Week 5 – Workout 4. Jen Jewell’s 8-week Workout

Jen jewell's 8 week workout

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Missed any of the weeks? Get them here:Week 1 | Week 2 | Week 3 | Week4

The workout: Upper Body Circuit #6

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

[toggle title=”Dumbbell pullovers x 12 reps” state=”close”]Lie perpendicular on a bench with your shoulders placed on the bench and your hips below the bench, legs bent with feet firmly on the floor. Your head needs be off the bench as well. Grasp a dumbbell with both hands and hold it straight over your chest at arms length. While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest. At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.[/toggle]

[toggle title=”Push-ups to failure” state=”close”]As many as you can, once you feel your form is failing then drop to your knees for 5-10 more pushups.[/toggle]

[toggle title=”Plank up/downs, 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]

[toggle title=”Burpees with DB row x 10-12 reps” state=”close”]Start with your feet together and dumbbells at your side, go down to a burpee and after you perform a push-up, perform 1 dumbbell row on right, then 1 dumbbell row on left, then return to starting position. Repeat for 10-12 reps[/toggle]

[toggle title=”Bench press with dumbbells x 12 reps” state=”close”]On a flat bench, perform a bench press.[/toggle]

[toggle title=”Jump rope 30 seconds” state=”close”]High knees or tuck jumps as alternatives.[/toggle]

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

Find a cable machine and set up there for this circuit; if no cable machine available, then you can perform these exercises with a resistance band.

[toggle title=”Straight arm press down x 12-15 reps” state=”close”]Grab a bar from the top pulley of a pulldown machine. Step back slightly. While keeping the arms straight, pull the bar down to your midsection by contracting the lats until your hands are next to the side of the thighs.  While keeping the arms straight, go back to the starting position. Keep your core tight and focus on pulling the weight with your lats.[/toggle]

[toggle title=”Tricep press down x 12-15 reps” state=”close”]Standing upright facing the cable machine, with a very small inclination forward.  The upper arms should always remain stationary next to your torso and only the forearms should move as you press the cable downwards.[/toggle]

[toggle title=”Overhead medicine ball slams x 15 reps” state=”close”]Stand upright holding a medium-weight medicine ball in both hands. Lift the medicine ball overhead and then slam the ball into the ground as hard as you can. Try to use your whole body in the movement. Catch the ball and repeat.[/toggle]

[toggle title=”Standing bicep curls with cable x 12-15 reps” state=”close”]Stand facing the machine and attach a straight bar to the low cable pulley. Use an underhand grip on the bar and pull the bar up towards your chest.[/toggle]

[toggle title=”Cable flyes for chest x 12-15 reps” state=”close”]Stand upright grasping the cable pulley in each hand. (Attached to the low pulleys). Step forward slightly and pull your arms together in front of you. Make sure you keep a slight bend in your elbows. Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder joint.[/toggle]