First Full Workout with Video!

Whewwww! First workout with exercise videos posted! I beat my goal and had it up mid week instead of the weekend, so I hope you enjoy.

Make sure you download the Tabata Pro Timer app, it’s the best Tabata timer I have used, super easy and definitely worth the $2.99. Also, invest in a KB (kettlebell)! This single piece of workout equipment will be your best friend. Training with a KB delivers results, builds strength, and challenges your body.

This workout takes approximate 16 minutes. You WILL be out of breathe, and you should hurt the next day. I completed this workout yesterday and it was extremely tough. My heart rate hit a high of 186!

Have fun with it and let me know what you think! If the format should be a little different, let me know. I can embed the videos directly in the post, or leave them as they are with hyperlinks. Feedback is much appreciated, enjoy!

TABATA CIRCUIT
Tabata #1: 8 cycles (30 seconds work, 10 seconds rest)
Tabata #2: 8 cycles (30 seconds work, 10 seconds rest)
Tabata #1: 8 cycles (30 seconds work, 10 seconds rest)

KB Goblet Squat Overhead Press

How to perform KB Goblet Squat Overhead Press:

-Stand with legs shoulder width apart, or a little bit wider (I prefer a little wider for depth)
-Grab KB by the horns (handle)
-Hold KB towards chest, tuck elbows close to your sides
-Squat DEEP, booty almost touching the ground
-Power up through the hips while pressing KB overhead

Repeat!

~Jess

KB Alternating Swings

How to perform KB Alternating Swings:

-Stand with feet shoulder width apart, or a little wider
-Place the KB in front of you (I used 25lb)
-Grab the KB handle with one hand
-Keep the opposite hand close to your body (I keep mine close to my chest)
-Keep shoulders squared and aligned as much as possible
-Power through the hips swinging the KB to shoulder height
-Switch hands as the KB is suspended for a SPLIT second at shoulder height

Repeat!

Remember to use good form, pay attention to your body. If 25lbs is too heavy, definitely down size. Do not hurt yourself!

~Jess

KB Single Leg Squat Knee Tuck Combo

Soooo, I’ve been meaning to do this for pretty much a YEAR now.

I really suck at iMovie, video editing, video recording in general, YouTube, you name it. But I’m accepting the challenge to create an Exercise Video Library so you guys have something to reference when I post workouts, and so I don’t have to spend hours scouring YouTube for the right video.

Today is the first day of Spring Quarter so I probably should have been working on this during Spring Break, but whatever, it’s a start! I am vowing to watch less TV during my free time (keyword less, I’m not banning it completely!) so I can focus more on school work, fundraising, volunteer events, and creating a decent size Exercise Video Library for the workouts I write.

Here’s my first exercise video! Details can be found in the video description. I will hopefully be posting more this week so I can have a full workout posted by the weekend. Stay tuned for more, and in the mean time, invest in a 25lb kettlebell!

~Jess

At Home Workouts

I’ll admit, I haven’t been going to the gym for the past week. I’ve been dreading carrying around a duffle bag the size of me all day, fighting people for gym equipment, spending hours at the gym dodging people trying to talk to me, and taking the bus home just in time to make dinner sit my ass on the couch and veg. I’m all too familiar with that gym routine while prepping for Emerald Cup.

Just because I’ve been skipping the gym doesn’t mean I haven’t been working out though! I love working out at home!

Last Saturday I went for a 6 mile run, Monday I went for a 4 mile run, and yesterday I did 4 Zuzka videos at home as well as a ‘Wash Cloth Ab Workout’. You can find some of the coolest workout videos on the internet! If you have been following me for a while, you know that I idolize Zuzka Light. She has my idea of the perfect physique. Her website has new workout videos posted every week! Her newest training programs include her: Lifted Butt Series and 6-Pack Summer Abs. Yesterday I did 2 Butt videos and 2 Summer Abs videos and I am definitely feeling the burn! I found a really great YouTube Channel with a couple really cool Wash Cloth Ab Combo exercises, check ’em out! Super fun and EFFECTIVE! I was surprised at how tough these exercises were!

I would suggest taking 4 exercises, completing anywhere from 10-20 reps of each exercise for 3 rounds…. that will have your abs TORCHED! Sorry Bodybuilding.com, your Erin Stern Training Program just wasn’t cutting it. I will definitely be going to the gym again, I’m just taking a break on my mind, body, AND I’m taking advantage of this amazing weather!

Hope you guys try these workouts, have an awesome day!

~Jess

Intro to my YouTube Channel

Happy Thursday err’body!

Guess who has a YouTube channel? This bitch does. Check it out 🙂

I just posted my first intro video, I want to do at home workout vids, so if you have suggestions I would love to hear them. Forgive the voice inflections and raised eyebrows, I’ll work on those.

Have an awesome day guys, looking forward to suggestions and feedback!

~Jess

Motivational Monday!

Guess what folks?! I actually got my ass out of bed this morning and worked out! YESSSS! I broke my ‘no-working-out-on-Monday’ streak, finally! I seriously feel like a new person right now…..

This morning I did 3 Zuzka videos at home, felt awesome as usual. My abs and oblique’s are KILLING me from yesterdays ‘Bosu Side Plank Weighted Wraps’. Torched my abs yesterday, definitely needed to. I feel like my core has gotten pretty weak since I’ve been focusing on cardio and legs. Definitely miss that chiseled six-pack, time to bring it back!

For breakfast I made a delicious smoothie PACKED with vitamins and nutrients to fuel my morning:

1) Handful of shredded Kale
2) 1 whole Banana
3) 1 cup frozen mixed fruit (raspberry, blackberry, strawberry)
4) 3 tablespoons Chia Seeds
5) Splash of fat-free milk

Blend and enjoy!

Tomorrow morning I’m doing ZWOW #57 at home as well as a Resistance Band Circuit I conjured up. Pretty stoked to try it out! I found an awesome video on YouTube with some new resistance band exercises. I have incorporated combination exercises to focus on the whole body. I want to start using more resistance training for my upper body since it comes in pretty easily. No need to pack on more muscle, I’ve made my gains, now I need to maintain and shred.

On that note, I created my goals for this week! These need to happen:

1) Workout 6 days this week:
     – 45-60 minutes of cardio 4 times this week (Zuzka HIIT videos included)
     – 2 days of booty building
     – 3 days of core training (Zuzka HIIT videos included)
     – 2 days of resistance band training

2) Reduce sugar and carb intake:
     – No bread at lunch time, eat salad with lean protein
     – Holidays are over! No more sweet treats and candy

3) Posing practice!
     – 3 days of posing practice, 45 minutes each
     – Wearing heels around the house to break them in

4) REGISTER!
     – Registration opened last week, I have my application, now I need to send in the check

5) Create a macro meal plan for competition prep
     – Create a plan breakdown and start date 
     – Calculate daily macros
     – Create meal plan based on macros

There they are! Big goals for this week, but I need to take advantage of the extra time I have before work gets crazy again. Excited to start smashing out a training plan and gettin’ it DONE! The Holiday Season was amazing, but I’m ready for the New Year. Hope everyone has an awesome week! Stay tuned…..

~Jess ♥