Train With Jay

Intense Bodyweight Workout at Home

bodyweight_workout
20 Aug

Is the quarantine 15 real? Did you just devour half of your kid’s snacks? Working at home getting you bored? I had that feeling for a while, well kind of the opposite.

I got so used to going to the gym that I wasn’t sure how I would stay in shape. I actually took it as a sign. BUT, if the quarantine did you get you down and you took some time off. YOU WILL get back into it! I am sure of it.

If you are already in shape and just need a NEW ROUTINE, I’m glad you are here! and the BEST thing about this heart pumping, sweat dripping bodyweight workout is that you only need yourself! WHAT? Yes, I said it. You only need your bodyweight. Just because you don’t have weights does not mean you cannot get a good training session. OH! I lied, you need water and a towel. You are going to be sweating like crazy! and of course MAYBE some caffeine.

I will have a few different variations of workouts so don’t you worry! If you are just a beginner I HAVE JUST WHAT YOU NEED! If you are intermediate or advanced I HAVE A WORKOUT FOR YOU AS WELL! Get ready for a FULL BODYWEIGHT CIRCUIT WORKOUT!

Get ready for a Full Body Bodyweight Workout!
Get ready for a Full Body Bodyweight Workout!

Full Body Bodyweight Workout

When working out you should always start with a warmup. Here is a warmup that I like to do.

5 Minutes:
10 Pushups
10 front lunges (each leg)
10 side lunges (each leg)
10 reverse lunges (each leg)
Set a timer – keep repeating until 5 minutes is over.

OK, Are you ready? Let’s do it!
Let us start with the upper body, we are also going to do supersets to make this a fast-paced NO WEIGHT workout.

Chest:
Pushups 3×10-15 superset with
Pushups (close) 3×10-15
Rest 45 Seconds to 1 minute between each set.

Legs:
Air Squats 4×20 superset with
Alternating lunges 4×20
Rest 45 Seconds to 1 minute between each set.

Triceps & Abs
Dips 3×10-15 superset with
Plank 1 minute
Rest 45 Seconds to 1 minute between each set.

Back & Abs
Sit-ups 4×20 superset with
Supermans 4×20
Rest 45 Seconds to 1 minute between each set.

Do this 3-4 times a week.

There's a workout for everyone! Even if you are a beginner
There’s a workout for everyone! Even if you are a beginner

Beginner Bodyweight Workout

I got something for everyone, so don’t you worry! This beginner bodyweight workout will get you sweating as well. Let’s start with a warmup. Since this is all based on bodyweight all warmups are done with strength training moves.

5 Minutes:
10 Pushups (on knees/or wall push-ups)
5-10 front lunges (each leg)
5-10 side lunges (each leg)
5-10 reverse lunges (each leg)
Set a timer – keep repeating until 5 minutes is over.

Legs:
Alternating Lunges: 3×15
Bodyweight Squats 2×15

Rest 45 Seconds to 1 minute between each set.

Back:
Supermans: 2×20
Bird dogs: 3×15

Rest 45 Seconds to 1 minute between each set.

Chest:
Pushups 2×10
Shoulder Taps: 2×10

Rest 45 Seconds to 1 minute between each set.

Abs:
High Plank: 30 Seconds
Crunches: 30 Seconds

Rest 45 Seconds to 1 minute between each set.

Do 2 to 3 times a week.

Bodyweight Workout for Mass

Bodyweight Workout for Mass
This no weight workout will for sure add some nice density to your physique.

Since this bodyweight workout is for mass, we are going to focus on lower reps. This no weight workout will for sure add some nice density to your physique.

5 Minutes:
20 Pushups
10 front lunges (each leg)
10 side lunges (each leg)
10 reverse lunges (each leg)
Set a timer – keep repeating until 5 minutes is over.

Back:
Pull-ups: 4×10 – If you have a bar that’s great! Something I see clients use is a table and do inverted rows (see below)

Credit: Mindbodygreen

If not then let’s go with Supermans: 4×10

Arms:
Bodyweight Dips: 4×10
Close Push-ups: 4×10
Rest 45 Seconds to 1 minute between each set.

Chest:
Push-ups: 4×10
Elevated Push-ups: 4×10
Rest 45 Seconds to 1 minute between each set.

Legs:
Step-ups: 4×10 (each leg)
Rest 45 Seconds to 1 minute between each set.

