Jessie Fitness - Workout Programs For Women
Muscles and Macros Summer Challenge
eBook Nutrition Guide

Monday – June 4th

Shoulders / Chest

3 Sets x 15 Reps

Shoulders and Chest Workout

Muscle Group: Shoulders / Chest

Tip: We are working our chest and shoulders today! Always make sure to warm up those shoulders, and get that blood moving before starting these exercises! Lots of reps today with 3 x 15, so make sure to focus on your form, and go slow and controlled.

Tuesday – June 5th

Legs

3 Sets x 15 Reps

Legs Workout
Muscle Group: Legs Tip: Start off using your Jessie’s Girls Glute Bands to activate your glutes. I recommend banded lateral walks, banded clamshells, and seated banded hip abductions. Don’t forget to keep your glutes engaged with every lift, and to reset on your deadlift after every rep to ensure you have proper form with every pull!

Wednesday – June 6th

Biceps / Triceps / Calves

3 Sets x 15 Reps

Biceps - Triceps & Cavles Workout

Muscle Group: Biceps – Triceps & Cavles Workout

Tip: Remember to focus on form over weight. Try and take the momentum out of your curls by putting your butt against a wall, kneeling, or sitting on a weight bench. Focusing hard on the muscle you are working gives you that mind-muscle connection you want to grow and change.

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.

Thursday – June 7th

Plyometrics

Plyometrics Workout

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!

Friday – June 8th

Back

3 Sets x 15 Reps

Back Workout

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.

Saturday – June 9th

HIIT / Abs

HIIT Abs Workout

Muscle Group: HIIT / Abs

Tip: Time to turn up the heat and get that heart rate pumping! Remember to write down how long it takes your heart rate to hit 80-85% of your max, and how long it takes for it to return to 60-65%! Let’s get started!

  • Bike warmup 5 minutes

     

  • 30-40 sec (80-100RPM) / 10 sec recovery x 15 rounds / recover 3 minutes

     

  • 30-60 sec recovery (60-65% MHR)

     

  • Russian Twist 3 sets x 20 reps

    See Exercise Demo

  • Cable Crunches 3 sets x 20 reps

    See Exercise Demo

  • Oblique Cross Crunch 3 sets x 20 reps

    See Exercise Demo

Sunday – June 10th

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 (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!

Monday – June 11th

Shoulders / Chest

4 Sets x 8 Reps

Shoulders Chest Workout

Muscle Group: Shoulders / Chest

Tip: With lower reps this week, you’ll be able 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.

Tuesday – June 12th

Legs

4 Sets x 8 Reps

Legs Workout

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.

Wednesday – June 13th

Biceps / Triceps / Calves

4 Sets x 8 Reps

Biceps Triceps Calves Workout

Muscle Group: Bicpes / 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!

Thursday – June 14th

HIIT / Abs

Muscle Group: HIIT / Abs

Tip: Halfway through the Summer Challenge, ladies! In today’s workout you will repeat Exercises 2 and 3 fifteen times, working toward getting your heart rate to 80-85% of your max during Exercise 2, and back down to 60-65% during Exercise 3.

Now is the time to push, and HIIT it hard today!

  • Bike warmup 5 minutes

     

  • 30-40 sec @ 80-100 RPM

     

  • Slow pedal recovery (60-65% MHR)

     

  • Side Plank Pulse 3 sets x 20 reps (each side)

    See Exercise Demo

  • Oblique Cross Crunch 3 sets x 20 reps

    See Exercise Demo

  • Lying Heel Reach 3 sets x 20 reps (each side)

    See Exercise Demo

Friday – June 15th

Back

4 Sets x 8 Reps

Muscle Group: Back

Tip: Try performing band pull-aparts to warm up your back muscles before today’s workout. Lower reps means you can go heavier, so get after it and remember to retract your scapula, and engage your lats on every rep.

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.

Saturday – June 16th

Glutes

4 Sets x 8 Reps

Glutes Workout
Muscle Group: Glutes Tip: Hit those glutes hard today with heavier weight where you can - focus on that form and how you are engaging your glutes. Remember to start your leg days with your glute activation exercises. Once you get to the Glute Blasters, your buns will be on fire, so remember to push through your heels, and keep your form in check. Get your own Jessie’s Girls Booty Bands.

Sunday – June 17th

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 (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!

Monday – June 18th

Shoulders / Chest

3 Sets x 18 Reps

Shoulders Chest Workout

Muscle Group: Shoulders / Chest

Tip: 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.

