Extension

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  1. Hi Jessica. I loved your video! I used much lighter weights lol (try 3 lbs lol). I doubled up when possible. I'm just beginning after years of inactivity so I will be upping my weights as soon as I get stronger. I was able to do the whole circuit though and it was a big improvement for me because I have done other workouts without weights and have been exhausted and had to rest quite frequently. So this is a major improvement. Thanks. I love the fact that i can get strong without being too bulky!

  2. Just found this workout today…loved it. I hate working out, but I truly enjoyed the pace. I will continue to do the workout and add additional weight as I gain strength. Excellent workout!!!!!!!!

  3. Couldn't get through the whole video on the first go because I've been sick and I didn't wanna hurl again from pushing too hard, but wow what a great work out routine!!! Thank you so much, I'll definitely be using your channel. c:

  4. i have been looking for some strengthening ideas for my arms, I am having difficulty putting weight on my wrists. So every videos has push ups (can't do it). This was great. I feel like I did something and I didn't hurt myself. 🙂 Thank you.

  5. Wow! This is exactly what I was looking for! A straightforward and effective workout! And you have an extremely pleasant voice and your encouragements are not over the top, like many workouts. Thank you! I look forward to more!

  6. This workout was awesome! I really need to build up my arm muscles and I will definintely be coming back to this video every week until I'm ready to move up to intermediate. Hopefully you have that haha

  7. Great workout! Thank you for making these available on YouTube 🙂

    Question: I can't do a plank because of a shoulder issue. Is there a suggested modification for that exercise? Today, instead of the plank, I just did the weight work from a kneeling position, but I'm open to a better solution if you have one.

  8. Crazy question but I like to keep up with how many cal I burn now. Any idea of an estimate on how much you burn? And yes I know it varies by weight I'd love an estimate if possible please :)

  9. This has actually been my go-to strength workout for maybe over a month now. I absolutely love it! I am working with 10s for my heavy dumbbells and 8s for my lighter pair-finally able to trade up from my 5s so progress :). I alternate this with another of Jessica's videos, the full body fat-burning workout at 26:49 mins when I want a little more of a cardio effect..they are both wonderful and I feel so great incorporating these into my weekly routine, along with good old fashioned house cleaning for my daily cardio (doing a little something most days, for activity sake). Thanks a mil Jessica! You're the best!!

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