Strength Training for Women is a surprisingly excellent (and short) strength training workout. It’s basically total body but the focus is upper body. You do squats, but that is the only lower body exercise you do. The rest of the exercises are upper body. Jessica wants you to use heavy dumbbells, plus the rep pace is slow. You do 15 reps of each exercise except #7–you do 10 reps of that exercise. Jessica wants you to be able to do at least 10 reps with good form. If you can do more than 15 reps you need to be using heavier dumbbells. Jessica always reminds you at rep 10 that if your form is failing then there is no shame in stopping. I chose my weights in advance and I chose very well. The only exercise I could have done more of with good form was #7 so I will use 25 pound dumbbells for that exercise in the future but everything else, if I made it to 15 reps my form was close to deteriorating and on rounds 2 and 3 of the first circuit, I could only do 11 reps of the one arm row (I eked out 15 reps the first circuit). So I got a great workout that challenged my muscles.
This workout is made up of two circuits and each circuit contains 3 exercises. Each circuit is done 3 times. And like I said, slow and controlled rep pace, which really challenges your muscles. At only 29 minutes this workout can easily be paired with another of Jessica’s 30 minute workouts for an hour long strength workout. Or finish it off with one of her 30 minute cardio workouts. The point is, I work out for an hour in the morning and Jessica has so many excellent 30 minute workouts that can be paired together for a perfect hour long workout, and this is one I will definitely be returning to.
Strength Training for Women is 29 minute long; 3:30 minute warm up and 1:30 minute stretch. Equipment: various sets of dumbbells (Jessica is using a set of 10 pound dumbbells and a set of 20 pound dumbbells).
- One arm row (Jessica uses one 20# DB, I used one 30# DB)
- Overhead shoulder press (Jessica uses 10# DBs, I used 15# DBs)
- Squat (Jessica uses 20# DBs, I used 25# DBs)
- Repeat 1-3 two more times
- Chest press (Jessica uses 20# DBs, I used 25# DBs)
- Kneeling tricep kickbacks (Jessica uses 10# DBs, I used 12# DBs)
- Alternating renegade rows (Jessica uses 10# DBs, I used 20# DBs)
- Repeat 5-7 two more times