A Fitness Blog to help you meet any goal you have set for yourself. Individual specific training, great tips and advice, workouts, and motivation to get you moving!
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Tuesday, April 17, 2012
NEW CLIENTS COME OUT COME OUT WHEREVER YOU ARE!!!
WELCOME TO SUMMER!!!!!!!!!! TAKING ON NEW CLIENTS WHO WANT TO LOSE THAT EXTRA WEIGHT OR JUST START A HEALTHIER LIFTSYLE. IM AVAILABLE EVENINGS DURING THE WEEK AND ANYTIME ON WEEKENDS!!!!!!!!! FIRST SESSION WITH ME IS ALWAYS FREE...DIET COUNSELING AND AWESOME WORKOUTS DESIGNED AROUND YOU WILL GET YOU GOING!
Thursday, February 9, 2012
12 WEEK PROGRAM: FIRST MONTH
Good morning everyone!!!
I have set up a 12 week program to get you back in shape and fast! Follow this 12 week program and see the results. The first month is focused on cardio and endurance and circuit type workouts. Do the first 3-4 sets 18-25 reps and 30 sec rest in between. Print out this sheet and track your workouts! Any questions let me know pics to come
Tuesday, January 31, 2012
Wednesday, January 18, 2012
Monday, January 16, 2012
BOOT CAMP SUNDAY!
THIS SUNDAY BOOTCAMP OUTSIDE! TIME TO GET IT DONE AND GET IT DONE RIGHT. 45 MINUTES OF HEART PUMPING CARDIO AND STRENGTH. EMAIL ME FOR DETAILS JENKFITLIFE@YAHOO.COM $10 A WARRIOR! COME HAVE THE BEST WORKOUT OF YOUR LIFE!
Thursday, December 22, 2011
12/21 Workout
Woooooo yesterdays workout has me feeling it today! Feels good though no pain no gain! Try this out
-Reverse Lunge with a Press 3 sets 12-10-12 reps 30lbs
-Lat Pull down (machine didnt have a cable at the gym) 3 sets 15-12-15 75lbs
-Incline DB press 3 sets 10-10-10 15 lbs
-Decline Bicep Curls 3 sets 10-8-8 15 lbs
-Close Grip Bench 3 sets 8-10-8 45 lbs
-Preacher Curls (machine) 3 sets 12-12-12 35lbs
-Reverse Curls (barbell) 3 sets 10-12-10 30 lbs
-Overhead Tricep (barbell) 3 sets 12-12-12 30lbs
*Weighted ball crunch 35lbs
*Leg raises with weight 35 lbs
*Torso Twist machine 30 lbs
Ran 10 suicides in the gymnasium, get it done! Feel good for the new year
-Reverse Lunge with a Press 3 sets 12-10-12 reps 30lbs
-Lat Pull down (machine didnt have a cable at the gym) 3 sets 15-12-15 75lbs
-Incline DB press 3 sets 10-10-10 15 lbs
-Decline Bicep Curls 3 sets 10-8-8 15 lbs
-Close Grip Bench 3 sets 8-10-8 45 lbs
-Preacher Curls (machine) 3 sets 12-12-12 35lbs
-Reverse Curls (barbell) 3 sets 10-12-10 30 lbs
-Overhead Tricep (barbell) 3 sets 12-12-12 30lbs
*Weighted ball crunch 35lbs
*Leg raises with weight 35 lbs
*Torso Twist machine 30 lbs
Ran 10 suicides in the gymnasium, get it done! Feel good for the new year
Tuesday, December 20, 2011
Dec. 19th workout
Whats up everybody! So I admit as a trainer I have been slacking myself with workouts. Holidays, relationships, family, life...etc...No excuse...If I can get back in the gym and into shape so can you. After yesterdays workout Im pumped and ready to move forward! Try this out:
Bench Press--> 1 set- 70lbs- 12reps / 2-set 70lbs 10 reps / 3 set-60lbs 12 reps
Bent Over row with bar --> 3 sets 60 lbs 15 reps
Deadlift --> 3 sets 60lbs 12 reps
Skull Crusher with bar on bench with ab isolation --> 3 sets 40 lbs 15 reps
Cross over bicep curl --> 20lb dumbells 3 sets 8 reps
Walking Lunges--> 3 sets 20 steps
Shrugs --> 45lbs dumbells 8 reps 3 sets
Slow weighted crunch on ball 3 sets 15 reps 15 lb weight
Bosu wobbles 3 sets 10 reps
Run 15-20 min high speed on treadmill
Do work !!!!
Bench Press--> 1 set- 70lbs- 12reps / 2-set 70lbs 10 reps / 3 set-60lbs 12 reps
Bent Over row with bar --> 3 sets 60 lbs 15 reps
Deadlift --> 3 sets 60lbs 12 reps
Skull Crusher with bar on bench with ab isolation --> 3 sets 40 lbs 15 reps
Cross over bicep curl --> 20lb dumbells 3 sets 8 reps
Walking Lunges--> 3 sets 20 steps
Shrugs --> 45lbs dumbells 8 reps 3 sets
Slow weighted crunch on ball 3 sets 15 reps 15 lb weight
Bosu wobbles 3 sets 10 reps
Run 15-20 min high speed on treadmill
Do work !!!!
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