Jessica
Smith TV

Fitness Made fun!

Join Us for a Summer of Strength!

What is this plan about?

Forget training for a bikini, we want to help you train for a fun-filled, action-packed life instead! That’s why our summer challenge is all about helping you build strength in so many ways. This minimalist plan has an extra emphasis on STRENGTH so that you spend less time ‘exercising’ and more time getting out and actively enjoying your summer! We still want you to keep up with your daily step goal, so if the weather is nice where you are, take it outside for extra enjoyment (but if getting out is tough, or the weather isn’t cooperating, feel free to check out our walking program options on DVD/digital or on YouTube – more info below).

While cardio exercise offers plenty of health benefits, our focus for this particular plan is all about strength and mobility! Of course, you can add in additional cardio time if you wish, but sometimes a brief, planned break from your typical training regimen can be just what your body needs to help shake up your results (and your motivation too!). We’re all about keeping your summer training schedule simple and to the point. Summertime is also a great season to refresh your nutrition with fresh, healthy foods and plenty of water, so be sure to pair your sessions with great nourishment for best results.

What’s included?

This plan has us training together 5 days per week, but you can always adapt and adjust your schedule as you see fit by moving your ‘OFF’ days anywhere in your week you like, or even adding in additional sessions during those days if you want to do more. We’ll be alternating strength with stretch days in order to allow for plenty of recovery, enhance your mobility and energy so that you can really give your strength sessions your all. (If you’ve been thinking about investing in heavier weights, now is the time! 🙂 This periodized rotation includes options from both our DVD/digital programming as well as our FREE YouTube videos, with extra emphasis on building stamina, endurance, power, and function, in order to to maximize your results in minimal time so that you can make the most out of this season of fun and sun.

By now, you may have done several of these workouts before, which is great! Repetition is a wonderful opportunity to grow — you know what to expect from a routine so you can really push your limits by adding more weight, intensity, speed, form, performance, etc. when appropriate. Even seemingly simple workouts can offer a fantastic challenge when we take things to the next level.

Of course, we want you to continue to listen to your body at all times, so even if you are going for the challenge, be sure to honor your body’s needs and back off whenever necessary. We want you to challenge yourself, but always take care of yourself too! (For more help with modifying to meet your needs, please check out our FAQs section at the bottom of the page).

And a few final things to remember…

Please don’t forget your daily step goal! Instead of trying to add on more workout time, we want you to continue to walk as often as you can. If you aren’t yet meeting your daily dose of Vitamin ‘W” [walking!], start by simply adding an additional 500 steps per week to gradually work your way up to your personal goal (we suggest eventually aiming for 10-15,000 steps a day if that feels right for you). Our walking DVDs and walking videos here on YouTube are a great way to fit in extra steps if you need a little extra help or motivation or can’t walk outdoors.

Super Short on Time? Our “10-Minute Quick Walk Mix” offers 10-minute strength + cardio (even stretch!) options that can help you squeeze in a sweat session even on the busiest of days (we also have a full playlist available of 10-minute-or-less videos here on our channel too)!

Traveling? Feel free to take a week off if you are traveling and need a break, or check out our Travel Friendly workout playlist here for sessions you can easily squeeze in during a hotel or guest room stay! 

Please remember one of our favorite phrases, SOMETHING is always better than nothing. On those crazy busy days, or when you just don’t have the energy to do more, check out our 10-Minute-or-Less video playlist and 1-Mile Walk and Talk sessions to help keep you moving when life gets in the way. 

What’s next after this plan?

This five week rotation can be easily repeated throughout the summer and into the fall — you may want to take a week off in between cycles (or not); feel free to follow it as outlined and/or use it as a guide and swap in other workouts of your choice in order to continue on but within a similar structure. (Our previous challenges from earlier in the year are also still available on our website here, in case you want to cycle through those again as well!).

Here’s to a summer of true strength (and lots of sparkling fun)!

A huge thank you to community member Jennifer S. who made the plan into a five-week calendar for us! (Click here to download the printable pdf). Thank you, Jennifer for creating this additional tool to help us track our sessions!

WEEK ONE

FOCUS: STAMINA

Notes: It’s time to build up our stamina! Be sure to use your heaviest set(s) of weights this week (remember, you can start with your heaviest and then drop down to the next lower set if you can’t complete every rep in the set with great form). Challenge your body, but always stay safe too!