Do this 3-4 times a week.

Squats are an effective bodyweight workout
Squats are an effective bodyweight workout

Bodyweight Workout for Legs

Legs are a girls best friend, or is it men? Or something like that. This bodyweight workout for legs is tough, challenging and for sure something that is not traditional.

5 Minutes:
20 Squats
20 front lunges (each leg)
20 side lunges (each leg)
20 reverse lunges (each leg)
Set a timer – keep repeating until 5 minutes is over.

Rest 45 Seconds to 1 minute in between each set.


Step-Ups: 2×20
Hip Thruster: 4×20
Prison Squats: 3×20
Bodyweight Squats (Close): 2×20
Bodyweight Squats (Wide): 2×20
Wall Sit: 1 Minute

Do this 3-4 times a week.

Tired just reading it? Me too! Your legs will be super pumped, trust me when I say you will be huffing and puffing. People still think you can’t get an amazing home bodyweight workout.

Get a tight midsection with an intense Bodyweight Core Workout

Bodyweight Core Workout

Abdominals! Who does not like a good ab workout? I think most people LOVE ab workouts! As always I like to start off with a warmup!

5 Minutes:
10 Pushups
10 Supermans
20 Squats
Set a timer – keep repeating until 5 minutes is over.

This is 5 minutes straight through! NO BREAKS!

Plank: 1 Minute
V-Ups: 30 Seconds
Russian Twist: 30 Seconds
Low Plank: 30 Seconds
High Plank: 30 Seconds
Leg Lifts: 1 Minute
Boat: 1 Minute

SO? How do we feel? Intense isn’t it? Yeah! I couldn’t feel my abs either :).

Upperbody Bodyweight Workout
This Upperbody Bodyweight Workout will get you the physique you desire!

Upperbody Bodyweight Workout

READY for that MASSIVE chest? WIDE BACK? BULGING BICEPS? Then this extreme upper body bodyweight workout is your next move! Remember to always have your water on hand and take breaks when needed.

As always let’s start with my favorite warmup

Rest 45 Seconds to 1 minute in between each set.

5 Minutes:
10 Pushups
10 front lunges (each leg)
10 side lunges (each leg)
10 reverse lunges (each leg)
Set a timer – keep repeating until 5 minutes is over.

Pull-ups or Inverted rows: 3×15
Push-Ups: 4×25
Supermans: 3×20
Close Push-ups: 3×15
Chair Dips: 4×20
Russian Twist: 3×25
Shoulder Taps: 4×20
V-Ups: 4×10
Leg Lifts: 4×20
Pulse Ups: 3×12

Quite the bodyweight circuit? Ain’t it? Wipe your sweat off the floor I don’t want you to slip and hurt yourself.

These workouts were meant to challenge you! If you enjoyed them or hated them, please leave a comment below. In any event if you need any questions or concerns please feel free to contact me here!


The Ultimate 30 Day Plank Challenge

30_day_plank_challenge
12 Aug

Plank for 30 Days

Quarantine is still in effect and people are starting to get bored of being home and even worse, tired of their workout! So what can you do to change that ever so boring workout/training routine of yours? CHANGE. Oh, Did I say that already? This 30-day plank challenge can be added to your workout routine or the start of a great one!

So how do we begin? Just starting doing a 1-minute plank every day! And as time goes by, maybe you can add another minute, then another minute, then so on and so on. You get the picture.

I must admit the first week and maybe even the second was quite challenging. I noticed right after the thirty-second mark my body started to shake. I was never a huge fan when it came to ab workouts. I was the person who deadlifted and squatted all year. To me, that is what engaged my abdominal muscles. but we will cover that later. Let’s start this challenge!

Plank Challenges

You have probably seen many challenges over the last few weeks, months, years, etc. Let’s start slow. Get yourself ready for a challenge! If you are someone new to planking, take your time. It took me almost a full month to stop shaking when I did the plank. You may need a mat if you are doing your plank on hardwood floor, if you are on the carpet you should be ready to go! Although the plank seems like an easy exercise it’s far from it!

If this amazing exercise is done with proper form you will work on more than your abdominal muscles. You’ll get a heart-pumping (believe it or not, full-body workout), and the longer you hold it the more intense it gets! So before we get into form let’s start this challenge with a one minute plank every single day for 30 days!. Who’s ready? I am!

