Articles by Jesse Jackson

  \  Uncategorized  December 28, 2016

51 Day – Jesse – 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

66 Day – Ian – Back and Arms

Back and Arms

A Superset is when you do two exercises back to back. If you see a letter followed by a number that represents a superset and you are to perform one set of that exercise followed by a set of the following exercise.

Beginner

Arms (Biceps and Triceps)

Exercise Sets and Reps Weight
(A-1) Dips 4 sets of 15  
(A-2) Concentration Curls 4 sets of 15 Light weight
(B-1) Single Arm French Press 4 sets of 12 Light weight
(B-2) 21’s 4 sets of 21’s Light weight
(C-1) Kickbacks 5 sets of 10 Light weight
(C-2) Magnet Curls 5 sets of 10 Light weight

Back

Exercise Sets and Reps Weight
Supermans 5 sets of 8-12  
Rows with Dumbbells 5 sets of 10 Light weight
SB Back Extensions 5 sets of 10 Light weight
Bent over Pulses w/dumbbells 5 sets of 10 Light weight
Reverse Fly w/resistance bands 5 sets of 10 Light resistance w/band
Single Arm Lat Pulldown w/resistance bands 5 sets of 10 Light resistance w/band
  \  Uncategorized  December 14, 2016

01 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