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Jessies Daily Workouts 2018-10-18T18:32:44+00:00

HIIT / Abs

Muscle Group: HIIT / Abs

Tip: Last HIIT workout of August…last workout of August – LET’S DO THIS!! After a 5-10 minute steady state cardio warmup, head to the HIIT equipment of your choice and repeat the first two exercises 10-15 times, working toward getting your heart rate to 75-85% of your max during your work interval (Exercise 1). Once your HR has hit that max range, STOP, and let it come back down to 60-65% (Exercise 2). Then repeat! Once you’ve cooled down from HIIT, you can begin your ab workout – don’t forget to post your sweaty selfies with #JESSIESGIRLS!

Hanging Knee Raise 3 sets x 20 reps
Medicine Ball Switch Pass 3 sets x 20 reps (each side)
Lying Hip Raise (Smith Machine) 3 sets x 20 reps

Legs

4 sets x 12 Reps

Legs Workout

Muscle Group: Legs

Tip: Let’s kick ass this month, ladies! Thank you all for working so hard all summer long – I know it’s not easy to stay on track during busy summer months…but checking in on you on Instagram has made me so proud! Keep using the #JESSIESGIRLS hashtag – you’re kicking butt! Let’s kick off September strong with a leg workout!

Conventional Deadlift (sumo stance)
Hack Squat (narrow stance)
Reverse Abductor Machine (glutes)
Glute Blaster (on leg curl machine)

Rest Day

Rest Day

Muscle Group: Rest Day

Tip: I spend my rest days foam rolling and working on more static hip openers and glute stretches. Try to take a moment to write down your goals for the following week – even as simple as waking up 15 minutes early can make a HUGE difference in your days!

Shoulders/Chest

3 Sets x 15 Reps

Muscle Group: Shoulders/Chest

Tip: This entire workout is dedicated to my favorite shoulder and chest exercises. Bench, 45° press and Arnold presses have built the shoulders you see on me today so work hard, focus on form and engaging your muscle AND your mind during this workout.

Cardio Tip: Perform Steady State cardio today for 15 minutes pre-workout and 15 minutes post-workout keeping your heart rate (HR) at 70-75% of your Max HR the entire 15 minutes. You can do this on any cardio machine or outdoors. For example, a mellow jog on flat roads, an outdoor moderate hike, stepmill or any cardio machine. If you prefer to do your cardio as a separate session 5+ hours outside of your lifting session today, you may combine both 15-minute cardio sessions into one, 30-minute session.

To calculate your Max HR, subtract your age from 226 to get your Max HR. For example, mine is: 226-37 = 189. 189 is my Max HR and 70-75% of that is a HR of 132-142.

Back

3 Sets x 15 Reps

Muscle Group: Back

Tip: Just because we are in a higher rep phase, doesn’t mean you need to rush your sets. Slow and controlled will help you feel your back muscles working. Retract your scapula, and engage those lats before every rep. Close your eyes to really feel that mind-muscle connection.

Lat Pulldown (wide grip)
Bent Barbell Row (overhand)
Inverted Row (overhand)

Plyometrics

Muscle Group: Plyometrics

Tip: Grab your heart rate monitor and water bottle and let’s get our sweat on! Today’s plyometric circuit is going to be a good one. Remember to take a break when you need to, but also try and push yourself. Complete 2-3 rounds!

Biceps / Triceps / Calves

3 Sets x 15 Reps

Muscle Group: Biceps / Triceps / Calves

Tip: Form > weight, so if you need to drop down the weight to maintain proper form through the entire set, do it!

Cardio Tip: Perform Steady State cardio today for 15 minutes pre-workout and 15 minutes post-workout keeping your heart rate (HR) at 70-75% of your Max HR the entire 15 minutes. You can do this on any cardio machine or outdoors. For example, a mellow jog on flat roads, an outdoor moderate hike, stepmill or any cardio machine. If you prefer to do your cardio as a separate session 5+ hours outside of your lifting session today, you may combine both 15-minute cardio sessions into one, 30-minute session.

To calculate your Max HR, subtract your age from 226 to get your Max HR. For example, mine is: 226-37 = 189. 189 is my Max HR and 70-75% of that is a HR of 132-142.

Legs

3 Sets x 15 Reps

Muscle Group: Legs

Tip: Remember to have proper form for every rep to avoid injury. Start today’s workout with your glute activation using your Jessie’s Girls Glute Bands and remember to engage your glutes with every rep.

Conventional Deadlift (sumo stance)
Reverse Abductor Machine (glutes)
Glute Blaster (on leg curl machine)

HIIT / Abs

HIIT Abs Workout

Muscle Group: HIIT / Abs

Tip: After a 5-10 minute steady state cardio warmup, head to the HIIT equipment of your choice and repeat the first two exercises 10-15 times, working toward getting your heart rate to 75-85% of your max during your work interval (Exercise 1). Once your HR has hit that max range, STOP, and let it come back down to 60-65% (Exercise 2). Then repeat! Once you’ve cooled down from HIIT, you can begin your ab workout – don’t forget to post your sweaty selfies with #JESSIESGIRLS!

Work interval @ 75-85% MHR
Recovery interval @ 60-65% MHR
Lying Barbell Leg/Hip Raise 3 sets x 15 reps
Side Plank Pulse 3 sets x 15 reps per side
V-Ups 3 sets x 15 reps

Rest Day

Muscle Group: Rest Day

Tip: I spend my rest days foam rolling and working on more static hip openers and glute stretches. Try to take a moment to write down your goals for the following week – even as simple as waking up 15 minutes early can make a HUGE difference in your days!

Shoulders / Chest

4 sets x 8 Reps

Muscle Group: Shoulders / Chest

Tip: Ahhhh finally…lower reps! Time to increase the weight and and focus hard on your form. Time under tension is my #1 tip for muscle growth, so work on a full range of motion and timing your rest periods so you keep the blood pumping throughout the entire workout.

Cardio Tip: Perform Steady State cardio today for 15 minutes pre-workout and 15 minutes post-workout keeping your heart rate (HR) at 70-75% of your Max HR the entire 15 minutes. You can do this on any cardio machine or outdoors. For example, a mellow jog on flat roads, an outdoor moderate hike, stepmill or any cardio machine. If you prefer to do your cardio as a separate session 5+ hours outside of your lifting session today, you may combine both 15-minute cardio sessions into one, 30-minute session.

To calculate your Max HR, subtract your age from 226 to get your Max HR. For example, mine is: 226-37 = 189. 189 is my Max HR and 70-75% of that is a HR of 132-142.

Legs

4 sets x 8 Reps

Muscle Group: Legs

Tip: Start today’s workout with your glute activation using your Jessie’s Girls Glute Bands – side lying clamshells, lateral band walk and banded glute bridges (try them single-legged!) are my favorites!

Biceps / Triceps / Calves

4 sets x 8 Reps

Muscle Group: Biceps / Triceps / Calves

Tip: Remember to use full range of motion during your biceps curls and triceps exercises. Form > weight, so if you need to drop down the weight, that is okay! Practice awesome form, and lift with intensity – let’s do this ladies!

Tricep Pushdowns (rope attachment)
Calf Raise Machine (sitting)

HIIT / Abs

Muscle Group: HIIT / Abs

Tip: After a 5-10 minute steady state cardio warmup, head to the HIIT equipment of your choice and repeat the first two exercises 10-15 times, working toward getting your heart rate to 75-85% of your max during your work interval (Exercise 1). Once your HR has hit that max range, STOP, and let it come back down to 60-65% (Exercise 2). Then repeat! Once you’ve cooled down from HIIT, you can begin your ab workout – don’t forget to post your sweaty selfies with #JESSIESGIRLS!

Work interval @ 75-85% MHR
Recovery interval @ 60-65% MHR
Barbell Rollout 3 sets x 15 Reps
Stability ball pike 3 sets 15 reps
Cable Crunches 3 sets x 15 reps

Back

4 sets x 8 Reps

Muscle Group: Back

Tip: Remember to retract your scapula and engage your lats on every rep. If you’re not sure what that is supposed to feel like, imagine squeezing a tennis ball between your shoulder blades and then, while squeezing the tennis ball, move your shoulder blades down (like you’re trying to shove them in your back pockets). It’s hard – but practice makes perfect!

Cardio Tip: Perform Steady State cardio today for 15 minutes pre-workout and 15 minutes post-workout keeping your heart rate (HR) at 70-75% of your Max HR the entire 15 minutes. You can do this on any cardio machine or outdoors. For example, a mellow jog on flat roads, an outdoor moderate hike, stepmill or any cardio machine. If you prefer to do your cardio as a separate session 5+ hours outside of your lifting session today, you may combine both 15-minute cardio sessions into one, 30-minute session.

