FIRst things first
Welcome! Thank you for starting this amazing experience. This is all about YOU. When you're feeling lazy or not up to it, or perhaps you feel you don't have time. MAKE BODY MOVEMENT YOUR PRIORITY. You have to schedule it in, just like other things in your life. These next 8-12 weeks, however long you decide to take, is all about reconnecting with your body.
Start with this video. If you found it easy continue onto week 1 workouts. If you found it challenging then repeat 2 more times before moving onto week 1. Repeat this advice with every workout. If you found it challenging - keep repeating it. Take as long as you need to complete these 17 videos.
The most important thing to remember is staying consistent. 2 Jenny videos/ week + cardio + meditation & yoga. If you miss a week or 2, that is fine, you just have to get back on track. Don't feel guilty, don't feel embarrassed - just get back on the self love train - chooooo chooooo!
Start with this video. If you found it easy continue onto week 1 workouts. If you found it challenging then repeat 2 more times before moving onto week 1. Repeat this advice with every workout. If you found it challenging - keep repeating it. Take as long as you need to complete these 17 videos.
The most important thing to remember is staying consistent. 2 Jenny videos/ week + cardio + meditation & yoga. If you miss a week or 2, that is fine, you just have to get back on track. Don't feel guilty, don't feel embarrassed - just get back on the self love train - chooooo chooooo!
week 1
Start off with these 2 workouts. If you find them challenging, repeat for the next week, if you still find them challenging, repeat for one more week. Repetition and consistency is what creates strength. Be patient and kind to that beautiful body of yours!
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week 2
These workouts are for my High Intensity Lovers out there. Follow along and try to let your body do the talking, not your brain (especially a brain telling you negative things). You are the BEST and most IMPORTANT coach. Keep things positive in your mind and your body will follow. Same rules apply; if you find these workouts challenging, continue to use them as your weekly workouts until you can complete them without fail. Consistency and Repetitions will be the recipe to gaining strength.
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week 3
Did you know that in order to prevent injury and pain you need to ensure all stabilizing and recruiting muscles stay strong. This week we will keep things sweaty, yet focus more on balance and stability. Grab your resistance band, mat and for workout #2 you will need a small set of stairs and a 'post' that you can wrap your resistance band around. Be patient and kind with your balance. If you haven't been practicing balance in your life (ie Yoga), this may be challenging. Remember to be the best coach to yourself and repeat kind words "you got this" "deep breaths" "let's keep trying".
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week 4
Did someone say BURPEES!!! Oh yea, thats me in workout 1. We are Progressing with form and tequila...oops autocorrect, I mean technique ;) Indoor with my couch and my palm trees...you’ll need your band and either a couch or chair (I recommend a couch as it will be nicer to your back). Bring that beautiful body of yours and let’s do this. At the end of Workout 1 I offer a cool opportunity for you to Reflect, stay for it - you might learn something. Sweating and releasing endorphins is the perfect way to clear your mind for some food for thought.
Workout 2 we get crazy with some dead weight. I choose to use wine bottles, you can use cans, bottles or hey if you have dumbbells GET THEM OUT!!! We are doing some serious unilateral work. Introducing single leg sit and stand & Bulgarian Split Squats. One of the top unilateral lower body exercises. If you have tight quads you will feel a burning stretch in your back leg. YOU MUST focus on using your front legs glute (by really focusing on the heal of your front foot). HAVE FUN
Workout 2 we get crazy with some dead weight. I choose to use wine bottles, you can use cans, bottles or hey if you have dumbbells GET THEM OUT!!! We are doing some serious unilateral work. Introducing single leg sit and stand & Bulgarian Split Squats. One of the top unilateral lower body exercises. If you have tight quads you will feel a burning stretch in your back leg. YOU MUST focus on using your front legs glute (by really focusing on the heal of your front foot). HAVE FUN
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week 5
FYI: My arms were SO sore after these workouts - so my plan is working. I want us ALL to have nice toned arms after these 16 workout videos! So...you're welcome :) I explain how working out - mainly sweating releases
BDNF: A brain chemical that aids in quick thinking
Dopamine: Neurotransmitter for motivation (working out in the morning = a more productive day
Endorphins: The happy chemical :)
In workout 2 we work on a lot, and I mean a lot of single leg deadlifts. Get your wine bottles (or whatever dead weight you want) out!
BDNF: A brain chemical that aids in quick thinking
Dopamine: Neurotransmitter for motivation (working out in the morning = a more productive day
Endorphins: The happy chemical :)
In workout 2 we work on a lot, and I mean a lot of single leg deadlifts. Get your wine bottles (or whatever dead weight you want) out!
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week 6
Using all the equipment this week. Proper form starts with control. Never use momentum or allow gravity to 'flop' you down. When jumping ensure you are absorbing the impact with your strong muscles, not your joints. Once again - stay in control.
In workout 2 I bring in the use of a wall for a whole circuit. My hamstrings definitely got a workout and the wall plank was a new challenge. I know you guys are ready! Have fun & repeat these videos until they are easy peasy!
In workout 2 I bring in the use of a wall for a whole circuit. My hamstrings definitely got a workout and the wall plank was a new challenge. I know you guys are ready! Have fun & repeat these videos until they are easy peasy!
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week 7
In workout 1 we bring back the Bulgarian split squat. If you have 'tight' quads you will feel a good stretch with these bad boys. When performing a BSS be very aware of placing all your weight in your foundation foot (heal). The purpose of this exercise is to isolate one leg and strengthen your glutes & hamstrings while raising dat booooooty. In workout 2 we aim for the exact same muscle groups by doing power step-ups. Choose a high enough chair and feel free to hold onto a wall for support and safety. At the end of both videos we take 4 extra minutes to slow down and reset the nervous system with square breathing.
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week 8
Here we are - Week 8. Well done. I am so so so proud of you. We finish off our 'building stage' in Workout 1 and move right into High Intensity with Workout 2. We bring back the wall waves in workout 1, remember with Wal waves we need to keep everything from your lower back to head against the wall. Your arms need to go as high and as low as you can while maintaining connection to the wall.
In workout 2 we are 90% high impact, so lots of jumping. When jumping you need to absorb the impact with your muscles, not your joints. Imagine being quiet in the landing. My ass and calves are still on fire from this workout! Waaahoooo!!! I love that feeling - don't you?
In workout 2 we are 90% high impact, so lots of jumping. When jumping you need to absorb the impact with your muscles, not your joints. Imagine being quiet in the landing. My ass and calves are still on fire from this workout! Waaahoooo!!! I love that feeling - don't you?
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A big old thank you
bonus material
From spin classes to mobility to recipes. Here are some things I think you would find useful!
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