Proper Plank (How to)

There are two types of planks, the general plank that most people refer to is when your forearms are on the ground, then there is the so-called high plank that is done with your palms flat on the ground.

It is now time to get into plank position. To get the most bang for your buck so to speak with these planks, I cannot stress form enough. You must learn to plank properly. When form is your main goal it ensures you are engaging all your muscles. Besides your core, you will be working your lower back glutes, shoulders, and arms! Who doesn’t want to reap all the benefits of a plank? Then get your form right!

It’s time to get yourself all set up. Lie your mat down or position yourself on your floor or carpet. I start first by placing my forearms on the carpet making sure they are aligned with my shoulders. From there I walk my feet back engaging my core making sure I am on my toes and am in a straight line. You can keep your fist open or closed whichever way feels more comfortable. A few seconds in you will start to feel your whole body engaged, working that awesome physique of yours :).

Here are some pointers to keep in my mind:

  1. Always remember to breath – Breathing can provide a sense of clarity and something to focus on other than the plank.
  2. Place your focus somewhere, It will make your plank a lot easier. I suggest looking down so you do not strain your neck. If you must look up or around that is fine too.
  3. Make sure to keep squeezing your core and keep your weight evenly distributed, so you feel all your muscles working. Like stated this can be an overall great full-body exercise.
  4. Keep your hips leveled. The great thing about planks is that it puts less stress on your hip flexors and spine! Making it highly recommended over crunches and or sit-ups by experts.

By the time you know it! 30 days of planks will be over. Crazy right?

Planks for Beginners

For more beginner to intermediate: I suggest a high plank

Since we got the challenge down let’s get into your fitness level. Are you a beginner? Intermediate? Advanced? Super Advanced? If the traditional plank is too difficult (which it won’t be forever) don’t fret. I suggest to my clients to start with a wall plank (which is basically a plank, just leaning against the wall)

For more Beginner/intermediate: I suggest a high plank

High Plank is good for beginner or intermediate

For Advanced: I suggest the regular/standard plank

For Advanced: I suggest the regular/standard plank

Plank for Abs Routine

Depending on how you set up your day and what your goals are, there is always time to add a plank in or plank variations. I like to do my plank early in the day directly after or before my workout. I tend to do the general plank daily or every other day depending on my goals. But of course, this is highly dependant on you. A lot of people like to do it before or early in the workout so their energy is high.

Below are some plank variations.

Other 30 Day Plank Challenges

1. 5 Minute Plank Challenge

Let’s kick it into overdrive! Are you ready? There are many variations to this challenge. You can do an actual plank or high plank straight for 5 minutes. You can Do five 1 minute planks during the course of the day or do different styles of planks for different times equaling 5 minutes. Makes sense? Below are a few 30-day plank challenges you can follow:

Plank Challenge 1

Side Plank (Left): 1 Minute
Side Plank (Right): 1 Minute
Regular Plank: 1 Minute
High Plank: 1 Minute
Side Plank (Left): 30 Seconds
Side Plank (Right): 30 Seconds

Plank Challenge 2

1 Minute High Plank
1 Minute Regular Plank
1 Minute High Plank
1 Minute Regular Plank
1 Minute High Plank

Plank Challenge 3

1 Minute High Plank
1 Minute Regular Plank
1 Minute Pushups
1 Minute Regular Plank
1 Minute Pushups

Plank it Up!

Now that we got that settled. Are you ready for the 30 day plank challenge? For more info on the 30-day plank challenge or a custom plan. Contact Jay here for more info.

The Best Kettlebell Swing Alternative – TRY THIS – (2020)

kettlebell swing alternatives
29 Jun
CLICK HERE to Watch the Full Video on Kettlebell Swing Alternative – TRY THIS – (GREAT FOR GLUTES) on YouTube.

No kettlebells? No problem! Band swings are an amazing alternative to kettlebell swings! Great for your whole body but even BETTER For your glutes!

When times like these arrive and gyms are no longer open, your mind starts to think…Now is the time to be creative! Since being in the epicenter of the pandemic I knew gyms would be closed sooner rather than later. I knew what I had…and what I needed to do in order to stay fit.

Kettlebell Work

One thing I enjoy is kettlebell swings. What sucks is that kettlebells are a ton of money and it would not be worth my time to buy them. I knew I had a set of bands and they were very versatile, it was just a matter of using them like I have not used them before.

So after a few days of experimenting I finally find a kettlebell swing alternative! You are probably saying, “How is that even possible?”. Well it is…and if you watch my video above, you can see the kettlebell swing alternative I use is very efficient.

Go ahead and watch it! I dare you to have an awesome workout!

Kettlebell Swing Workout

Kettlebell workouts are effective for fat burning

In any event if the bands are not enough you can always get a kettlebell set for kettlebell swings. For an ultimate fat burning kettlebell swing workout, see below:

4×25 – Kettlebell Swings
4×25 – Kettlebell Shoulder Press
4×25 – Kettlebell Russian Twist
4×25 – Bent Over Rows (Both arms)

If you need a deeper explanation of what these kettlebell exercises are, please feel free to contact me here.

Repeat 3-4 times for an ultimate kettlebell workout! Stay tuned for more workouts!

Russian kettlebell swing

There are two different kettlebell swings, the Russian and American.

The Russian kettlebell swing starts with a position, very similar to the deadlift. In this movement, a powerful hip thrust will occur, while simultaneously squeezing your abs and ultimately having a further range of motion as it swings from under your legs to right about level with your chest.

American Kettlebell Swing
Unlike the Russian swing, the American kettlebell swing ends right at head level. Having the kettlebell go head level increases your cardiovascular output as well as working on shoulders at the same time. Both versions engage abs and legs! So overeall both great choices.

Kettlebell Exercises

There are many kettlebell exercises you can perform, and if you’d like you can alternate them with the ones above, below are some of my favorite.

  • Squats
  • Deadlifts
  • Shoulder Front Raises
  • Incline Chest Press
  • Tricep Overhead Extensions
  • Hammer Curls

Are you ready to get some kettlebell/band work in? Contact Jeanice for more info.

(Side note : As an Amazon Associate I earn from qualifying purchases.)

Working Out Twice a Day l 2 a Days for 2 Weeks (Diet Update)

twice a day training
18 Jun

Is working out twice a day the end all be all of fat loss and muscle gain? Many gurus have approached this type of training and let me tell you…I have done this type of training in the past to get my body to burn more fat!

Are you ready to change your body with 2 A DAY TRAINING? Comment down below! and let me know what your training is like.

Twice a Day Training

Is twice a day training what your body needs? Hard to say, right? Over the years training twice a day has become a staple to many competitive athletes, movie stars and your average Joe Schmoe.

As a former competitive figure competitor twice a day training is no stranger to me. It actually became the norm during my competitive season. Early morning cardio sessions then to return in the evening to lift and sometimes more cardio. I know right? I mean who really wants to go to the gym twice a day? I know I did.

Want to know more? Watch my video to see how I approach twice a day training.

Are you ready for 2 a days? Contact Jeanice to get started!

Workout at Home – 25 Minute Band and Body weight Workout.

25 Minute Workout Video
30 Mar
Click here to watch the video on YouTube

We all know that this a very trying time for everyone across the globe. Now is the perfect time to get in shape! So what now? Let’s get in shape together! I have made a 25 Minute Band and Body weight Workout video! You will be performing a full body workout! Remember to grab your water, hydrate and rest when needed.

Working Out at Home

Will you even get in shape? Of course you will. Following a workout video or videos has got many people in shape believe it or not. There has been so many Workout at Home series’s it is very difficult to keep up. But, please don’t take my word for it. Try it out yourself!

Resistance Bands

You will need resistance bands to complete this workout. Here are the ones I use in the video. If you find them cheaper, please feel free to get them elsewhere.

Body weight Exercises

You will be performing a few body weight exercises during this at home workout! So be prepared!

If you have feel faint, tired or uneasy remember to stop what you are doing!

Is the 2020 quarantine your time to get in shape? If you have any questions please feel free to email me.

– Jay

Disclaimer: This site contains affiliate links to products. We may receive a commission for purchases made through these links.

At Home Workout (Kettlebell Edition)

Kettlebell Workout
18 Mar

Kettlebell’s at Home

You’re probably wondering can I get an efficient at home workout? Well here is the truth! Yes! a kettlebell or kettlebells are all you need (and some drive to kick butt!) Remember always have your water on hand.

Here are the current kettlebell’s I use, they’re inexpensive and filled with sand (totally safe around kids).

Okay, I’ll shut up.

This workout should roughly take you about 45 minutes, maybe shorter if you recover well.

Warmup

Meet me at 100 is what I call it (not for the faint of heart)
100 kettlebell swings (non-stop) that’s the fun of it.

Legs and Glutes

  1. Kettlebell squats superset with alternating lunges – 3×20
  2. Walking lunges 20 each legs – Repeat 4 times
  3. Kettlebell Swings – 3-8×10

Back and Arms

  1. Bent Over Rows 10 each arm – 3×10
  2. Bent Over Rows Both Arms – 3×10
  3. Bicep Curls – 3×10
  4. Alternating Bicep Curls (10 each side) 3×10

Chest and Triceps

  1. Pullovers – 3×15
  2. Chest Press – 4×10
  3. Flyes – 3×15
  4. Pushups until Failure
  5. Close Pushups 3×15

10,000 Steps

One thing people do not realize is that walking and moving are way more important than exercising. I get it we love that intense feeling like our heart is going to fall out of our chest.

It has been shown time and time again, walking/movement (NEAT, what you do during the day outside of the gym) and a sound diet promotes greater fat loss.

So we can forget the stepmill for just a second. Hunters and gathers did not have any electric equipment. Take that into consideration.

Are you ready for a home workout? Contact Jeanice for a more detailed plan to crush it at home with kettlebells and more!

Citation:
Comana, Fabio. “A NEAT Approach to Weight Loss.” NASM, 19 Dec. 2018, blog.nasm.org/certified-personal-trainer/neat-approach-weight-loss.

The Best Shoulder Workout

The Best Shoulder Workout
16 Feb

Well I got the flu!, Macros, training and life has been put on hold. I took a week off from training and then realized that may have been toooooo short. I was totally winded and struggling but I got through it. I also took today off (Monday Feb 3, 2020) because I did not feel 100%, that’s OK. I only train 4 days a week so I can get it in….

Dropping 20 in 2020 Changes

I have decided to stop counting macros and do more movement. So what does that mean my training still stays the same 40-60 mins of lifting/intervals a day (4 days a week) but movement has gone from 20 minutes of cardio to 30 mins of leisure walking, nothing heart pumping…but literally getting my steps in. I took getting the flu as a sign to HALT! I realized the obsession started to happen. So I am back to going according to my hunger, sleep, mood, energy and cravings…Also if I want it, I will just have it. It stops binges on the weekends.

Shoulder and Tricep Workout

I started to use a Kettle bell as my cardio because my jump rope broke, I got another one so no worries. BUT I need to cut it to my height. So here is my current Shoulder and Tricep Workout.

I start with stretching then, I warm up with shoulder rotations prior to even lifting…Depending on how I feel, I walk on the treadmill for 10 minutes.

1. 30 seconds cardio kettle bell swings for me this week.)
2. 30 seconds lifting
3. 30 seconds cardio
4. 30 seconds lifting
5. 30 seconds cardio
6. 30 seconds break

Circuit 1 (Perform 2-4) Times
1. 30 seconds kettle bell swings
2. Front Dumbbell Raises
3. 30 seconds kettle bell swings
4. Side Raises
5. 30 seconds kettle bell swings
6. 30 seconds break

Circuit 2 (Perform 2-4) Times
1. 30 seconds kettle bell swings
2. Machine (Plate Loaded) Shoulder Presses
3. 30 seconds kettle bell swings
4. Machine (Plate Loaded) Shoulder Presses
5. 30 seconds kettle bell swings
6. 30 seconds break

Circuit 3 (Perform 2-4) Times
1. 30 seconds kettle bell swings
2. Reverse Tricep Extensions
3. 30 seconds kettle bell swings
4. Rope Push downs
5. 30 seconds kettle bell swings
6. 30 seconds break

Circuit 3 (Perform 2-4) Times
1. 30 seconds jump rope
2. Machine Rear Delt Fly
3. 30 seconds jump rope
4. Overhead Tricep cable – Use both arms
5. 30 seconds cardio
6. 30 seconds break

Ready to get that ultimate upper body pump? Contact Jeanice here for a custom plan.

Don’t forget to share if you like what you see!

Workout of the Week – Back and Chest Focused

Workout of the week
22 Jan

Your Guide to a Sexy and Strong Back

Workouts can get stale but I am hoping that I can motivate you to get back into the gym or change/ try something new! In any event if you are here just out of curiosity, then thank you for the visit!

