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Week 4 – Workout 2. Jen Jewell’s 8-week Workout

Jen Jewell 8 week workout

Week 4: This upper body workout consists of 2 circuits. Elevate your heart rate, improving fitness levels and boost your  fat burning potential with our strength training movements incorporating great cardiovascular bursts.

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Missed any of the weeks? Get them here: Week 1 | Week 2 | Week 3

The Workout: Upper Body Circuit #1

  • 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

Note that on all of the incline exercises listed below, you can substitute a bench and use an exercise ball if you are doing this workout at home.

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

[toggle title=”Standing DB Arnold shoulder press down to burpee x 12 reps” state=”close”]Press the dumbbells upwards and in towards each other, extending the elbows until straight, but not locked. Pause at the top and slowly return to the start position. Then drop to the floor, place the weights on the ground, and perform a burpee. [/toggle]

[toggle title=”Incline dumbbell bicep curls x 15 reps” state=”close”]Let your arms hang by your side holding a dumbbell in each hand. Bend the elbows and curl the hands upward, until you almost touch the shoulders. Pause and then slowly lower to the start, without locking the elbows, to finish the rep. Do not swing the dumbbells or arch your back.   [/toggle]

[toggle title=”Jump rope x 30 seconds” state=”close”]Perform burpees or jumping jacks if you don’t have a jump rope[/toggle]

[toggle title=”Incline chest press x 15 reps” state=”close”]Lie on an incline bench or stability ball with a dumbbell in each hand. With a dumbbell in each hand, hold them at shoulder height (bent at the elbow). Put the weight upwards, pause and slowly return to the start position.[/toggle]

[toggle title=”Incline skull crushers x 15 reps” state=”close”]Hold a dumbbell with both hands behind your head, arms outstretched. Bend your elbows and bring the dumbbells down behind your head. It’s only your forearms that move. Reverse the movement by straightening your arms, bringing the dumbbells back up to the starting position.[/toggle]

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

[highlight]Circuit 2: Perform 5 sets[/highlight]

[toggle title=”Lateral raises with dumbbells x 12 reps” state=”close”]Standing up straight, hold a dumbbell in either hand, with a slight bend in your elbows. Raise both dumbbells up for your arms to be parallel to the floor.[/toggle]

[toggle title=”Bent over dumbbell rows x 12 reps per side, then switch sides” state=”close”]Bend you knees and lower down until your torso is parallel to the floor, arms hanging.  Hold a dumbbell in each hand.  Focus your eyes straight ahead and do not let your back round. Row the dumbbells by bending the elbows and pull them to your torso/chest. Allow the elbows to pass the level of your back. [/toggle]

[toggle title=”Jump rope x 30 seconds” state=”close”]Perform jumping jacks or high knees if you do not have a jump rope.[/toggle]

[toggle title=”Burpees x 15 reps” state=”close”]YES! you can do this![/toggle]

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