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

Jen Jewell 8 week workout

A ‘fun with fitness’ tip…

You’ve been going strong for a few weeks already, so break free from the gym or your usual routine on one of your workout days! Grab a friend and do one of the workouts together this week. Try one of the upper body blasts or this total body tune ups with a partner.

Jen Jewell's 8 week workout

One of my clients recently mentioned how much fun she had doing an upper body workout in her backyard, as she only needed a few sets of dumbbells (for the rest she used bands) for the workout. She turned up the music, grabbed the weights and had a really fun workout in the backyard by combining the cardio bursts and weights to the music. Break out of the gym and try that in your backyard, at a park, at the beach, or wherever you’d like that has you workin’ it and having fun.

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

The Workout: Total Body Tune-Up #2

Cardio and total body strength training circuit

Warm-up: 20 jumping jacks + 15 bodyweight squats + 20 jumping jacks + 1 min jump rope

How to do the circuits: Perform one set of each exercise back-to-back with limited rest for one full set of the circuit. Rest briefly (1-2 min) between sets.

[highlight]Circuit 1: Perform 3-4 sets[/highlight]

[toggle title=”Jump rope x 30 seconds” state=”close”]As an alternative you can perform tuck jumps or high knees.[/toggle]

[toggle title=”Step-ups onto bench x 15 reps per leg” state=”close”]Complete 15 steps leading with the left foot, then repeat another 15 steps leading with your left foot.[/toggle]

[toggle title=”Bent over row with dumbbells x 15 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.[/toggle]

[toggle title=”Jump rope x 30 seconds” state=”close”]Incorporating these really pushes your heart rate and adds to your fitness levels.[/toggle]

[toggle title=”Squats with shoulder press x 15 reps” state=”close”]Squat down, as you stand up perform the shoulder press as one fluid motion. I.e when you reach the standing position your arms will be extended overhead into the press position.[/toggle]

Perform one set of each exercise back-to-back with limited rest for one full set of the circuit. Rest briefly (1-2 min) between sets.

[highlight]Circuit 2: Perform 3-4 sets[/highlight]

[toggle title=”Jump squats x 10-15 reps” state=”close”]With a wider stance. Squat down low so that your buttocks are almost to the level of your knees. Lift up hard with an explosive movement. As your weight shifts onto your toes use your calf muscles to push your feet off the floor and get as much height as possible. Land on your toes before coming back down on your heels.[/toggle]

[toggle title=”Deadlifts x 15 reps” state=”close”]Stand with your feet positioned shoulder-width apart. Bend at the hips, before lifting squeeze your abdominals and ensure you keep your back straight. Lift the weight by pulling your shoulders backwards and extending your hips and knees. Stand upright with chest high and squeeze your glutes at the top.[/toggle]

[toggle title=”Incline bench press x 12-15 reps” state=”close”]Lie on an incline bench or stability ball With a dumbbell in each hand, hold them at shoulder height (bent at the elbow). Push the weight upwards, pause and slowly return to the start position.[/toggle]

[toggle title=”Jump rope x 30 seconds” state=”close”]Another great calorie burner to replace jump rope is high knees or burpees![/toggle]

[toggle title=”Bicep curls x 15 reps” state=”close”]Perform these with dumbbells or a barbell.[/toggle]

[toggle title=”Plank up/downs x 30 seconds” state=”close”]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]