WORKOUT OF THE WEEK: Chest/Shoulders/Triceps

Here we go People! Please follow IN order!

• 8 min warm up on stair master! Get that heart rate going! You should be at a pace where it's difficult to be a "chatty cathy" (as I say) for more then 15-20 seconds!
• Get off and grab a set of Dumbbells to perform GIANT sets with (GIANT= 20-25 reps), so a lighter weight (I usually grab a set of 10lb DBs)

*You will be doing a STRENGTH workout followed by a GIANT set (for most, unless stated differently!)*
Set #1

• Incline Bench Press: set #1= 12 reps, set #2= 10 reps, set #3= 8 reps, set #4= 6 reps
• DB Military Presses: 4 sets of 20 (perform one set of incline bench, then miltary press)
• 1 set of 10 burpees

Set #2

• DB Alternating Single Arm Bench Press: set #1= 12 reps, set #2= 10 reps, set #3= 8 reps, set #4= 6 reps
• DB Upright Rows: 4 sets of 20
• 1 set of 1 min of Mountain Climbers

Set #3

• Old Fashion Push Ups: set #1= 12 reps, set #2= 10 reps, set #3= 8 reps, set #4= 6 reps
• DB Shoulder Presses: 4 sets of 20
• 1 set of 10 burpees

Set #4

• Delt Flys (like pec flys but turn around:)): set #1= 12 reps, set #2= 10 reps, set #3= 8 reps, set #4= 6 reps
• DB Front Lateral Raises (maybe grab 5 or 2.5lb plates): 4 sets of 20
• 20 FULL sit ups

Set #5

• Overhead Press Machine: set #1= 12 reps, set #2= 10 reps, set #3= 8 reps, set #4= 6 reps
• DB Side Lateral Raises (maybe grab 5 or 2.5lb plates): 4 sets of 20
• 1 set of 20 side bends per side (basically plank on your side, bop up and down!)

Set #6

• DB Shoulder Press: set #1= 12 reps, set #2= 10 reps, set #3= 8 reps, set #4= 6 reps
• Straight Bar Front Raises: 4 sets of 20
• 1 min of plank plus knee raise (knees out, think at your obgyn!) :)

Set #7

• DB Kickbacks: 4 sets of 12
• DB Reverse grip pull downs on the cables: 4 sets of 8
• Diamond Push Ups: 4 sets of 10

Cardio (45 mins)

• 10 mins on stair monster, HIGH intensity (think ONLY 10 mins)
• 20 min incline walk on treadmill (incline between 10-15, speed between 2.0-3.5) DO NOT USE YOUR HANDS!!
• 15 mins on Eliptical! (DO not BOP on there! Grrr!!!! It should be an intense steady speed where your thighs are feeling it! Have fun and every other mind drop into a squat and do it!)

ENJOY!!!!

~Jess~

WORKOUT OF THE WEEK: Legs/Core

HERE YOU GO! PLEASE DO THESE WORKOUTS I PUT A LOT OF TIME/ENERGY/THOUGHT AND DO NOT WANT THEM GOING FOR NOTHING!!!!

LEGS Baby!!!
The point here is starting HEAVY and going LIGHT- switching it up on you guys! ONLY drop your weight by about 5-10%! These are ALL supersets MEANING do one set of one lift then the other lift! Also, some are the same weight, constantly changing!!!!

Set #1

• Leg Press: set 1- 10 reps, set 2- 12 reps, set 3- 15 reps, set 4- 18 reps
• Step Ups (body weight only): do a set in between each leg press, so 4 sets of 30 (15 per leg)

Set #2

• Leg Extension: set 1- 10 reps, set 2- 12 reps, set 3- 15 reps, set 4- 18 reps
• Leg Curl: set 1- 10 reps, set 2- 12 reps, set 3- 15 reps, set 4- 18 reps

Set #3

• Bent over Leg Kickbacks (one leg bent on bench, other leg attached with cable kicking straight back for the glutes!): set 1- 20 reps per glute , set 2- 20 reps per glute , set 3- 20 reps per glute , set 4- 20 reps per glute
• Stiff Leg Dead Lifts: set 1- 15 reps, set 2- 15 reps, set 3- 15 reps, set 4- 15 reps

