Cardio, Calves and Abs. Jen Jewell’s 8-week Workout



Add in some cardio for 20-40 minutes, 3-4 days a week if you can. Depending on your individual goal; for fat loss aim for closer to 40 minutes during cardio sessions. For general health and endurance, three days a week at 20 minutes will be sufficient. You can incorporate these after or between your workout days as it suits your schedule.

Abdominals and Calves

Let’s not neglect these two body parts in our weekly training. Incorporate them into your workout routine or set aside time to do them outside of the gym.

These muscle groups can be trained at a higher intensity because they recover so quickly, that’s why they have much higher rep ranges than the other moves in your workout.


  • Incorporate training abdominals 3 times a week.
  • Select 3 exercises from any of the following, and perform them back-to-back. Only rest for a short period between sets.
  • Complete 3-4 sets of your selected ab routine.

Select any 3 of the following:

  1. Reverse crunches (on bench of decline bench preferably) x 20-30 reps per set
  2. Hanging knee raises x 15-25 reps
  3. Bicycle crunches x 1 minute
  4. Ball knee tucks or pikes on ball x 15-20 reps
  5. TRX knee tucks x 15-20 reps
  6. TRX mountain climbers x 30 seconds
  7. Plank holds x 30 seconds
  8. Side plank hold (either on forearms or fully extended plank) x 30 seconds


  • Incorporate a calves session twice a week.
  • Select one of the following moves, and alternate between them each training session.
  1. Standing calf raises – 3 sets x 20-25 reps
  2. Seated calf raises – 3 sets x 20-25 reps
  3. Calf raises on leg press – 3 sets x 20 reps