With all the changes my body has been going through I decided to take a different approach. I am still working on a timer for time under tension (reference Week 1 of Dropping 20 in 20). 5 exercises 30 seconds each…although that has a changed a tad. I aim to get at least 15 reps per exercise (lifting) then move on to my cardio part of the circuit which has been kettlebell swings. My jump rope broke :/ BUT! I purchased a new one. Below is my current split.

Monday: Legs Heavy
Tues: Back/Chest
Wed: Off
Thursday: Shoulders
Friday: Legs detail

I have stopped training arms because my arms are always big no matter what I do…Below is my current Back and chest routine that I will be running for the next 3 weeks.

Back and Chest


Warmup: 100 pullups 4×25 (assisted)

REMEMBER ALWAYS GET AT LEAST 15 REPS BEFORE MOVING ONTO YOUR CARDIO EXERCISE.

2 Sets
30 Seconds: Kettlebell Swings
30 Seconds: Rope pulldowns
30 Seconds: Kettlebell Swings
30 Seconds: Rope pulldowns
30 Seconds: Kettlebell Swings

4 Sets
30 Seconds: Kettlebell Swings
30 Seconds: 1 Arm machine rows (left)
30 Seconds: Kettlebell Swings
30 Seconds: 1 Arm machine rows (right)
30 Seconds: Kettlebell Swings

4 Sets
30 Seconds: Kettlebell Swings
30 Seconds: Underhand Iso Row (left)
30 Seconds: Kettlebell Swings
30 Seconds: Underhand Iso Row (right)
30 Seconds: Kettlebell Swings

2 Sets
30 Seconds: Kettlebell Swings
30 Seconds: Cable Chest Press (Seated)
30 Seconds: Kettlebell Swings
30 Seconds: Cable Chest Press
30 Seconds: Kettlebell Swings

2 Sets
30 Seconds: Kettlebell Swings
30 Seconds: Incline Chest Press (with the bar)
30 Seconds: Kettlebell Swings
30 Seconds: Incline Chest Press
30 Seconds: Kettlebell Swings

2 Sets
30 Seconds: Kettlebell Swings
30 Seconds: Machine Pullovers
30 Seconds: Kettlebell Swings
30 Seconds: Machine Pullovers
30 Seconds: Kettlebell Swings

Some links are variations, if you have any specific questions on the exact exercises I used please feel free to email me.

Are you ready to build a strong and sexy back? Contact Jeanice for more info.

Dropping 20lbs in 2020 – Week 1 – The Best Leg Workout

leg and glutes
11 Jan

Dropping 20lbs in 2020

Dropping 20lbs in 2020 – Week 1 – The Best Leg Workout

Welcome! to Week 1 and boy do I have an amazing leg and glute routine for you! To preface this all I gained 20lbs within the last 2 years. It had nothing to do with my lack of commitment, laziness or food intake but my metabolism shutting down.

I was able to stop counting macros and stay lean…BUT, I noticed the weight creeping on slowly. It was odd for me…I have not been this heavy in years. I tried everything, new leg and glute routines, different cardio, different styles of eating and boooooy nothing was working. I kept doing the same thing over and over…Moving more and eating less and well NOTHING! So now what? Change was the answer.

The Plan

In the next few weeks, I will be documenting my new training protocol, nutrition, supplements, sleeping patterns and overall just a new path to get this fat loss on the move! My YouTube Video will document most of what I am doing but I know at times getting to the damn workout is the interesting part! I will no longer be eating out unless it is a cheat meal. A cheat meal will not be every week but rather every 3 weeks.

That will give me time to asses my plan and photos to make sure I am right on track.

Leg and Glute Routine

Currently I am doing a 4 day split, ALL leg and glute dominant.
3 out out of the 4 days I train upper body along with leg and or glute. The 4th day I generally only do abs and legs/glutes. (My YouTube video states why). OK, Jeanice stop typing away…Here it is my glute and leg routine, remember this is only 1 day of the routine…Check back weekly to see how I change things up.

I do circuits of 5 exercises back to back to back etc…with a 30 second brake. This circuit training goes for about 30-40 minutes depending on how I am feeling…The circuit goes like this.