Set #4

• Calf Raises: set 1- 15 reps, set 2- 15 reps, set 3- 15 reps, set 4- 15 reps
• Body Squats: 4 sets of 30

Cardio & Core: 45 mins
Stair Master DO IT!!!! Adjust the levels to YOUR capability! Program: Manual

• 2 mins @ level 6
• 1 min @ level 10
• (get off) 20 Supermans
• 2 mins @ level 6
• 1 min @ level 10
• (get off) 20 side-bends per side
• 2 mins @ level 5
• 1 min @ level 12
• (get off) 20 forearm to standing planks (repeat for 20 times)
• 2 mins @ level 5
• 1 min @ level 12
• (get off) 20 knee raises on roman chair
• 2 mins @ level 6
• 1 min @ level 16
• (get off) 20 leg raises on roman chair

REPEAT 3 times!!!!!

~Jessica~

Morning Playground!

KRAVERS!!

I am bringing my heart rate down RIGHT NOW as I type this! lol! So...dogs and I hit it this morning to try to not MELT- wrong! But OHHHHH how awesome it feels to sweat out some water weight and have it pour down your eyes, your clevage, nose, legs...meeeooooowww! Alright so here is the playground workout!!!!

PLAYGROUND WORKOUT: 60 mins

• Jog to your nearest playground (think elementary school, middle school) 10 mins
• Find some stairs: 2 sets of 20 step ups per leg, 2 sets of 40 calf raises, 2 sets of 50 body squats
• 10 jump squats
• Find a swing and put your feet IN the swing, then arms in a standing plank: 2 sets of 12 leg pull ins (for the core, kinda like a Home Made TRX band!!), 2 sets of 20 body rows holding on to the chain of the swing, 2 sets of 15 incline push ups on a bench
• LUNGE across the whole parking lot, about 40-60 lunges
• Jog to your nearest large flight of stairs/high school stairs? 10 mins
• Stairs: 2 sets of step ups (alternating each leg) for 1 min, 2 sets of calf raises for 40 seconds, 2 sets of 15 incline push ups
• hit it- 2 flights of stairs
• Stairs: 2 sets of 20 tricep dips, 2 sets of step ups (alternating each leg) for 1 min, go up and down EVERY other step in a lunge for 2 sets
• hit it- 2 flights of stairs
• Jog it home! 15 mins

USE the play ground make it FUN like when you were a kid! Monkey Bars? Hello that is WORK people! YOU can be creative and NOT lazy! And bring your dog! I do! While I'm doing my playground workout, they're peeing, pooping, sniffing, barking, being dogs!!

ENJOY! Remember: Make it a great day!
~Jessica~

Don't Give Me Lipservice!

KRAVERS!

 

A VERY neat person informed me of this last week and I have realized HOW much I have used it: in my personal life, with my clients on probation, and now with my KRAVERS! Don't talk about it, SHOW me! Lip Service is when all you do is talk the talk but not walk the walk! You want results, GO FOR THEM! You say you want to change your body, BUT do the same old gym routine, well how do you expect your BODY to change if your ROUTINE doesn't change? That's insanity: doing the same thing over and over and expecting different results! KRAVE is different every week, for a reason!!!!!!!!!!! Through all the KRAVE emails and blog, you have ALL the resources you could POSSIBLY need to be fit and healthy! I love when people email me their goals and what they have NOW accomplished! How awesome is that to hear? There is NO price to be put on Happiness, Confidence, Self Esteem...NONE!

 

Alright, so last night Terri and I were jogging at jog club and I told her on our 5th lap "Man I can't wait to go home and make my chocolate soy protein shake" and she squeezed her nose well her whole face and goes "Eww is that good" and I was like OMG Terri! So I wanted to share with you all!!! I buy the "8th contenient" I think it's called? But it's soy milk LIGHT- chocolate and light vanilla! I use them for my protein shakes to make the protein taste better and NO guilt! PLEASE if you have not tried soy milk, I bet $20 you'll love it better then regular! Smooth, creamy, ugh delicious (I have some in my protein shaker right now in my mini fridge just WAITING for protein to join it!)! BUT Make SURE you get the LIGHT version, no need for the added sugars! It's great! PLEASE read below on the benefits!!!!! 

