Week 3 – Workout 4. Jen Jewell’s 8-Week Workout

Week 3 - Workout 4. 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 #2

  • Perform all the exercises of circuit one before going onto circuit two.
  • 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 exercise listed below for more tips or move explanations
  • 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.

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

[toggle title=”Push-ups x to failure” state=”close”]Slowly bend the elbows out wide as you lower yourself down to the floor. Pause when your chest is a few centimeters from the floor and press back up to the starting position. Do not lock your elbows.[/toggle]

[toggle title=”Lat pulldowns x 12 reps” state=”close”]If you do not have access to a lat pulldown machine, perform bent over dumbbell rows with an underhand grip.[/toggle]

[toggle title=”Dumbbell bench press x 12 reps” state=”close”]Perform this movement on a stability ball or the floor as an alternative to a bench.[/toggle]

[toggle title=”Overhead Dumbbell tricep press x 12 reps” state=”close”]Hold 1 dumbbell behind your head. Keeping your upper arms close to your head with elbows in and perpendicular to the floor, press the weight upwards overhead. Tip: The upper arms should remain stationary and only the forearms should move.[/toggle]

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

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

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

[toggle title=”Dumbbell plank hold to tricep kickback x 12 reps” state=”close”]While in plank position, perform a tricep kickback with 1 arm and then switch to the other.[/toggle]

[toggle title=”Narrow grip bent over barbell row x 12 reps” state=”close”]With overhand grip. If you do not have access to a barbell perform these with a dumbbell.[/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]

[toggle title=”Dumbbell bicep curl and Arnold shoulder press combo x 12″ state=”close”]Perform a bicep curl to your chest, then turn the dumbbell out towards your shoulders and perform an Arnold shoulder press. Perform  x 12 reps (1 curl and 1 press = 1 rep)[/toggle]

[toggle title=”Jump rope x 30 seconds” state=”close”]Alternatively perform jumping jacks.[/toggle]


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