Day 1: TOTAL BODY 

DVD/Digital: 30-Minute Total Body from Walk Strong 3

YouTube: 35-Minute Straight Up Strength Training

Day 2: STRETCH

DVD/Digital: 30-Minute Yoga for Strength and Flexibility from Yoga Fusion Fix

YouTube: 30-Minute Strength in Stillness

Day 3: UPPER BODY

DVD/Digital: 30-Minute Upper Body Strength from Walk Strong

YouTube: 20-Minute Awesome Arms & Abs

Day 4: STRETCH

DVD/Digital: 15-Minute Yoga for Stress Relief and Relaxation from Yoga Fusion Fix

YouTube: 15-Minute Short & Sweet Stretch

Day 5: LOWER BODY

DVD/Digital: Lower Body from Walk Strong 3

YouTube: 15-Minute Lower Body Blast

Day 6: OFF* 

Day 7: OFF*

*Feel free to mix these in during the week if you prefer Day 2 and 4 OFF for example. Mix it up any way that works best for you! OFF Days off are also great for adding in additional stretch or prehab style routines too.

WEEK TWO

FOCUS: ENDURANCE

Notes: This week is all about building a stronger foundation by focusing on muscular endurance, balance, agility, and mobility. Focus on being able to perform your repetitions through the largest range of motion you safely can using great form for every rep. We’re going higher on the rep count, so feel free to go lighter on your weights during this week’s sessions.

Day 8: TOTAL BODY STRENGTH

DVD/Digital: 45-Minute Stepping Strength from Walk On: Get Strong

YouTube: 30-Minute Stepping Strength

Day 9: ENERGIZING STRETCH

DVD/Digital: 30-Minute AM: Energizing Flow from Yoga Stretch for Beginners and Beyond

YouTube: 30-Minute Strong Stretch

Day 10: TOTAL BODY FUSION

DVD/Digital: 47-Minute Fusion Strength from Feel Good Fusion

YouTube: 20-Minute Barefoot Fusion Sculpt

Day 11: CORE STRETCH

DVD/Digital: 20-Minute Core Stretch from Total Body Balance

YouTube: 20-Minute Core Stretch

Day 12: TOTAL BODY BARRE

DVD/Digital: 60-Minute Barre Fitness (Play All)

YouTube: 52-Minute Ballet Burn

Day 13: OFF* 

Day 14: OFF*

*Feel free to mix these in during the week if you prefer Day 2 and 4 OFF for example. Mix it up any way that works best for you! OFF Days off are also great for adding in additional stretch or prehab style routines too.

WEEK THREE

FOCUS: POWER

Notes: Our power-focused training this week will offer even more of a cardio effect, especially if you go heavier with your weights (when appropriate, making sure you can still maintain great form and control during the reps) during the sessions. Be sure to attempt these tougher training days when you are both fully rested and hydrated so you can really push yourself during the workouts (and then enjoy those light mobility work days in between!).

Day 15: METABOLIC CONDITIONING

DVD/Digital: 30-Minute Metabolic Conditioning from Walk Strong 3

AND/OR

YouTube: 30-Minute MetCon 5

Day 16: FLEXIBILITY & MOBILITY

DVD/Digital: 30-Minute Gentle Yoga for Stability and Mobility from Gentle Yoga Stretch

AND/OR

YouTube: 8-Minute Total Body Towel Stretch

Day 17: CARDIO SCULPT

DVD/Digital: 28-Minute Total Body Abs Transformer from Cardio Abs

AND/OR

YouTube: 20-Minute Cardio Sculpting

Day 18: DYNAMIC STRETCH

DVD/Digital: 30-Minute Dynamic Stretch from Walk Strong

YouTube: 18-Minute Total Body Stress Relieving Dynamic Stretch

Day 19: INTERVAL SCULPT

DVD/Digital: 30-Minute Cardio Interval Sculpt from Walk Strong 3

AND/OR

YouTube: 30-Minute Travel Friendly Cardio + Strength Circuit Workout

Day 20: OFF* 

Day 21: OFF*

*Feel free to mix these in during the week if you prefer Day 2 and 4 OFF for example. Mix it up any way that works best for you! OFF Days off are also great for adding in additional stretch or prehab style routines too.

WEEK FOUR

FOCUS: FUNCTION

Notes: While our sessions always focus on both form and function since our ultimate goal is to train for a better quality of life, this week’s sessions highlight some of the bonus effects these types of workouts can provide not only during your exercise time, but in your daily life too.

