Walk On: Get Strong!

I finally received Get Strong! I have been trying to get my hands on this DVD since December. Someone ordered this workout for me for a Christmas gift but Amazon canceled it with no explanation and it was listed as out of stock. They would not allow you to place it on backorder either. When Amazon finally allowed people to order it again, they kept changing the shipping date on me! But it finally arrived. Of course, it arrived after Cathe’s LITE arrived and I wanted to do LITE as soon as I received it, so Get Strong! had to wait.

Get Strong! is a strength training DVD from Jessica Smith that contains two total body strength workouts: Stepping Strength and Strictly Strength. There are two exercisers with Jessica, her mom Debbie, and her friend Beth. Beth does more advanced versions of any cardio move. Debbie shows beginner modifications but mostly she is just using very light dumbbells.

This DVD was worth the wait. Jessica has some excellent metabolic strength workouts already out there, both on DVD and on her YouTube channel, but this DVD is her best work yet.

Stepping Strength is 45 minutes; 5 minute warm up and 2:30 minute stretch. Equipment: dumbbells. Jessica recommends light dumbbells (2-8 pounds) and moderate dumbbells (8-15 pounds). After the warm up, Jessica has you grab your light dumbbells. You are marching in place between every move.

I found this to be a tough workout! I have no idea what weights Jessica used, so listed below are what I used. I could have lifted heavier on some exercises and I also note that below but personally, I will be careful and increase the weight in one pound increments (except for the back exercise). This was a high rep workout and it is definitely metabolic. I was breathing hard and sweating throughout. Almost every exercise is done for 16 reps. Those that aren’t, are done for 8 reps. With the right weights, Jessica definitely burns out whatever muscle group she is working. I followed this workout with her YouTube workout Stride & Strength. That one wasn’t as challenging or metabolic as this one, but between the two, I burned nearly 600 calories and my muscles were singing afterward! However, that is only because I had the day off of work. Normally I do not have time for such a long workout, but by itself, if using appropriate weights for your strength level, this is an excellent workout.


  1. Step tap forward and back; add a single arm standing chest fly (5# DBs)
  2. Alternating knee raises while doing a double arm chest fly, bringing DBs from hips to in front of chest (5# DBs)
  3. Squat pulse while hinged forward and do a single arm rear delt fly (8# DBs)
  4. Squat pulse while hinged forward and do a double arm rear delt fly (8# DBs)
  5. Single arm overhead press while tapping opposite foot out to side (8# DBs)
  6. Step tap side to side while doing double arm overhead press (8# DBs)

Cardio Interval (45 seconds): Shuffle side to side w/ jack arms or full jumping jacks


  1. Stationary lunges w/ single arm side raise (5# DBs)
  2. Hold lunge isometrically and do double arm side raises (5# DBs)
  3. Squat w/ side leg raise, alternate sides; hold in squat and raise one leg to side (10# DBs)
  4. Alternating curtsy lunges w/ alternating single arm scoops across chest; remain on one side and do stationary curtsy lunges w/ single arm scoops (5# DBs; next time I will increase the weight I use)

Cardio Interval (45 seconds): knee pulls w/ running man arms


  1. Hinge forward with all of your weight on one leg, tap other leg back then back in (10# DBs; next time I will increase the weight I use)
  2. Single leg squat w/ a single arm bicep curl into an overhead press (10# DBs; next time I will increase the weight I use)
  3. Bent over double arm rows (15# DBs; next time I will increase to 18# DBs)
  4. Stand on one leg, raise arm/DB to shoulder height and press out in front of you (6# DBs)
  5. Repeat #3

Cardio Interval (45 seconds): lateral skaters w/ figure 8 arms


  1. Step forward and raise opposite arm in a straight arm front raise, alternate sides (8# DBs)
  2. Step side to side while doing double arm straight arm front raises (8# DBs)
  3. In pulsing lunge, do a single arm horizontal row (10# DBs)
  4. Single leg deadlift (15# DBs)
  5. Stationary lunges (15# DBs)
  6. Step side to side w/ alternating low back kicks (15# DBs)
  7. Repeat 4 & 5 on other side of body
  8. Repeat #6

Cardio Interval (45 seconds): squat pump (or hop)


  1. Squat + overhead press (8# DBs)
  2. Wide plie squats w/ bicep curls (8# DBs)
  3. Stationary curtsy lunge w/ tricep kickbacks (8# DBs)
  4. Repeat #2
  5. Repeat #1
  6. Stand w/ weight on one foot and reach same side arm overhead, raise other knee and bring hand holding DB down, tapping elbow to knee (8# DBs)

Set weights aside.

