Daily Workouts 2018-08-16T20:43:39+00:00

Monday – July 30th

Shoulders / Chest

3 Sets x 15 Reps

Shoulders & Chest

Muscle Group: Shoulders / Chest

Tip: Focus hard on form today, get after it with your first two big exercises – THINK about your chest and shoulder muscles working through these. This entire workout is an awesome opportunity to work on that mind-muscle connection – you can really go slow on all of them and focus on the muscle you want to work.

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 – July 31st

Legs

3 Sets x 15 Reps

Legs & Glutes

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 rush through your step ups, keep your working leg close to the bench when you step down so that you don’t get to use as much momentum in your step up – just use those glutes!

Wednesday – August 1st

Biceps / Triceps / Calves

3 Sets x 15 Reps

Muscle Group: Biceps / Triceps / Calves

Tip: Form over weight. If your bench dips aren’t challenging enough, add a weight plate to your lap! In every single one of today’s exercises try to squeeze and hold the contractions for a second – pump up those arms!

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.

Reverse Grip Tricep Pushdown (single-arm)
2-arm Cable Curl (hammer grip)
Elevated Calf Raises (toes out)

Thursday – August 2nd

Plyometrics

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!

Friday – August 3rd

Back

3 Sets x 15 Reps

Muscle Group: Back

Tip: Close your eyes to really feel that mind-muscle connection. It will come into play a lot during high rep weeks – your weight will be a bit lower so take the opportunity to work on that connection!

Lat Pulldown (single-arm)
Seated Cable Row (single-arm)

Saturday – August 4th

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!

Lying Barbell Leg/Hip Raise 3 sets x 15 reps
Side Plank Pulse 3 sets x 15 reps
V-Ups 3 sets x 15 reps

Sunday – August 5th

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!

Monday – August 6th

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.

Tuesday – August 7th

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!

Wednesday – August 8th

Bicpes / Triceps / Calves

4 Sets x 8 Reps

Muscle Group: Bicpes / Triceps / Calves

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

Thursday – August 9th

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!

Barbell Rollout 3 sets x 15 Reps
Stability ball pike 3 sets 15 reps
Cable Crunches 3 sets x 15 reps

Friday – August 10th

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.

Inverted Row (overhand)
Lat Pulldown (parallel grip)
Landmine Rows (rope attachment)
Seated Cable Row (V-grip)

Saturday – August 11th

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)
Glute kick backs (on leg curl machine)

Sunday – August 12th

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 – August 13th

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.

Tuesday – August 14th

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)

Wednesday – August 15th

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!

Thursday – August 16th

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!

Friday – August 17th

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!

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

Saturday – August 18th

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!!

Sunday – August 19th

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.

Monday – August 20th

Shoulders / Chest

5 sets x 5 reps

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.

Tuesday – August 21st

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 – August 22nd

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 – August 23rd

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.

Friday – August 24th

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!

Side Plank Pulse 3 sets x 15 Reps (each side)
Cable Crunches 3 sets x 20 reps
Russian Twist 3 sets x 20 reps

Saturday – August 25th

Legs

5 sets x 5 reps

Muscle Group: Legs

Tip: Last leg day of August…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)

Sunday – August 26th

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!

Monday – August 27th

Shoulders / Chest

4 sets x 12 reps

Muscle Group: Shoulders / Chest

Tip: 5 of our 7 exercises today are compound movements – don’t be afraid to push yourself weight-wise. Check your workout journal from last week and choose weights that are just a bit lighter than your 5x5s (remember, 4x12s are almost double the overal reps than 5x5s so you’ll need to conserve some strength).

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.

Chest Press (close grip for triceps)

Tuesday – August 28th

Back

4 sets x 12 reps

Muscle Group: Back

Tip: I’ll be praying for you when you get to your last exercise today – rows with a pushup at the end?! Yes, I’m crazy…crazy awesome!! Don’t give up – changes happen when you’re outside of your comfort zone!

Pullups (parallel grip)
Lat Pulldown (reverse grip)
Seated Cable Row (rope attachment)
Inverted Row (overhand)

Wednesday – August 29th

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 – August 30th

Biceps / Triceps / Calves

4 sets x 12 reps

Muscle Group: Biceps / Triceps / Calves

Tip: Last full weight workout of the month – you’ve got this! Now go 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.

2-arm Cable Curl (hammer grip)
Elevated Calf Raises (toes out)

Friday – August 31st

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