Day 22: TOTAL BODY + CORE

DVD/Digital: 15-Minute Streamline Sculpt + 15-Minute Total Body Training + OPTIONAL 15-Minute Add On Abs from Walk Strong 3

YouTube: 23-Minute Single Sided Strength

Day 23: PILATES 

DVD/Digital: 30-Minute Pilates + Yoga from Walk Strong 3

AND/OR

YouTube: 20-Minute Belly, Buns & Thighs Yoga 

Day 24: TOTAL BODY PREHAB & STRENGTH

DVD/Digital: [OPTIONAL – can be used first as an extended warm up] 30-Minute Prehab from Walk Strong from + 35-Minute Total Focus from Walk Strong: Boost Metabolism & Muscle [Walk Strong 2.0]

YouTube: 30-Minute Total Body Standing Strength

Day 25: GENTLE YOGA FOR BACK PAIN PREVENTION

DVD/Digital: 30-Minute Yoga for Back Pain Prevention from Gentle Yoga for Back Pain Relief & Prevention

YouTube: 40-Minute Gentle Yoga for Back

Day 26: TOTAL BODY BARRE & AGILITY

DVD/Digital: 30-Minute Barre Sculpt from Walk Strong 3 + [OPTIONAL] Balance & Agility from Walk Strong: Build Balance & Inner Strength

YouTube: 20-Minute Total Body Barre *NEW* + [OPTIONAL] 40-Minute Fusion Band

Day 27: OFF* 

Day 28: OFF*

*Feel free to mix these in during the week if you prefer Day 2 and 4 OFF for example. Mix it up any way that works best for you! OFF Days off are also great for adding in additional stretch or prehab style routines too.

WEEK FIVE

FOCUS: TOTAL STRENGTH

Notes: The final week of this rotation is focused on bringing together the stamina, endurance, power, and function that you’ve been developing and putting it into each one of these routines with total strength. Work to the best of your ability, performing the fullest expression of all of the movements, managing the heaviest weight or advancement option you are able to handle with great form and control. (Just a heads up, Day 29’s DVD options are a little longer than usual, so feel free to swap days around if needed, or use the YouTube options instead, in order to fit it into your schedule).

Oh, and at the end of the week, don’t forget to celebrate your STRENGTH once you are done! You did it — yeah!!

Day 29: LOWER & UPPER BODY

DVD/Digital: 35-Minute Lower Focus + 35-Minute Upper Body from Walk Strong: Boost Metabolism & Muscle [Walk Strong 2.0] 

YouTube: 30-Minute Total Body Strength Training + 15-Minute Total Body Cardio Strength

Day 30: STRETCH

DVD/Digital: 20-Minute Yoga for Balance & Core Strength from Yoga Fusion Fix

YouTube:  25-Minute Total Body Stretch

Day 31: TOTAL BODY STRENGTH

DVD/Digital: 40-Minute Strictly Strength from Walk On: Get Strong

YouTube: 18-Minute Total Body Sculpting Time Saver Workout

Day 32: STRETCH

DVD/Digital: 30-Minute Gentle Yoga for Flexibility and Relaxation from Gentle Yoga Stretch

YouTube: 15-Minute Stretch Out Stress

Day 33: STRENGTH & ENDURANCE

DVD/Digital: 30-Minute Strength Interval Walk from Walk On: 30 Day Plan [Major Metabolism Booster DVD]

AND/OR

YouTube: 36-Minute Stride & Strength Walk

Day 34: OFF*

Day 35: OFF*

*Feel free to mix these in during the week if you prefer Day 2 and 4 OFF for example. Mix it up any way that works best for you! OFF Days off are also great for adding in additional stretch or prehab style routines too.

FAQs

How do I make the plan work for me? [ie. What if a workout is too easy or too hard, too short or too long, for my current needs?]

We know that not every workout works for every body. The great news is we have a huge library of workout options available (which can sometimes make it hard to decide what to do!) that offer options to simply or advance the moves, but the daily recommended workout is just that — a recommendation. But, because we’re all working at different levels of fitness with various needs and preferences, we want you to decide what works best for you!  You can follow our weekly suggested schedules as a loose guide and feel free to sub in any of your favorite YouTube videos, DVD or digital workout programs. 

Too hard? If you are new to exercise or starting back up after a long hiatus, remember to listen to your body and go at your own pace. You may want to sub in one of our more beginner friendly routines any day you find the recommended one a bit too much. Prefer no floor work? Feel free to choose from our vitally floor work free “Walk On” series options [we also have a lot of floor work free or standing only YouTube video options as well]. 

Too easy? If you have been keeping up with your workouts and going strong, feel free to amp things up by using our advanced modification options, increasing your weights during strength training, or, even adding on additional workout time if that feels right for you. And, please keep in mind that there are several days a week that purposely have you training in your endurance zone, a more moderate intensity that while it may feel ‘easier,’ still offers big health benefits.

We are all about you making this plan work for YOU, without a lot of muss or fuss!

What if I miss a day (or week)? 

