Circuit Training

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

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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youtube

http://youtu.be/RMbtYy1Q_GI
Lower Body Stretching
Lower body stretching is crucial for injury prevention.  Watch fitness instructor Lara Marq in this short clip to find out how to stretch your lower body properly.
Lara Marq is an inspiring fitness instructor and enthusiast.  She has been t…

Circuit Workout

Station 1: Jump Rope
200 Jumps
[2 rounds] 

Station 2: Lunges
40 right leg
40 left leg
[2 rounds - 20 each leg on the second round] 

Station 3: Arms with 5 lbs weights
20 Bicep Curls
20 Lateral Raises
20 Overhead Tricep Extensions
20 Deadlifts
[2 rounds]

Station 4: Abs
40 Bicycle Crunches
20 Russian Twists
20 Lower Leg Lifts
20 Reverse Crunch
20 Crunch 
20 Russian “Straights”, as we called them. A crunch, balancing on the butt, back off the ground, pulling the knees to the chest; then legs extended while still keeping the back off the ground and being balanced. I’m not even sure that’s a real move - but it worked. 
[2 rounds]

Station 5:
12 push ups
30 seconds of left side plank
30 seconds of right side plank

Shakey muscles and I are going to go refuel now. K, bye.

xxx,

Cassandra's 2 Day Intense Fat Loss & Muscle Tone Workout

After completing an assessment with Cassandra, I developed this high volume, calories burning, circuit training, workout program for her.

The routine is designed for NO rest time in between exercises with 5 minute cardio sessions. Toughness of the routine will depend on the intensity of reps and cardio performed.

For optimal results, you should add cardio in an additional 2 days a week and be on a calorie deficient diet.

1 set for each exercise 

Day 1

  • Sandbag Situps 50 reps
  • Oblique Crunches (each side) 30 reps
  • X Lunges holding dumbbells 30 reps each leg

5 Minutes of Cardio 

  • Preacher Curl (machine or free weight) 30 reps
  • Seated Calf Raises 30-50 reps
  • Jumping Lunges 30 each leg

5 Minutes of Cardio

  • Shoulder Press Machine or Military Press 30 reps
  • Tricep Machine or Tricep Press Down 30 reps
  • Seated or Lying Leg Curls 30 reps

5 Minutes of Cardio

  • Inner Leg Machine or Side Lunges 30-50 reps
  • Assisted Pull Ups 30 reps
  • Lunges 30 reps 

5 Minutes of Cardio

  • Leg Raises 30 reps
  • Jump Rope 1.5mins
  • Smith Machine Pull Ups 30 reps 

5 Minutes of Cardio

  • Mountain Climbers 30 reps
  • Push Ups on Smith Machine Barbell 30 reps
  • Outer Leg raises on mat 30 reps each leg
  • Butt Kicks (weighted) 50 reps each leg

Day 2

  • Knee Raise 30 reps
  • Rope Tricep Push down 20-30 reps
  • Seated Rows 20-30 reps

5 Minutes of Cardio

  • Outer Leg Machine or 
  • Out Thigh Lifts - ankle weights 30 reps
  • Leg Press or Dumbbell Squats 20-30 reps
  • Standing Calf Raises 30 reps 

5 Minutes of Cardio

  • Static Crunch 1.5mins
  • Seated Ball Dumbbell Shoulder Press 20-30 reps
  • Leg Extensions or Leg Lifts with Ankle Weights 20-30 reps

5 Minutes of Cardio

  • Muffin Tops (cables) 30 reps each side
  • Lat Pull Down 20-30 reps
  • Ball Chest Flys 20-30 reps

5 Minutes of Cardio

  • Rope Upright Rows 20-30 reps
  • Standing on One Foot Hammer Curls 10 reps each foot
  • Dumbbell Lateral Raises 20-30 reps

5 Minutes of Cardio

  • Hyper-Extension 30 reps
  • Plank (Hover) To failure
  • Fireman Butt Kicks (weighted) 50 reps per leg

Notes For This Workout:

  • Typical heart-rate should be 75-85% of max heart-rate. This is a tough routine, so start yourself off easy and increase the intensity as capable.
  • Jumping Lunges are done without weight.
  • Butt Kicks are done with ankle weight on each leg.
  • IF you have a friend, during static crunch (torso should be 45 degrees to floor) have him/her play “catch” with a 5 to 8 pound medicine ball. Tossing over head (where you have top reach above his/her head to catch it) adds a little extra “kick” to this exercise.