Article on SOY milk!http://www.soya.be/benefits-soy-milk.php

 

Chocolate PB Soy Shake

• 1 scoop of chocolate protein powder
• 6-8 ice cubs
• 1 cup of light chocolate soy milk
• 2 tbsp of natural peanut butter
• 2 tbsp of GROUND flaxseed
• top it off with a dash or two of water
• BLEND and ENJOY!!!!

Ways to Reward Yourself for Meeting Your Goals!

1. a pedicure
2. a manicure
3. a movie night
4. figure out a healthy version of your favorite sweet!
5. a full body massage
6. a facial
7. a NEW workout outfit!
8. New workout shoes
9. A trip to Lululemon! (Favorite) @ MOA and St. Louis Park Westend Shoppes!
10. Adopt a Puppy and work on your jogging TOGETHER!!!!!!!!!!!!!!!!!!!!!
    
    ~Jessica~

Multivitamins and INSANITY workout!

MULTIVITAMINSSo...if you're like me and Terri, we originally bought the Synergy from Corey with Max Muscle, which has all the veggies/fruit you need for the day in a mixture, and YUP it tastes like Pooo!!!! And paid $45 and hadn't used it, just sits in your fridge! Yup that was us! However, I fixed this too!!!!! Here you go:

• 1 serving of LIGHT VB Blackberry/Raspberry
• 6 ice cubes
• 1 scoop of the Synergy
• shake 'er up and put in fridge at night, have first thing in the morning WITH your breakfast, seriously TASTES great! The NATURAL sugar provides a nice sweet taste and you're getting LOADS of antioxidants!

LEARN SOMETHING NEW EVERY DAY! CHANGE IT UP!

************************************************************************************************************************************
INSANITY (Thanks Kevin!!)
I have to share another AWESOME workout I completed this morning! You will all meet Kevin next week, and he blessed me with the 600 reps in 60 mins and I THINK I threw him for a loop when I completed it in 35! Can I get a woop! woop! hehe! So here, I revised it and added a few other things (Of course I had to Jessica'fied it!):

This TOOK me 70 mins! And I was a hot, sweaty cleavage MESS and it ROCKED!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Set #1

• 12 reps of stiff legged deadlifts
• 15 reps of squats (below 90 degrees, try to get as loooow as possible like when I do my booty bounce people, use those glutes/quads)
• 12 reps of stiff legged deadlifts
• 15 reps of squats (below 90 degrees, try to get as loooow as possible like when I do my booty bounce people, use those glutes/quads)
• 12 reps of stiff legged deadlifts
• 15 reps of squats (below 90 degrees, try to get as loooow as possible like when I do my booty bounce people, use those glutes/quads)
• 12 reps of stiff legged deadlifts
• 15 reps of squats (below 90 degrees, try to get as loooow as possible like when I do my booty bounce people, use those glutes/quads)
• 12 reps of stiff legged deadlifts

Set #2

• 15 reps of squats (below 90 degrees, try to get as loooow as possible like when I do my booty bounce people, use those glutes/quads)
• 20 glute kick backs PER leg (put cable all the way down, bend over on bench, and push using those glutes)
• 12 calf raises (hold each one for 3 seconds- calfs respond BEST to static holds!)
• 20 glute kick backs PER leg (put cable all the way down, bend over on bench, and push using those glutes)
• 12 calf raises (hold each one for 3 seconds- calfs respond BEST to static holds!)
• 20 glute kick backs PER leg (put cable all the way down, bend over on bench, and push using those glutes)
• 12 calf raises (hold each one for 3 seconds- calfs respond BEST to static holds!)
• 20 glute kick backs PER leg (put cable all the way down, bend over on bench, and push using those glutes)
• 12 calf raises (hold each one for 3 seconds- calfs respond BEST to static holds!)

Set #3

• 15 DB bicep curls
• 15 DB tricep kickbacks
• 15 DB bicep curls
• 15 DB tricep kickbacks
• 15 DB bicep curls
• 15 DB tricep kickbacks

Set #4
(The following you will want to start HEAVIER, if you need to break, set down for 5-10 seconds, recover, then blast them out again!!!! I used 20-15 DBs, the bench bar for Clean/Press, and swiss ball for cruches! Put in "clean/Press" on utube and it will provide a video for you)

• 10 bench press, 10 lat pull downs, 10 hang clean/press, 30 crunches
• 40 bench press, 40 lat pull downs, 40 hang clean/press, 120 crunches
• 30 bench press, 30 lat pull downs, 30 hang clean/press, 90 crunches
• 20 bench press, 20 lat pull downs, 20 hang clean/press, 60 crunches
• 5 mins on STAIR MASTER level 11-16!