No big deal! Simply pick up where you left off — there’s no need to start over or feel guilty for not adhering exactly to the schedule [this is NOT an all or nothing program!]. Stay flexible and get back at it as soon as you can. Please remember consistency is key, and our motto is SOMETHING IS ALWAYS BETTER THAN NOTHING, so just do the best you can with what you have, every day. It’s the little daily steps that add up to big lasting results. And for those crazy busy days, or when you just don’t have the energy to do more, check out our 10-Minute-or-Less video playlist and 1-Mile Walk and Talk sessions to help keep you moving when life gets in the way.


What’s next after this? 

This five week rotation can be easily repeated throughout the summer and into the fall – you may want to take a week off in between cycles (or not); feel free to follow it as outlined and/or use it as a guide and swap in other workouts of your choice in order to continue on but within a similar structure. (Our previous challenges from earlier in the year are also still available on our website here, in case you want to cycle through those again as well!). Or, you may want to join us for one of our complete programs, try our updated master rotation calendars, or put together your own personal plan using our plug & play weekly suggestions here.

What do I need to do to participate?

All you need to do is follow along with our suggested schedules (making adjustments as needed to meet your needs, of course). We also recommend inviting a friend (or two) to join you and/or checking in with the rest of our community so that we can all help cheer each other on and offer support along the way! Feel free to check in with us and the rest of our community on social media (be sure to tag @JESSICASMITHV and let us know that you are joining us for the #SummerofStrength2019 challenge!) — we’re all in this together!


You can find us on:
INSTAGRAM
FACEBOOK
TWITTER

You. Got. This!

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37 comments… add one

  • Yolie Bieber June 12, 2019, 2:16 pm

    Once again, Jessica, you shine through!! I love all your workouts! you motivate me! thank you so much for always thinking about all of us and coming up with great challenges and rotation calendars!! You give us so much, unlike many Trainers out there that charge an arm and a leg to get their workouts!! you provide us with them!! But I know God will continue blessing you in your life!! Hugs! and kisses to Peanut and your little girl! would love to see a pic of her!

    Reply
  • Susan May 24, 2019, 4:51 pm

    Love Jessica Smith workouts; they are not wimpy but offer options that work. Even if she’s not really in the room I feel as if she’s encouraging me personally. Just did day 1 of the Summer of Strength. I’m tired but so pumped that I got through it!!!

    Reply
  • Trina May 24, 2019, 11:32 am

    If you don’t mind me asking, did you have your baby? I’ve been anxiously waiting 🙂 🙂 🙂
    Thank you for putting this plan together! I always love your summer plans.

    Reply
    • Jessica Smith May 27, 2019, 9:58 am

      Thank you so much, Trina! Yes, our baby girl is here and keeping us plenty busy! So glad we can continue to move together – thank you for joining us for the Summer of Strength 🙂

      Reply
      • Susann June 13, 2019, 5:58 pm

        Congrats on the birth of your daughter, Jessica!!

        Reply
  • Alissa Duncan May 22, 2019, 10:27 am

    I realize that this program is for strength but should you use this program if your current goal is mainly to lose weight?

    Reply
  • Jackie May 20, 2019, 10:07 pm

    Thank you Jessica for putting together this summer strength schedule. All I have to do is press the title and it links me to the YouTube video! So easy! Thank you so much for your time, your kindness, your energy, and your love! I really appreciate you!! 😊

    Reply
  • Jill Kirby May 20, 2019, 5:40 am

    I agree with previous comments = Please provide a printable calendar. Thank you!!

    Reply
    • Jessica Smith May 21, 2019, 10:26 am

      The printable calendar is now available – please see above for download link! 🙂

      Reply
  • Christine O'Connor May 19, 2019, 12:49 pm

    I’ll just get the chance to do week one before I go on holiday to Canada for two weeks, but I’ll be right back on it after my trip – thanks Jessica – helping me have a routine with the press of a button is wonderful and the fact that you take the time to produce these throughout the year says a lot about you. You’re a very special person.

    Reply
  • Lizbeth FM May 19, 2019, 12:42 pm

    Suggestion to all: create your own playlist in Youtube for each week so it will be easy to just play everyday without losing time to search it. Just did the 5 playlists.. let’s do this!

    Reply
    • Tina May 23, 2019, 4:36 pm

      Brilliant idea. Wish I had done that at the beginning of the week; I wouldn’t have done day 15 on day 1.

      I am enjoying the Summer of Strength 💪

      Reply
  • Julie May 18, 2019, 12:22 pm

    Perfect timing! I was looking for something to start on Monday.

