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

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 !!!!

COR SYSTEMS WORKOUT BENCH

HEYYYY EVERYONE! CHECK OUT THIS AMAZING PIECE OF WORKOUT EQUIPMENT. THIS ISNT SPAM MY ACCOUNT DIDNT GET HACKED THIS IS A PRODUCT DO WORK FITNESS STANDS BEHIND 110%. THIS BENCH WILL ALLOW YOU TO WORK YOUR CORE AND STABILITY WHILE VIRTUALLY DOING ANY WORKOUT. CHECK IT OUT TELL ME WHAT YOU THINK. IF YOUR THINKING OF ORDERING ONE LET ME KNOW ILL SEE WHAT I CAN DO! THANKS GUYS! KEEP WORKING HARD AND AS ALWAYS IF YOU NEED ANYTHING SIMPLY ASK, ADVICE IS ALWAYS FREE!


WWW.CORSYSTEMSONLINE.COM

MY ROCKSTAR CLIENT LORI!

Lori is a mother of three and a very hard working, determined, strong, woman. She has been through alot and decided to change her body and way of thinking about fitness and health. She now runs 5k's weekly and kicks butt in the gym 3-4 times a week! This lady takes anything I throw at her and does it to perfection even without me yelling at her to do so. So proud of her and her continued success. Lets give it up for my rockstar client!!!!

**KILLER FAT SHREDDING 45 MIN WORKOUT**

Heyyyy, I tried a new workout yesterday designed for the actors in the movie 300. Its designed to get you cut and very fast. Try this routine and see how it feels, if its too easy there are adjustments you can make. I love it!

Body-Weight Rows - 15 reps

Body-Weight Squats - 25 reps

Pushups - 15 reps

Jumping Jacks - 50 reps

Mountain Climbers - 20 reps

Close-Grip Pushups - 10 reps

Body-Weight Rows - 15 reps

*DB standing chest press/military press

*Bent over weighted Row
*Tricep Cross over
*Tricep OverHead
*Hammer up, bicep down curls

Body-Weight Rows - 15 reps

Body-Weight Squats - 25 reps

Pushups - 15 reps

Jumping Jacks - 50 reps

Mountain Climbers - 20 reps

Close-Grip Pushups - 10 reps

Body-Weight Rows - 15 reps

*Weighted crunch

* Weighted flutter
*Crawling Crunch

****15-30 min cardio!

The only way to get results is to stop complaining and DO WORK!

Whats really in your food?

Hey Everyone, check out this article about how many ingredients are in the foods your eating. Its insane, hope everyone is staying on track working hard. Let me know what you have questions on, need tips about, or some motivation. I am free Tues, Thur, Fri, Sat, and Sun to train. Lets set up that first free apointment today and get you going!

http://eatthis.menshealth.com/content/secret-ingredients-your-food?article=2&page=1

SORRRYYYY

Sorry my posts have been lacking in the last few days, I promise next week I will get back on track! Anything in particular you would like to hear about or tips on email me @ jenkfitlife@yahoo.com


Thank you for your patience!!!

-Jen