To calculate your Max HR, subtract your age from 226 to get your Max HR. For example, mine is: 226-37 = 189. 189 is my Max HR and 70-75% of that is a HR of 132-142.

Glutes

4 sets x 8 Reps

Muscle Group: Glutes

Tip: Remember to start your leg days with your Jessie’s Girls Glute Bands glute activation exercises. Try squeezing your glutes and pausing for 1-2 seconds during hip thrusts, kneeling squats and your kick backs!

Conventional Deadlift (sumo stance)
Hip Thrust (on leg extension machine)
Reverse Hyperextensions (on bench)
Reverse Abductor Machine (glutes)

Rest Day

Muscle Group: Rest Day

Tip: I spend my rest days foam rolling and working on more static hip openers and glute stretches (in between #MOMLIFE). Try to take a moment to write down your goals for the following week – even as simple as waking up 15 minutes early can make a HUGE difference in your days!

Shoulders / Chest

3 sets x 18 reps

Muscle Group: Shoulders / Chest

Tip: RIP to low reps and heavy weights. After a quick warm-up to check in on your shoulder joints and mobility, let’s get going on this high rep shoulder and chest day!

Cardio Tip: Perform Steady State cardio today for 15 minutes pre-workout and 15 minutes post-workout keeping your heart rate (HR) at 70-75% of your Max HR the entire 15 minutes. You can do this on any cardio machine or outdoors. For example, a mellow jog on flat roads, an outdoor moderate hike, stepmill or any cardio machine. If you prefer to do your cardio as a separate session 5+ hours outside of your lifting session today, you may combine both 15-minute cardio sessions into one, 30-minute session.

To calculate your Max HR, subtract your age from 226 to get your Max HR. For example, mine is: 226-37 = 189. 189 is my Max HR and 70-75% of that is a HR of 132-142.

Back

3 sets x 18 reps

Muscle Group: Back

Tip: High rep back days are great for pumping blood into those hard-to-target back muscles so take advantage of that and have a kick ass workout today! Remember your warmup sets (I do light lat pulldowns), and retract your scapula with each rep.

Machine Rows (overhand grip)
Seated Cable Row (V-grip)
Negative Pullups: 1 set x AMRAP

Plyometrics

Muscle Group: Plyometrics

Tip: Warm up for this plyometric workout with glute activation using your Jessie’s Girls Glute Bands. Complete 2-3 rounds!

Biceps / Triceps / Calves

3 sets x 18 reps

Muscle Group: Biceps / Triceps / Calves

Tip: Get ready for a serious arm pump! Focus on your form using a full range of motion – higher reps means lighter weight so make sure to check that ego at the gym front door – if you have to drop the weight down, don’t be afraid to do so!

Cardio Tip: Perform Steady State cardio today for 15 minutes pre-workout and 15 minutes post-workout keeping your heart rate (HR) at 70-75% of your Max HR the entire 15 minutes. You can do this on any cardio machine or outdoors. For example, a mellow jog on flat roads, an outdoor moderate hike, stepmill or any cardio machine. If you prefer to do your cardio as a separate session 5+ hours outside of your lifting session today, you may combine both 15-minute cardio sessions into one, 30-minute session.

To calculate your Max HR, subtract your age from 226 to get your Max HR. For example, mine is: 226-37 = 189. 189 is my Max HR and 70-75% of that is a HR of 132-142.

Tricep Pushdowns (rope attachment)
Calf Raise Machine (sitting)

HIIT / Abs

HIIT - Abs

Muscle Group: HIIT / Abs

Tip: After a 5-10 minute steady state cardio warmup, head to the HIIT equipment of your choice and repeat the first two exercises 10-15 times, working toward getting your heart rate to 75-85% of your max during your work interval (Exercise 1). Once your HR has hit that max range, STOP, and let it come back down to 60-65% (Exercise 2). Then repeat! Once you’ve cooled down from HIIT, you can begin your ab workout – don’t forget to post your sweaty selfies with #JESSIESGIRLS!

Work interval @ 75-85% MHR
Recovery interval @ 60-65% MHR
Double Slider Mountain Climber 3 sets x 20 reps
Roman Chair Leg Raise 3 sets x 20 reps
Stability ball pike 3 sets 15 reps

Legs

3 sets x 18 reps

Muscle Group: Legs

Tip: You kicked ass this week – let’s end STRONG with today’s leg workout! Start with glute activation using your Jessie’s Girls Glute Bands. Don’t forget to post your workout selfies with #JESSIESGIRLS so I can cheer you on!!