Tuesday – June 19th

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 to engage those working muscles, and retract your scapula with each rep.

Wednesday – June 20th

Plyometrics

Plyometrics Workout

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!

Thursday – June 21st

Biceps / Triceps / Calves

3 Sets x 18 Reps

Biceps Triceps Cavles Workout

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!

Friday – June 22nd

HIIT / Abs

HIIT / Abs

Muscle Group: HIIT / Abs

Tip: Let’s get our sweat on with this awesome HIIT and abs workout! In today’s workout you will repeat Exercises 2 and 3 fifteen times, working toward getting your heart rate to 80-85% of your max during Exercise 2, and back down to 60-65% during Exercise 3.

Now is the time to push, and HIIT it hard today!

  • Warmup On Bike for 5-10 minutes

     

  • 30 sec hard (RPM at least 100) / 10 sec recovery x 15 rounds / recover 3 minutes

     

  • Barbell Rollout 3 sets x 20 Reps

    See Exercise Demo

  • Static Plank (optional-weighted) 3 sets x 60-90 sec.

    See Exercise Demo

  • Cable Crunches 3 sets x 20 reps

    See Exercise Demo

Saturday – June 23rd

Legs

3 Sets x 18 Reps

Legs Workout

Muscle Group: Legs

Tip: Only one more week in the Summer Challenge, ladies, so let’s make it an awesome one! Start off your leg day with your glute activation. Today we are starting off with Conventional deadlifts so make sure you are doing a few warm up sets with lighter weights to check your form and warm up your hips. Engage your glutes with every rep, and let’s crush this workout!

Sunday – June 24th

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 (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!

Monday – June 25th

Shoulders / Chest

5 Sets x 5 Reps

Shoulder Chest Workout

Muscle Group: Shoulders / Chest

Tip: Today’s workout is a good mix of bilateral and single-arm movements. Keep great form on your 45° Barbell Press, it’s easy to rush through those and not target your front and lateral delts. Your first two exercises are big, compound movements with lower reps so test your strength here and let’s hit some PRs!

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.

Tuesday – June 26th

Back

5 Sets x 5 Reps

Back Workout

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!

Wednesday – June 27th

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!

Thursday – June 28th

Biceps / Triceps / Calves

5 Sets x 5 Reps

Biceps Triceps Calves Workout

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 and 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.

Friday – June 29th

HIIT / Abs

HIIT / Abs Workout

Muscle Group: HIIT / Abs

Tip: Last HIIT workout of the Summer Challenge – LET’S DO THIS!!

In today’s workout you will repeat Exercises 2 and 3 fifteen times, working toward getting your heart rate to 80-85% of your max during Exercise 2, and back down to 60-65% during Exercise 3.

Saturday – June 30th

Legs

5 Sets x 5 Reps

Legs Workout

Muscle Group: Legs

Tip: Time to finish strong. Did you expect anything less from me than a badass leg workout on the last day of the Challenge?! I’m so proud of you girls – it’s been awesome to watch you all ROCK JUNE! Have a great last workout – exciting things to come!

WHAT’S INCLUDED

Daily Workouts

Access To Daily Workouts

You’ll receive a new detailed workout every day of the 4-week challenge – this 4-week workout plan will ONLY be available during the challenge so you don’t want to miss out! Get ready to do some of the best workouts of your life!

Cardio

CARDIO

Cardio will be built into the daily workouts, so there’s no need to figure it out on your own. Remember, the goal is to kill fat and build muscle!

Free Nutrition Guide

When you sign up, you’ll receive access to my 23-page detailed Nutrition Guide packed with macro-friendly recipes, how to calculate your calories, reverse dieting tips and so much MORE!

Emails From Jessie

I’m your #1 fan, so you’ll hear from me all challenge long! Get my weekly email newsletter where I’ll announce weekly IG prize winners and give you the motivation to keep going strong!

Discounts

Everyone who enters and participates in the challenge will receive coupon codes at end of the challenge to JessieFitness.com. More details on that later!

Transformations

You’ll take progress pictures to document your 4-week journey. Browse the challenge hashtag on Instagram and post your pics with the hashtag #mmsummerchallenge so the community can see your awesome progress!

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*Results may vary and are not guaranteed. Whether genetic or environmental, food intake, rates of metabolism, and levels of exercise and physical exertion vary from person to person. This means weight loss results will also vary from person to person. No individual result should be seen as typical, and no results are claimed to be permanent. The information, including but not limited to, text, graphics, images and other materials are not intended in any way as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen.