Articles by Jeanae King

  \  Uncategorized  December 29, 2016

73 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

73 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

72 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

71 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.