Articles by Jeanae King
\ Uncategorized December 29, 2016
84 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
83 Day – Jeanae – Be Better (Back and Biceps)
Be Better (Back & Biceps)
3-4 sets, 8-12 reps
| Excercise | Beginner | Intermediate | Advanced |
| Concentration Curls | Use Light weight/lower reps/ slower tempo | Increase weight | Heavier weight or higher reps |
| SB Back Extensions | Increase reps to fitness level | Increase reps to fitness level | |
| 21’s | Use Light weight/lower reps/ slower tempo | Increase reps to fitness level | Heavier weight/higher reps |
| Rows with dumbbells | Use Light weight/lower reps/ slower tempo | Increase reps to fitness level | Heavier weight or higher reps |
| Magnet Curls | Use Light weight/lower reps/ slower tempo | Increase reps to fitness level | Heavier weight or higher reps |
| Supermans | Increase reps to fitness level | Heavier weight or higher reps |
\ Uncategorized December 29, 2016
82 Day – Jeanae – Bring Sexy Back (Lower Body)
Bring Sexy Back (Lower Body)
3-4 sets, 10-12 reps
| Excercise | Beginner | Intermediate | Advanced |
| DB Stiff-Leg Deadlift | Use Light weight/lower reps/ slower tempo | Increase weight | Heavier weight or higher reps |
| Glute Bridge | Use bodyweight | Add light weight or increase reps | Add heavier weight |
| Lunges | Reverse Lunge (add support of table or couch if needed) | Alternating Forward Lunges | Plyo Lunges or Pulsing Static Lunges |
| Alternating sliders | Stepping | Small Leap | Jump |
| Squat Pulses | Burnout-do as many reps as possible without rest | Burnout-do as many reps as possible without rest | Burnout-do as many reps as possible without rest |
\ Uncategorized December 29, 2016
81 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.
\ Uncategorized December 29, 2016
80 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
79 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
78 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. |
\ Uncategorized December 29, 2016
77 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.