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Week 3 – Workout 3. Jen Jewell’s 8-Week Workout

Week 3 - Workout 3. Jen Jewell's 8-Week Workout

This upper body workout consists of 2 circuits. The exercises are sequenced in such a manner to incorporate strength training with bursts of cardiovascular moves. This helps elevate your heart rate, improving fitness levels and boosting fat burning potential.

Jen Jewell's 8-week workout - workout 1 Jen Jewell's 8-week workout - workout 2 Jen Jewell's 8-week workout - workout 3 Jen Jewell's 8-week workout - workout 4

Missed any of the weeks? get them here: Week 1 | Week 2

The Workout: Upper Body Circuit #1

  • Perform all the exercises of circuit one before going on to circuit two.
  • For beginners: Aim to complete 3 sets of each super set workout. As the weeks progress your fitness levels and stamina will improve. Select an appropriate weight that allows you to perform the motion of the exercise correctly while maintaining proper form.

  • Each exercise must be performed back to back with no rest in between until one full circuit is complete. That is one set of the circuit.
  • Rest briefly (up to 1 minute) between sets.  Rest for 2 minutes between circuits.
  • Expand the exercises listed below for more tips or move explanations.

[highlight]Upper Body Circuit 1: Perform 4 sets[/highlight]

[toggle title=”Bent over barbell row x 12 reps” state=”close”]Perform these with an underhand grip. If you do not have access to a barbell, you can perform this move with 2 dumbbells[/toggle]

[toggle title=”Decline push-ups x 12-15 reps” state=”close”]Place your feet on a flat bench, hands on the ground. If you’re a beginner and struggle with the decline – perform a standard push-up[/toggle]

[toggle title=”Jump rope x 30 seconds ” state=”close”]Or as an alternative, perform 15 x squat jumps[/toggle]

[toggle title=”Standing military dumbbell press x 12 reps” state=”close”]This compound move is a great upper body exercise. Keep your core and glutes tight as you press the dumbbells upward and overhead.[/toggle]

[toggle title=”Plank up/downs x 30 seconds” state=”close”]This is a great move that engages core, lower back, triceps, glutes and quads. Start in a plank position on your forearms with your core tight. Lift your body off the floor by straightening one arm followed by the other, then return back to your forearms. Repeat this up and down progression for 30 seconds. There is no point in rushing this movement – perform it in a slow and controlled manner.[/toggle]

Briefly rest 45 seconds – 1 minute between sets. Rest for 2 minutes before commencing with circuit #2

[highlight]Circuit 2: Perform 4 sets[/highlight]

[toggle title=”Dumbbell bench press x 12 reps” state=”close”]If you do not have access to a bench, perform this move on a stability ball or the floor.[/toggle]

[toggle title=”Dumbbell plank to row and kickback x 12 reps per side” state=”close”]Get into a plank position with dumbbells in your hands. Perform a dumbbell row by pulling the weight upwards to your chest with your elbow past your back. Then extend your arm straight to perform the “kickback”. Return the weight to the floor and repeat with the other arm.[/toggle]

[toggle title=”Standing hammer curls x 12 reps” state=”close”]Perform the hammer curl both arms together[/toggle]

[toggle title=”Bent over rear delt dumbbell row x 12 reps” state=”close”] Holding a dumbbell in each hand, stand with your feet wider than shoulder width apart. Keep the knees slightly bent and bend forward at the waist until your upper body is almost parallel with the floor. Keep your back straight and let the dumbbells hang at arm’s length.Keep the body still, squeeze your shoulders blades together and gaze forward. Pull both dumbbells towards the torso by bending the elbows. Allow the elbows to pass the level of your back. Pause and slowly lower down without locking your elbows to complete one repetition. Breathe out as you pull the dumbbells up and breathe in as you lower them down. [/toggle]

[toggle title=”Mountain climbers with oblique twist x 30 seconds” state=”close”]With opposite knee to opposite elbow [/toggle]

Have questions about this workout?

I only have access to dumbbells

Everywhere a barbell is listed in this workout, you can replace them with dumbbells. All our exercises listed require basic free weights, no machines or are body weight movements.

My equipment is limited

If you do not have a bench, you can use a stability ball instead, or alternatively perform the movement on the floor.

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