Articles by Ian Buchanan II

  \  Uncategorized  December 29, 2016

90 Day – Jeanae – Full Body Fit (Full Body)

Full Body Fit (Full Body)

Perform each for 60-90 sec, 15-30 sec rest between each exercise, AMRAP in 30 mins

Excercise Beginner Intermediate Advanced
Step-Up No weight, just alternating step ups Medium Temp with Weight Plyo Step-Ups/Alternating Speed Step Ups
Upright Rows Use Light weight/lower reps/ slower tempo Increase weight Heavier weight or higher reps
Walking Pushups On Knees Both Feet
Magnet Curls Use Light weight/lower reps/ slower tempo Increase weight Heavier weight or higher reps
Single arm lat pull down w resistance band Higher resistance/Increase reps with Fitness level Higher resistance/Increase reps with Fitness level
Burpees Slow Speed Medium speed Fast speed
  \  Uncategorized  December 29, 2016

89 Day – Jeanae – Cardio Champ

Cardio Champ (Cardio)

Perform each for 60-90 seconds, 15-30 seconds rest between each exercise, *AMRAP in 30 minutes

Excercise Beginner Intermediate Advanced
Pretend Jump Rope/Jump Rope Slow Speed Fast speed Double jump
Quick Feet  No outward stance- 2 second pause Outward stance- 2 second pause No outward stance- no pause
Plank Hops 2 steps- 2 second pause 2 steps- 1 second pause No pause
Speed Skaters Stepping Jumping Double time
Mountain Climbers No tuck just jumps Tuck with 2 second pause Tuck with no pause
Burpees  Slow Speed Medium speed Fast speed

*AMRAP- As Many Reps As Possible.

  \  Uncategorized  December 29, 2016

88 Day – Jeanae – Rest

Rest Day!

Rest is just as important in an exercise routine as the exercising days itself. Taking days off from working out allows your muscles to recover and build muscle tissue as well as keeps you from over-training, positively affects your sleep, and even help your immune system from overheating! Take it easy today but make sure to not slack on your healthy food intake, don’t rest from good nutrition.

Rest day
  \  Uncategorized  December 29, 2016

87 Day – Jeanae – Floor to Care (Cardio & Core)

Floor to Care (Cardio & Core)

Perform each for 60-90 seconds, 30 seconds rest between each exercise, 4 rounds

Excercise Beginner Intermediate Advanced

Plank Hops

 2 steps- 2 second pause 2 steps- 1 second pause No pause
Double Crunch
Mountain Climbers No tuck just jumps  Tuck with 2 second pause Tuck with no pause
Russian Twists
Burpees Slow Speed Medium speed Fast speed
Planks (burnout) On Knees- Hold as long as possible Hold as long as possible On Feet- Hold as long as possible

*AMRAP- As Many Reps As Possible.

  \  Uncategorized  December 29, 2016

86 Day – Jeanae – Up Your Game (Shoulder, Chest & Triceps)

Up Your Game (Shoulder, Chest & Triceps)

3-4 sets, 10-12 reps

Excercise Beginner Intermediate Advanced

Military Press

 Use Light weight/lower reps/ slower tempo Increase weight Heavier weight or higher reps
DB Flys Increase reps (15) Increase reps (20)
Walking Lunges Use Light weight/lower reps/ slower tempo Increase weight Heavier weight or higher reps
Kick Backs Use Light weight/lower reps/ slower tempo Increase weight Heavier weight or higher reps
  \  Uncategorized  December 29, 2016

85 Day – Jeanae – Get Low (Lower Body)

Get Low (Lower Body)

3-4 sets, 10-12 reps

Excercise Beginner Intermediate Advanced
Step-Up No weight, just alternating step ups Medium Temp with Weight Plyo Step-Ups/Alternating Speed Step Ups
Donkey Kicks Increase reps (15) Increase reps (20)
Walking Lunges Use body weight Add light weight or increase reps Heavier weight or increase tempo/reps
Heavier weight or increase tempo/reps Chair Squat Speed Squat/ Regular Squat Squat Hold or Squat Jump
Fire Hydrant Knee Standing Bent Over
Stability Ball Hamstring Curl Just get hips off the ground and do not do the curl Hips get a split second on the ground before executing the next rep Hips always stay off ground*AMRAP- As Many Reps As Possible.