Whether you’re new to working out or a seasoned trainer, strength-training exercises help to build muscle and bone density and can help raise your resting metabolic rate. If you’re looking for a session that will keep you motivated as you challenge your muscles with different compound exercises, fitness trainer Ashley Joi has you covered. Presented by Walmart, this 30-minute class incorporates FitRx dumbbells that adjust from 5 to 25 pounds with a turn of the quick-select dial, so you can level up to whichever weight feels right.
To get the workout started, Joi kicks things off with a warmup that includes plank walkouts, world’s greatest stretch, and mountain climbers. These exercises will help to activate your muscles so you can move into the workout feeling primed and ready.
For the first circuit, you’ll work your full body, with an extra focus on your upper body. Joi recommends using light weights, selecting 7.5 pounds. No weights? You can also follow class member Tiffany for bodyweight modifications. You’ll start with plank pull-throughs, as Joi recommends keeping your core engaged as you reach and twist for the weight to maintain stability. Next up: a compound exercise that involves a bridge hold with chest press. If your glutes are shaking, you’re doing it right. Finally, you’ll finish out the circuit with push-ups with renegade rows and a bear hold to plank for some cardio power.
Your heart rate will go up during these exercises, which will be performed for 45 seconds followed by 15 seconds of rest and for three rounds. This workout is designed to meet you where you are, so if you need to lower the intensity, Tiffany has modifications for you. This circuit is mainly on your hands, so listen to your body and feel free to shake out your wrists as needed.
The second circuit recruits more lower-body muscles, so you can use medium weights, if you have them. Joi increases her FitRx dumbbells to 12.5 pounds. You’ll start off with alternating lateral lunges with hammer curls as Joi encourages you to engage your core to stabilize as you move from side-to-side. Next up, drop one weight for a goblet dumbbell squat. Joi plays with the tempo for an extra burn. You’ll hold for 3 seconds on the bottom and explode up for one. Trust us, by the end your glutes will be fired up. Then, you’ll work your posterior chain with a deadlift to bent-over-row. You’ll finish off this set with one of Joi’s favorite exercises: the burpee. This deconstructed version involves a dumbbell squat to overhead press to plank. Since you’re holding weights, be mindful of your tempo, but if you’re feeling strong, you can increase your pace. Remember, you’re in charge of your body. You’ll complete this round 3 times with extra challenges presented in the last round.
This workout is a slow burn, so Joi has a cooldown to give your muscles much needed TLC. You’ll start with a stretch that your shoulders and back are yearning for. Be sure to watch until the end, and your body will be treated with triceps and quad stretches.
Ready to get to work? Just put on your favorite workout set (our host and class members are wearing Hanes high-rise leggings), press play, and get moving. And for more fitness videos like this, be sure to check out our latest workout videos every week on the PS Fit YouTube channel.
Both Hanes leggings and FitRx dumbbells are available at Walmart.
Genevieve Farrell Roston (she/her) is an award-winning filmmaker and the director of video at PS. She oversees the Webby-nominated PS Fit video series, which makes fitness fun and accessible. She has more than 10 years of experience in the entertainment industry. A certified personal trainer, she loves running, Pilates, and rest days. As a mom of two, she is an avid reviewer of children’s gear and products.