    Reply
  • Stephanie Lloyd May 18, 2019, 11:45 am

    Is there a printable calendar? I am all in!! Thank you! Steph

    Reply
    • Jessica Smith May 21, 2019, 10:27 am

      The printable calendar is now available – please see above for download link! 🙂

      Reply
  • Valerie May 18, 2019, 6:49 am

    Looking forward to this workout, where it the print version.

    Reply
  • Lisa Harvey May 18, 2019, 6:43 am

    Could we have a calendar version to print off please xx

    Reply
  • Carole May 18, 2019, 2:54 am

    I’m in and looking forward to it. This has come at just the right time for me. I’ve recently started running and need some strength exercises to do on rest days. I’ve tried my own pick n mix from all your DVDs I’ve already got but not very successfully! I really like to follow a plan and this looks perfect. Thanks so much.

    Reply
  • Cindy Warner May 17, 2019, 11:45 pm

    I am very excited to join Summer of Strength. I just turned 60 years old. I’ve been exercising for many years! I know it’s never too late to improve health. We’re never going to outgrow a healthy lifestyle. That includes exercise!

    Reply
  • Victoria May 17, 2019, 5:17 pm

    Psyched for this Summer Challenge! Thanks for helping me to see that workouts can be both fun and effective. I recently added Gentle Yoga, Cardio Abs, and Total Body Balance to my collection – love them!!

    Reply
  • carrie May 17, 2019, 4:16 pm

    Jessica, you are awesome! Giving us a plan every month to help us with our fitness goals; changing things up for variety; keeping us motivated. You are beautiful, inspiring, down to earth, and a great instructor. You are the whole package. Thank you so much!

    Reply
  • Michele May 17, 2019, 12:23 pm

    A calendar version that can be printed off please 😀

    Reply
    • Nancy May 17, 2019, 3:47 pm

      A calendar would be nice and where to find on you-tube if you don’t have all the dvds.

      Reply
      • Janessa May 20, 2019, 3:40 pm

        The links are clickable to the YouTube content

        Reply
  • Jocelyn MacKenzie May 17, 2019, 11:46 am

    Thank you again for making fitness available to everyone: Free on youtube or through purchasing your excellent videos.

    Reply
  • Holly R May 17, 2019, 11:30 am

    I cant wait to start on Monday!

    Reply
  • Teresa May 17, 2019, 11:12 am

    Starting today! Thank you so much! Working with Jessica makes exercising actually enjoyable. Thank you again.

    Reply
  • Cheri May 17, 2019, 10:37 am

    Yes, I was just looking for the calendar to
    print so I can check off the days as I go as in previous challenges. Did I miss it somewhere?

    Reply
  • Nicky May 17, 2019, 10:34 am

    Spark coach advised me to do strength exercises as well as walking and jogging, and I didn’t! Look forward to trying this. I shall be travelling, so glad of exercises suitable for a hotel room. Shan’t be able to take weights but, as you say, something is better than nothing. Adding 500 steps a week is realistic advice. I’m on 9k at the moment. Shall try 9,500 next week. Won’t work when I’m bussing and flying, but otherwise should be ok. Thank you Jessica! Shall try to start today, get a head start!

    Reply
  • Paula Garcia May 17, 2019, 10:07 am

    I’m in

    Reply
  • vicki May 17, 2019, 10:00 am

    Sounds like just the right thing for me right now. Thank you!

    Reply
  • Kathleen May 17, 2019, 9:39 am

    Thank you Jessica. I love your workouts but have gotten away from them recently because of some life issues that have come along. I am going to start fresh with your Summer of Strength on Monday and I am looking forward to it!

    Reply
  • Gloria Osborne May 17, 2019, 8:23 am

    Sooo excited! I do one of your exercises everyday and I love it!

    Reply
  • Karen T May 17, 2019, 8:10 am

    Absolutely love this format! Your strength and cardio workouts are sneaky hard and effective. Love your workouts…always just what i need. From your fusions, to your balance ones, to your yoga for back pain….I can always find a workout you offer for what my body needs that day. Thank you!

    Reply
  • Angel Eicher May 17, 2019, 8:05 am

    I want (and need) a calendar I can use as a daily goal and check off.

    Reply
    • Charlene Surace May 17, 2019, 9:50 am

      Agnel Eicher – I am with you. I just was about to make my own wall calendar so I can keep track. In addition, I am making a youtube folder with the workouts (in order). So when I wake up at 5am! I am not trying to figure out whats next on the list.

      Jessica Smith – I tell everyone one about your videos. Hands down the only one I follow for my workouts.

      Reply
      • Jill Kirby May 20, 2019, 5:39 am

        I love the idea of putting the workouts in order in a YouTube folder!

        Reply

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