Circuit Training

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Round 1 

- Treadmill (1 min jog, 1 min walk; 6 min total) 

- Plank shoulder taps (45 sec; 2x)

- Alternating lunges (20 reps; 2x) 

- Dbell row (15-20 reps; 2x) 

Round 2 

- Treadmill (same as Round 1) 

- Chest press (15-20 reps; 2x) 

- Lat pull-down (15-20 reps; 2x) 

- Bicep curls (15-20 reps; 2x) 

Round 3 

- Treadmill (30 sec sprint, 1 min jog; 3x each) 

- Overhead press with dbell (15 reps; 2x) 

- Side raises w/ cable (15 reps; 2x) 

- Front raises with rope (15 reps; 2x) 

Cooldown

Treadmill 10 mins total (1 min walk, 1 min jog, 30 sec sprint; 5-6x each)

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Ultimate WARM UP Cardio Workout - Zenkai Boosts Energy!

A nice way to start the day or a workout! 

This is perfect for anyone trying for anyone at any level to break a sweat, boost energy, and warm you up for a hardcore workout!

 You could do this Daily if you wanted!

REBLOGS GREATLY APPRECIATED

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11.20.17

Today was the final day of a 30 day HIIT circuit plan I’ve been working my way through! It has taken me awhile to get through it since my body will only really let me put in 2-3 workouts like this a week. But, I finished! Today was a full body finish.

30 seconds work. 10 seconds rest.
Jump rope intervals in between weights

Clean & Press
Squats
One-Legged Push-ups
Wide-Leg Half Burpees
Oblique Dips (left side)
Oblique Dips (right side)
Squat & Press
Mountain Climbers
Upright Row
Bicep Curl & Shoulder Press
10 High Knees + 10 Mountain Climbers
Hanging Knee Raises
Kettlebell Swing
Bent-over Row
Squat w/ Front Kick
Overhead Triceps
Plank
Chest Press
Wood Chop (left side)
Wood Chop (right side)
Straight Punches
Upper Cuts
Reverse Curls

I finished up with my PT exercises and some stretching. I’m hoping to make it to the gym tonight too for a double workout day. We’ll see how today goes. Now to figure out which fitness goals I’d like to focus on for the rest of this year!

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Had a good pump goin. Here’s a circuit that will have you squeezing onto your buns and rocking back and forth on the ground.
Repeat 3x12
•heavy kettlebell swings (I use 30lb)
•heavy kettlebell sumo squat & ¾ (same weight)
•single leg deadlift with kettlebell (I use 20-25lb)
•single leg glute bridge with resistance band (optional foot on bosu for a challenge)
•single leg resistance band kickback

Meet Fionn Whitehead, the Lead of Christopher Nolan’s Highly Anticipated Battle Epic ‘Dunkirk’

Bale. DiCaprio. McConaughey. And now, Fionn Whitehead.

The 19-year-old Brit (whose Irish first name is pronounced “Finn”) joins elite ranks as the lead actor in a Christopher Nolan joint, headlining the acclaimed filmmaker’s upcoming ensemble war, Dunkirk.

At this point Whitehead doesn’t have clearance to say anything about his character, Tommy. But if you happened to catch the intense seven-minute tease Warner Bros. unspooled on Imax screens in front of Rogue One, you’ll recognize him as one of the two poor chaps charged with hauling a stretcher over a decimated dock as enemy warplanes whiz by overhead. (While plot details on the film are also scant, we have WWII history to tell us the film is about the 1940 rescue of Allied soldiers cornered by the German army on a French beach.)

“It’s a suspense thriller,” Whitehead told Yahoo Movies. “It takes you there and you see this world through my character’s eyes and ears. And it kind of explores what it would’ve been like to be there at that time, on sea, land, and air. It’s all about survival, and the human urge to survive.” Whitehead was in Los Angeles this week where we got to know the fresh-faced star of Nolan’s fiercely intense-looking battle film. Here’s what we learned:

Dunkirk will mark Whitehead’s movie debut. The actor, who grew up in an artistic household (his dad is jazz musician Tim Whitehead) on the southwest edge of London in Richmond, performed on stage at the National Youth Theatre and Orange Tree Theatre, and was in the process of applying to drama school when he booked the lead role in Him, a three-part U.K. miniseries about a teen with supernatural powers. The casting director for Him referred Whitehead to agent Sophie Holden, who put him in contention for Dunkirk.