30 seconds cardio (which usually for me is jump rope, kettle bell swings and or jump squats.)
1. 30 seconds cardio
2. 30 seconds lifting
3. 30 seconds cardio
4. 30 seconds lifting
5. 30 seconds cardio
6. 30 seconds break

Circuit 1 (Perform 2-4) Times
1. 30 seconds jump rope
2. 30 seconds split squats (left leg)
3. 30 seconds jump rope
4. 30 seconds split squats (right leg)
5. 30 seconds cardio
6. 30 seconds break

Circuit 2 (Perform 2-4) Times
1. 30 seconds jump rope
2. Hyperextensions/Step ups (can be weighted)
3. 30 seconds jump rope
4. 30 seconds ab exercise (usually weighted)
5. 30 seconds cardio
6. 30 seconds break

Circuit 3 (Perform 2-4) Times
1. 30 seconds jump rope
2. Adductions
3. 30 seconds jump rope
4. 30 Side Steps with a Band
5. 30 seconds cardio
6. 30 seconds break

Circuit 3 (Perform 2-4) Times
1. 30 seconds jump rope
2. Abbductions
3. 30 seconds jump rope
4. 30 Side Steps with a Band
5. 30 seconds cardio
6. 30 seconds break

Click here to see my workout on YouTube

Are you ready to drop 20lbs in 2020? You can get a start on it with this crazy glute and leg routine! Click here to contact Jeanice for a custom plan.

*Update* So my focus has changed recently due to coming down with the flu early January (no it was not the Corona Virus). Yeah it sucks so bad! I still pretty much train the same but due to the recent events of covid-19 I now train at home and outside like most.

OK, so what now. For the last 3 months or almost 3 months I have been eating a modified Carnivore diet. My diet consist mostly of beef, eggs and salmon…Some days I do consume cheese but most days I do not. I also do incorporate protein shakes because they work for me. You do not by any means need to drink protein or whey shakes, I do not mind the break from eating so much honestly. A couple scoops of whey goes a long way! (Hey! that rhymed) It also breaks up the monotony from the diet.

If you are looking for a sexy diet, Carnivore is no way to go. There is no one size fits all diet plan. Different things work for different people and getting to know your body is probably one of those most exciting processes!

I am no longer tracking calories but am paying attention to my hunger cues. I started with quite a bit of food and started to slowly remove food as the weeks went on. I like the ease of this diet, no planning is really necessary…well you just eat meat and fish if you’d like.

I started with some apples in the beginning of the diet. I would remove an apple, then another apple…maybe some chocolate to where I was just consuming fatty protein. AAAnnnnnd that is kind of where I am now….eating fatty protein, and slowly and I really mean slowly removing things. I just started to eat leaner cuts of meat and fish, only eat when I am hungry and sometimes not…and surprisingly enough my appetite has change tremendously. My hunger is pretty stable unless it is that time of the month and I get full pretty quickly after a FREE MEAl, the days of a dozen wings, a Bacon Cheeseburger with fries and a dozen donuts is over…and oh a diet coke ;).

I really know how to control that one meal now, where before I was not able to. I just would keep going until I felt like I was going to puke. That is something that took me a long time to learn…But I am happy with the progress I have made. I promise this is something you will be able to manage as well with a little time and effort. I know that was a lot to swallow.

In conclusion things change, right now this is what is currently working for me! Happy 2020 to all , stay positive, reprogram your mind and focus on YOUR GOALS!

Talk Soon – Jeanice

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Total Body Boot Camp

Total Body Boot Camp
16 Dec

Your own Personal Total Body Boot Camp

New Years is coming but don’t want too long! Jeanice is holding an Introductory Boot Camp! This is a One on One Total Body Boot Camp!
3 Boot Camp Sessions for just $99…This is a one time offer with a FREE one month diet!

Jeanice can come to you or you can meet her at a private gym! Whatever makes you feel more comfortable!

What does this Total Body Boot Camp Offer?

Where is this located?

This Total Body Boot Camp is customized to fit your needs, your likes and your fitness level. If you have injuries, we can modify, if you have diet restrictions, we can find something you love! The diet and training should be challenging not TORTURE. The workouts are never the same, always intense, and continuously changing so your body is always burning fat!

These total body boot camps keep your body guessing so you never get stagnant.

The Total Body Boot Camp Meal Plan

The diet is based on your needs like stated above, FOODS that you will LOVE to eat. No food is off limits here, portion control, hunger cues. moderation and a little science.

Like we stated we can come to you or a private gym in Glen Cove, no overly crowded places, not tons of people hogging equipment, just you and your trainer.

Are you ready to get in the best shape of your life? Click here to email Jeanice now.

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