Fall Back into Fitness Day 1: Total-Body Strength Training

Jessica Smith
by Jessica Smith
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Fall Back into Fitness Day 1: Total-Body Strength Training

Welcome to the first day of our Fall Back into Fitness Event! Today’s workout video is all about total-body strength training.

What you’ll need:

  1. Dumbbells
  • A heavier set for larger muscle groups (legs, chest and back)
  • A lighter set for the arms, shoulders and upper back
  1. Sturdy chair
  • The chair will help target your major muscle groups with exercises like squat sits, chest presses, bent-over rows, overhead presses, biceps curls, lunges, triceps extensions, planks and standing cross crunches.

Instead of using a specific rep count, we’ll focus on time under tension during the exercises, so feel free to adjust the amount of repetitions based on your current fitness level. The goal is to hit muscular fatigue while still using proper form and alignment during each rep.

Prefer to do your own thing? Awesome! Schedule 20–60 minutes of your favorite strength-training workout that targets the whole body. Be sure to hit every major muscle group and aim to work to muscular fatigue. Check in with us here or on social media once you’re done.

Log this workout in your MyFitnessPal app as “CIRCUIT TRAINING, GENERAL”

Hey, Team! Let us know once you’ve completed your workout today! Tell us about it in the comments below, or tag us in your social media check-ins @myfitnesspal so we can cheer you on!


> Fall Back Into Fitness Pledge

> Day 2: Steady-State Cardio

> Day 3: Interval Cardio and Core

About the Author

Jessica Smith
Jessica Smith

As someone who struggled to lose weight for years, Jessica found that the key to her own 40-pound weight loss was making small, healthy lifestyle changes that led to big, lasting results. Now, as a certified wellcoach, fitness instructor and personal trainer, she has spent the last 15 years helping students and clients reach their goals in New York City, Los Angeles and Miami. She now reaches millions online through her YouTube Channel and home exercise DVD series. Please visit walkonwalkstrong.com to learn more about her fun, results-driven programs for all levels of exercisers.


33 responses to “Fall Back into Fitness Day 1: Total-Body Strength Training”

  1. Avatar Maria Giles says:

    I’m in too

  2. Avatar Missy America says:

    I’m all in. Just finished a 90 day fitness challenge and was looking for another one.

  3. Avatar Sammy Jo says:

    I am down

  4. Avatar Jessica Secondi Rinn says:

    Did it yesterday 🙂

  5. Avatar Hristina says:

    I am in too. Thank you, Jessica!

  6. Avatar GoAnneGo says:

    I’m in. Day one done.

  7. Avatar Anne says:

    Merci de France, Jessica, chaque jour me rend plus forte grâce à vous !

  8. Love JessicaSmithTV! Have been using your youtube videos for a few months now and have upgraded from 5 lbs dumbbells to 8lbs.

  9. Avatar Nadene says:

    I’m in. Just finished day 1!!

  10. Avatar June says:

    Can I start today? Am I too late? I’m ready.

  11. Avatar Ruth genesis says:

    What is it call on my fitness pal database?

  12. Avatar Nicky Francis says:

    I’m ready to bring my sexy back!!!

  13. Avatar Tash says:

    I’m in!!!

  14. Avatar Larry says:

    Perfect timing, I’m in.

  15. Avatar Thula says:

    I’m in

  16. Great Inspiration – I’m In!

  17. Avatar Lance Rubeck says:


  18. Avatar Adeigh says:

    Great way to start my Sunday! I’m in!!!

  19. Avatar Kristy Pafford says:

    I’m in!

  20. Avatar Bernice says:

    Great suggestion to change up the usual. Can make it harder or easier according to your own pace. And Jessica has a calm encouraging style. Thanks!

  21. Avatar mel says:

    I’m in. Have been looking for a way to get moving. Thanks

  22. Avatar LMeints says:

    I’m in! 🙂

  23. Avatar Lisa Hardin says:

    Day 1 done!

  24. Avatar Denise Colon says:

    Day 1 done. Nice circuit.

  25. Avatar Nicky Francis says:

    Day 1 complete….great jumpstart!

  26. Avatar Dana says:

    Where can I find the workouts?

  27. Avatar Jennifer Harris says:

    I did the workouts last week, would love to repeat this week, and they are gone. Why? Where?

  28. Avatar Blessed Being says:

    This was mostly very good. I went at my own pace as she recommended & modified as needed. I floundered with the tricep dips though–way too much strain on elbows–couldn’t figure out what else to do. Also stunned that after all that ST there was barely any stretching at all! Not even a reminder to stretch muscles on your own–that seems like a glaring oversight to me.

  29. Avatar Audrey O'Donald says:

    Loved it!! Just what I needed to get re-motivated!!

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