~Jessica~ hahahahah ENJOY!!!!!!!!!!!!!!!!

WORKOUT OF THE WEEK- Push 'n Pull Exercise

Here is your UPPER body workout of the week: Push/Pull
*The weight you USE should be pretty difficult, last 2-3 reps should be difficult!*

Set #1

• Wide Grip Pull Ups: 4 sets of 10 reps
• Standard Push Ups: 4 sets of 15 reps
• Spidermans (on forearms): 4 sets of 20 (remember knees OUT like at OBGYN)

Set #2

• Chin Ups: 4 sets of 10 reps
• DB Military Press: 4 sets of 10 reps
• 20 side bends PER side (lay on side, feet on top of e/o, one arm on forearm other behind head- hips go up and down)

Set #3

• Lat Pull Down: 4 sets of 10 reps
• Incline Bench Press: 4 sets of 10 reps
• 40 (20 per leg) standing planks with a leg kick

Set #4

• Reverse Grip Tricep Pull Downs: 3 sets of 8 reps
• Diamond Push Ups: 3 sets of 15 reps
• MB Oblique Twists: 3 sets of 20

Set #5

• Low Row: 4 sets of 8 reps
• DB Arnold Presses: 4 sets of 10
• 20 Forearm to Standing planks

CARDIO
Stair Monster!!!!
Program: Manual
2 mins low (level 6-8)
1 min on low level- kick backs
1 min HIGH (level 16-20)
(repeat 5 times for 20 mins)

Elliptical (you all know how I feel about this, be HONEST with yourself when doing it)
Program: Manual
2 mins on level 15-18
1 min DROP in squat, stay low!
1 min STAND HARD!!! HIGH HEART RATE do NOT cheat yourself!!
(repeat 5 times for 20 mins)

~Jessica~

Workout of the Week!

MUSCLE VS FAT! Start lifting!!!!

Workout of the Week: Chest/Shoulders/Triceps
*Mixture of pyramid sets to GIANT sets*

Perform one set, rest 30 seconds, and continue
Bench Press: set 1= 12 reps, set 2= 10 reps, set 3= 8 reps, set 4= 6 reps
*5 burpees*
Pec Fly Machine: set 1= 12 reps, set 2= 10 reps, set 3= 8 reps, set 4= 6 reps
*2 flights of stairs*
Overhead Press Machine: set 1= 12 reps, set 2= 10 reps, set 3= 8 reps, set 4= 6 reps
*5 burpees*
DB Shoulder Press: set 1= 12 reps, set 2= 10 reps, set 3= 8 reps, set 4= 6 reps
*mt climbers- 30 seconds*
Straight Bar Front Raises: set 1= 10 reps, set 2= 10 reps, set 3= 10 reps, set 4= 10 reps
*5 burpees*
Tricep Reverse Grip Pull downs: set 1= 12 reps, set 2= 10 reps, set 3= 8 reps, set 4= 6 reps
*2 flights of stairs*
Tricep DB Kickbacks: set 1= 12 reps, set 2= 10 reps, set 3= 8 reps, set 4= 6 reps

Giant Sets Circuit Training
*Repeat for 3 times*

1. Chest Press Machine- 3 sets of 25
2. DB Military Press- 3 sets of 25
3. Diamond Push ups- 3 sets of 20
4. (on swiss ball) DB Bench Press- 3 sets of 20
5. (on swiss ball) DB Kick backs- 3 sets of 20
6. Standard Pushups- 3 sets of 20

CARDIO (High Intensity for ONLY a total of 15 mins)
Stair Master
5 mins @ your max level (can start HIGH and decrease)
*20 forearm to standing planks, 1 min of butterfly kicks
4 mins @ your max level
*forearm plank + knee raise (like at obgyn), Oblique twists
3 mins @ your max level
*25 full sit ups, forearm plank + knee cross body
2 mins @ your max level
*20 forearm to standing planks, 1 min of butterfly kicks
1 min @ your max level

~Jessica~