  1. Stand on one leg, raise other leg and trace a figure 8 w/ foot (balance move)
  2. Lift straight leg to side

Strictly Strength is 41 minutes; 6:30 minute warm up and 5 minute stretch. There are balance moves in the warm up. Equipment: dumbbells. Jessica recommends light dumbbells (2-8 pounds), moderate dumbbells (8-15 pounds) and heavy dumbbells (10-25 pounds). After the warm up Jessica has you grab one heavy dumbbell. I do not know the weights Jessica was using so what is listed below is what I used.

Whew! This was an excellent and tough workout! I lifted as heavy as I could for every move and it wore me out! I got some cardio out of this workout, too, though it is not as metabolic as Stepping Strength (above). This is an excellent and thorough total body workout. I personally love back work and my back was burning nicely after this workout. Jessica also stretches you out very nicely at the end. This one is definitely a winner.

  1. Passing press (hold one DB by the bar in both hands and do an overhead press, starting at one shoulder, pressing overhead then lowering it to other shoulder) (one 25# DB)
  2. Goblet squats (2 step squats to each side) (one 25# DB)
  3. Extend one arm/DB overhead and hold stationary while opposite leg lifts and lowers straight to side (one 15# DB)
  4. Repeat 1 & 2
  5. Repeat #3 on other side of body
  6. In split stance, do a front raise then lower into a lunge while doing a side raise, keep alternating (6# DBs)
  7. Overhead shoulder press done to a pattern (raise one arm and hold, raise other arm and hold, lower first arm, lower second arm) (15# DBs)
  8. Reverse lunges (15# DBs)
  9. Squat chops (hold DB in both hands by one bell, squat and tap other end of DB to floor then stand, swinging DB overhead and pausing briefly in this position) (one 15# DB)
  10. Repeat #6 on other side of body
  11. Repeat #7
  12. Repeat #8 on other leg
  13. Repeat #9
  14. Single leg deadlift, while hinged forward at hips do a rear delt fly (8# DBs)
  15. Wide bicep rotational curl while balancing on one leg (curl up w/ palms facing the ceiling then turn DBs so palms face the floor and lower arms/DBs) (8# DBs)
  16. Repeat #14 on other leg
  17. Repeat #15 but this time palms are facing floor on the way up then turn them so palms/DBs face ceiling when lowering
  18. Split or single leg squat w/ a double arm back row at bottom (20# DBs)
  19. Extend one arm overhead and extend opposite leg out behind you w/ toe on floor, learn forward slightly and lift and lower extended arm and leg (no DBs)
  20. Repeat #18 & 19 on other side of body
  21. Double arm tricep kicbacks (8# DBs)
  22. Wide plie squats w/ front scoops (bringing DBs from hips to in front of chest w/ arms straight) (5# DBs)
  23. Repeat #21 & 22
  24. Single arm chest press in split stance (start w/ DB at chest and push it straight out in front of you then bring back to chest (6# DBs)
  25. Double arm overhead tricep extensions (French press) while lifting and lowering one leg to side (8# DBs)
  26. Single leg bicycle (hold one DB on both hands in front of chest, raise and lower one knee while twisting DB toward knee when it raises) (one 8# DB)
  27. Repeat #24-26 on other side of body

5 thoughts on “Walk On: Get Strong!

  1. Congrats on finally receiving the DVD! My fav is Strictly Strength. How do you think it compares to Cathe’s LITE workouts? I’ve been wondering if I’m ready to try Cathe yet. I’m Jessica-Smith-beginner-ish 🙂

    Liked by 1 person

    1. I think they are of a similar level but Jessica and Cathe train differently. However, I do think they compliment each other. Jessica usually doesn’t let you know what weights she is lifting so you are already choosing what is most appropriate for your fitness level. Cathe usually lets you know what she is lifting and it might be okay for you to lift what she does the first time through to get a feel for her workouts, but after that, lift what actually challenges you. In most of her LITE workouts I have to lift heavier than what she is lifting to get a good workout. Jessica tends to be more total body focused with strength work. LITE is much more focused strength work than anything Jessica has done. As for cardio, Jessica and Cathe are very different in how they approach cardio. For Jessica low impact means no jumping–you are truly doing low impact. Cathe actually has jumps in her low impact cardio. Never anything crazy like a tuck jump but there is a lot more impact than what Jessica gives you. As for level, LITE’s cardio is probably the same level as the cardio in Jessica’s Get Strong 3, and harder than the majority of her Walk On cardio workouts. Hope this helps!


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