Jen Jewell ‘s Sample Workout Routine

Here are examples of Jen’s back and upper body circuit training routines:

Back

Super Set #1 –  4 sets

• Chin-Ups (assisted machine, if needed)- 12 reps
• Push-Ups to Side Plank Holds- push-up and then shift to a right side plank HOLD 3 sec, push-up, then shift to a left side plank HOLD 3 sec, REPEAT until failure

Super Set # 2 – 4 sets

• Seated Cable Row w/ “V” Grip Attachment– seated on bench, proper posture, abs tight- “row” the attachment into your belly button, contracting back and squeezing shoulder blades
• Mt Climber Push-ups on Bench–  30-60 seconds

Super Set # 3 – 4 sets

• Lat Pulldown– lean back very slightly, keep abs tight, pull weight down to chest. 12 reps
• Burpees w/ Push-Up and Jump at Top– 15 reps

Upper Body Blast

CIRCUIT 1 – 4 SETS

• Jump Rope -30-60 seconds
• Plank Punch w/ 8-10 lbs dumbbells– 12 punches per arm, alternating arms (make sure to extend arm completely so you feel throughout the entire tricep)
• Mt Climbers– feet start on Bosu ball & then get into plank position and begin
• Barbell Shoulder Press– 12 reps
• Standing Barbell Bicep Curl– 12 reps
• Burpees– use dumbbells & standard push-up and jump at top of motion for 15 reps

Circuit 2 – 4 sets

• Skull Crushers– barbell, 8-10 reps
• Push-Up Mt Climbers OFF of Flat Bench– feet on bench, hands on floor (as though about to do a push-up, then start with the MT CLIMBERS, feet moving quickly from the bench) 60 seconds
• Incline Dumbbell Bicep Curls- bench approx. 45 degree angle, make sure to really stretch arms back and curl up for full range of motion, 12-15 reps
• Burpees w/ Tricep Push-Up– elbows in close to side,slight jump at top, 12 reps
• Lateral Raises w/ Dumbbells– standing, 8-10 reps

continue to next page for Jen Jewell’s meal plan