His hair almost got in the way of his dream role. Whitehead auditioned for Dunkirk over an extensive three-month period, with Nolan present at every tryout after the first. “For Him, they made me grow my hair out, and then they’d straighten it out every day because I’ve got quite curly hair when it grows out,” Whitehead explained. “And I remember turning up to do one of these auditions and I had this straight long hair, it just looked so ridiculous. And they’re like, ‘Um, Chris has asked if you could push your hair out of your face this audition.’ So they gave me a tub of wax and I’m slicking my hair out of my face in this ridiculous fashion.”

He was put through the ringer before production even started. “I was quite scrawny when I started out, so they saw that and realized that they might injure me in the whole process of shooting,” Whitehead laughed. So the upstart was dispatched to Dunkirk (where the majority of filming would be completed on location) two weeks early to work with the stunt team. Along with costars Harry Styles and Aneurin Barnard, Whitehead was put through a boot camp of sorts. “I did a lot of circuit training, did a little bit of boxing, did some weapons training. Then I went to the beaches and I was swimming in full war gear, which once it got waterlogged was about 60, 80 pounds. Running up the beach with stretchers with weighted dummies on them. It was quite a lot.”

Speaking of Mr. Styles… The One Direction singer also makes his film debut in Dunkirk, and Whitehead had nothing but props for the pop star-turned-actor. “He’s a lovely guy. Really hard working. There was no preferential treatment, and he didn’t ask for any. He was just a great asset to the team, one of the crew, no differentiation.”

The grueling shoot put things in perspective for the young actors. “Physically it was quite demanding,” Whitehead said of the five-month production. “So the toughest part was just keeping the energy up. Every night, as soon as my head hit the pillow, I was out… But that made it easier to step into the shoes of these people, knowing what they had to deal with and how they kept going.” Despite somber subject material, the cast tried to keep things light by riding bikes around set and playing the occasional game of rugby. They also learned quickly, though, not to pull any woe-is-me moves. “Any time any of us complained, somebody would say, ‘Well, at least you’re not actually there.’ And then everyone would feel so guilty and be like, ‘Oh yeah, sorry. I’m just going to crawl into a hole.'”

Whitehead abstained from fanning out over Nolan. Make no mistake, the actor was over the moon to work with the director of Memento, the Dark Knight trilogy, Inception, and Interstellar. “He’s so present as a director,” Whitehead said. “He’s behind every shot and he creates this family-like vibe on set which really puts you at ease. It’s a very collaborative environment. I was quite apprehensive going in but that was gone straightaway because you’re in this safe space where you feel comfortable to try different things, and encouraged.” But he made it a point not to geek out over the filmmaker. “Nah, I kept it in,” he said. “I tried to play it cool.”

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9.18.17

Barbells and kettle bells and bodyweight, oh my. Afternoon workouts kick my butt, man. 50 rounds! I’m starting to notice more changes in my physique and I am pretty happy about it. I definitely makes the more difficult workouts worth it when I can see that it is, indeed, making a difference. Full body HIIT today.

30 seconds work. 10 seconds rest.
Jump rope sets in between exercise.

Walking Push-ups
Kettlebell Swing
Squats
Squat Pulses
Clean&Press + Squat&Press
Push-up
Push-up + Burpee
2 Wide Squat + 2 Narrow Squat
Wood Chop (left side)
Wood Chop (right side)
10 Mountain Climbers + 2 Walking Push-ups
Squat & Press
Step-ups
Overhead Triceps
Plie Squat Hold w. Punches
Crunches
Pike Abs
Plank Jacks
Mountain Climbers
Push-ups
Plank
Pogo Press (left side)
Pogo Press (right side)
Hip Thrusts
Up&Down Planks

I have been trying to take breaks every hour while I’m cake decorating and baking to hop on the treadmill to make sure I’m moving during the day. I put in a little extra walking after this workout and some yoga too.

Today’s Workout: Leg & Abs Circuit

3x10 Air Squats

3x10 Squat Pulses

3x20 Leg Lifts

3x20 Walking Lunge with Kickback

3x20 Bicycle Ab

3x10 Fire Hydrant with Kickback (Left)

3x10 Fire Hydrant with Kickback (Right)

3x20 Crunches

3x20 Hip Thrusts

3x10 Plank Dips

3x10 Kneeling to Squats

3x10 Russian Twist with V Sit

3x20 Mountain Climbers

10min Hula Hoops

Full body circuit:

1. Walking lunges 4x8 (each leg) SS dumbbell deadlift 4x12 SS calve raises 4x12

2. Lat pull down (wide grip) 4x8 SS overhead tricep extension 4x12 SS bent over row 4x12

3. Chest press 4x12 SS lateral raises 4x8 SS hammer curls 4x8

4. Dumbbell front squat 4x12 SS cable pull through 4x8 SS pulse squat w/ kettle bell 4x12

5. Bicycle crunches 4x20 (each side) SS hanging leg raises 4x15 SS sit ups 4x12

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11.3.17
I DIDN’T DIE! I thought I was gonna puke halfway through when we had to run boards across the gym floor for a “break”,ha ha. But I finished all the rounds!