Rest Day

Muscle Group: Rest Day

Tip: REST DAY IS FINALLY HERE. Take today to really recovery from your high rep week – foam roll and work on more static hip openers and glute stretches.

Shoulders / Chest

5 sets x 5 reps

Shoulders Chest Workout

Muscle Group: Shoulders / Chest

Tip: 5x5s are back!! Don’t you love months with 5 weeks so we can sneak in another one of these?? You’re going to be mad at me by the time you get to decline pushups…do your best – that’s always enough!

Cardio Tip: Perform Steady State cardio today for 15 minutes pre-workout and 15 minutes post-workout keeping your heart rate (HR) at 70-75% of your Max HR the entire 15 minutes. You can do this on any cardio machine or outdoors. For example, a mellow jog on flat roads, an outdoor moderate hike, stepmill or any cardio machine. If you prefer to do your cardio as a separate session 5+ hours outside of your lifting session today, you may combine both 15-minute cardio sessions into one, 30-minute session.

To calculate your Max HR, subtract your age from 226 to get your Max HR. For example, mine is: 226-37 = 189. 189 is my Max HR and 70-75% of that is a HR of 132-142.

Back

5 sets x 5 reps

Muscle Group: Back

Tip: On back days I like to close my eyes and think about the muscle working. Maybe even try to remove all distractions – hat on, headphones in (something without fun lyrics you know). Get it done with 5 sets of 5 reps – you can push yourself this week!

Lat Pulldown (reverse grip)
Seated Cable Row (V-grip)
Machine Rows (overhand grip)
Lat Pulldown (single-arm)

Plyometrics

Muscle Group: Plyometrics

Tip: Warm up for this plyometric workout with your glute activation using your Jessie’s Girls Glute Bands and some dynamic stretching. This is an intense, leg burning plyo circuit, so let’s get ready - complete 2-3 rounds!

Biceps / Triceps / Calves

5 sets x 5 reps

Muscle Group: Biceps / Triceps / Calves

Tip: Bis and tris are so fun to train with low reps because you get such a different burn from always training them with higher reps. It’s time to test that strength of yours, girl, and pick up some heavier dumbbells to get those arms pumped!

Cardio Tip: Perform Steady State cardio today for 15 minutes pre-workout and 15 minutes post-workout keeping your heart rate (HR) at 70-75% of your Max HR the entire 15 minutes. You can do this on any cardio machine or outdoors. For example, a mellow jog on flat roads, an outdoor moderate hike, stepmill or any cardio machine. If you prefer to do your cardio as a separate session 5+ hours outside of your lifting session today, you may combine both 15-minute cardio sessions into one, 30-minute session.

To calculate your Max HR, subtract your age from 226 to get your Max HR. For example, mine is: 226-37 = 189. 189 is my Max HR and 70-75% of that is a HR of 132-142.

HIIT / Abs

HIIT Workout

Muscle Group: HIIT / Abs

Tip: After a 5-10 minute steady state cardio warmup, head to the HIIT equipment of your choice and repeat the first two exercises 10-15 times, working toward getting your heart rate to 75-85% of your max during your work interval (Exercise 1). Once your HR has hit that max range, STOP, and let it come back down to 60-65% (Exercise 2). Then repeat! Once you’ve cooled down from HIIT, you can begin your ab workout – don’t forget to post your sweaty selfies with #JESSIESGIRLS!

Work interval @ 75-85% MHR
Recovery interval @ 60-65% MHR
Side Plank Pulse 3 sets x 15 Reps (each side)
Cable Crunches 3 sets x 20 reps
Russian Twist 3 sets x 20 reps

Legs

5 sets x 5 reps

Muscle Group: Legs

Tip: Last leg day of September…you know what that means – push yourself hard in today’s workout – it’s an INSANE one! 😉

Conventional Deadlift (sumo stance)
Smith Machine Squats (sumo stance)

Rest Day

Muscle Group: Rest Day

Tip: I spend my rest days foam rolling and working on more static hip openers and glute stretches. Try to take a moment to write down your goals for the following week – even as simple as waking up 15 minutes early can make a HUGE difference in your days!