Articles by Jeanae King

  \  Uncategorized  December 28, 2016

09 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 28, 2016

08 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 28, 2016

07 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 28, 2016

06 Day – Jeanae – Full Body Blast

Full Body Blast

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

Excercise Beginner Intermediate Advanced

Squat

 Chair Squat Speed Squat/ Regular Squat Squat Hold or Squat Jump
Wall Pushups Increase reps with Fitness level Increase reps with Fitness level
Single Arm French Press Two hands One arm
Reverse Fly w Resistance Band Higher resistance/Increase reps with Fitness level Heavier weight or higher reps
Walking Lunges Use Light weight/lower reps/ slower tempo Increase weight Heavier weight or higher reps
Alphabets (spell out with feet) A-J A-R A-Z

*AMRAP- As Many Reps As Possible.

  \  Uncategorized  December 28, 2016

05 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 28, 2016

04 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 28, 2016

02 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