10 sets of stairs for warmup (um that’s a workout in itself. There’s TWO flights that count as one)

45 seconds work. 15 seconds rest
Alternating Step-Ups
Bag Kicks
Tricep Rope Pulldowns
Trx Triceps
Wall Ball
Plank on a Yoga Ball
Squat Shuffle with a band
Bicep Curls
Kettle bell Swings
Incline Shoulder Press
Deadlift
Squats
Pushups
Cable Donkey Kicks
Walking Lunges

3 board runs in the gym to finish.

AND I DIDN’T DIE. Yeah. I know I already said that but I’m really excited I didn’t. I’m gonna be so sore tomorrow. Hurts. So. Good.

Double or Nothin: Day 5!!! TGIM!!!

Hey TGIM right? Yep Monday is just another day for us to do what we do. I hope everyone had a great Easter and rest day! We are jumping right back in, and it’s getting more challenging, but we got this!!! So let’s handle it! 

Tag #JeanteFit and help me spread the word peeps. I appreciate it mucho. Motivate yourself to give a little more! Hit me up and let me know how you’re doing, or if you have any questions.

Warm Up: 20 high knees, 20 jumping jacks 20 high knees

20 crunches with alternating twist at the top (essentially 10 each side)

12 squat jumps

20 side plank dips (10 each side)

12 moving planks (plank position and move shoulders forward over hands and back)

30 sec wall sit

8 push ups

12 burpees

****************Grab some water. Mentally prepare. It’s double time*************

40 crunches with alternating twist at the top (essentially 20 each side)

24 squat jumps

40 side plank dips (20 each side)

24 moving planks (plank position and move shoulders forward over hands and back)

1 min wall sit

16 push ups

24 burpees (YOU CAN DO IT… you know who you are.. LOL)

****BANG FOR YOUR BUCK REP…. (MOTIVATE YOURSELF TOREPEAT ONE EXERCISE FROM THE SECOND SET TO ACTUALLY COMPLETE THE DAY* I know you can do it. Motivate YOURSELF to get it DONE!!

Stretch/ Cool down of your choice.

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A Trans Man's Home Workout

Here is my home workout routine. I know a lot of trans guys want to work out but can’t go to a gym for various reasons and often feel discouraged so I thought I’d share what I do. If you don’t have dumbbells you can fill old milk jugs with water, sand, or gravel. 

Circuit 1: Dynamic Stretches - Always warm up

Neck Rotation - 10 reps 
Shoulder Circles - 10 reps forward, 10 reps backwards 
Arm Swings - 10 reps forward, 10 reps backwards 
Side Bends - 10 reps each side 
Hips Circles - 10 reps 
Leg Swings  - 10 reps each leg 
Double Leg Bounce - 10 reps 

Circuit 2: HITT - Do all exercises back to back with no rest

Jumping Jacks: 30 
Push Ups: 5 
High Knees: 25 
Burpees: 10 
Crunches: 10 
Squats: 10 
Push ups: 5 
Squats: 10 
Jumping Jacks: 30 
Wall Sit: 1 minute (break into shorter increments if necessary) 
High Knees: 25 

Circuit 3: Weight Training - Complete 4 sets of 12 reps of each 

Dumbbell Lunges
Push up 
Dumbbell Rows 
Squat 
Squat Jumps 
Dumbbell Press 
Dumbbell Fly 
Seated Dumbbell Shoulder Press 
Dumbbell Row 
Lateral Raises 

Circuit 4: Static Stretches - hold each for 30 seconds (always cool down)

Hamstring Stretch 
Glutes Stretch 
Quadriceps Stretch 
Groin Stretch 
Low Back Stretch 
Abdominal Stretch 
Posterior Shoulder Stretch 
Chest and Front Shoulder Stretch 
Triceps Stretch 
Wrist Stretch 
Calf Stretch 

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10 (Simple) Home Workouts for the Holidays

Headed home for the holidays? Don’t buck your workout routine because you can’t go to the gym/box/fitness class/wherever you silence body fat. I’ve compiled 10 of my fave sweat-inducing workouts that you can do at home! All but 3 require zero equipment. Just pick a workout, put on some tunes, and get working! Add 20 min. of cardio for extra burn!