SWEAT with Jess!

Wednesday, January 9, 2013

I'm BAAACK!!!

Good Afternoon Everyone!

OK I know I have not been as faithful to the blog as normal, but NOW that life has settled down for me, I have the time! LOVE IT! I'm going to update y'all on some new foods and workouts!

Let me first ask you though, how many are lifting?? Yes the spins and the bootcamp classes are great; CARDIO...remind yourself JUST because you are holding a 5 or 8 pound dumbbell, does NOT qualify as strength training! If you want your body to get tight and toned you have to lift heavier weight!

Here is what I did today for legs; PLEASE copy and enjoy!!! YOU determine your weight, but I will TELL you this, if you are not shaking by the last 2-3 reps of the workout, you are NOT doing enough weight! Your muscles have limitations, you can only make them work so much! STOP thinking you will get BIG with lifting, you are FEMALE you cannot be a male!

Doing legs; keep your back STRAIGHT NEVER bend it! Chest out!

LEG DAY....BIIIIIIIIIIG Legs!

Warm Up; 5 min walk on incline

Set #1:
Squat (below the knee!) (Smith Machine); 3 sets of 15
Calf Raises; 3 sets of 20
DB Dead Lift; 3 sets of 15

Rest 1 min to next set

Set #2:
Leg Press: 3 sets of 15
Single Leg Curl: 3 sets of 12 per leg
Sumo Squat with 25lb plate: 3 sets of 15

Set #3:
Single Glute Kick Backs: 3 sets of 15 (increase weight by 5lbs each time!)
Step Ups, Single leg: 3 sets of 15 step ups

Set #4
2 sets of 80 lunges with 5lb DBs with a glute kick!

15 Mins of steady state cardio; fat burning level! Go home and get a min of 30g of protein following the workout! BOOM!
Jess

Sunday, September 16, 2012

Spaghetti squash lasagna!!!!

*Take one spaghetti squash and bake for 375 around 45/50 mins

*while baking on the stove, make your beef (I added onions and jalapeño)!

*take spaghetti squash out and cut in half, let cool for 5 mins

*scoop out seeds inside and set aside; with your fork scrap out the noodles and layer your pan, top with half serving of beef and spaghetti sauce and sprinkle Parmesan cheese! Repeat so it's layered with the other side!

*toss bake in the oven for 6 mins for the cheese to melt!

ENJOY!!!! Super yummy!!!!

Friday, August 31, 2012

Upper Body- Push/Pull combo + Cardio

Here is an awesome 45 min and DONE workout! Use a set of dumbbells where when you get to your 15th rep, your done-zo! You can either chose between 1 min of stairs for your cardio OR 20 kettlebell swings! You will feel FABULOUS when done!

Cardio	Strength Train
1 min of stairs OR 20 kettlebell swings	Push Muscle- 15 Shoulder Presses
1 min of stairs OR 20 kettlebell swings	15 Shoulder Presses
1 min of stairs OR 20 kettlebell swings	15 Shoulder Presses
1 min of stairs OR 20 kettlebell swings	Pull Muscle- 15 Back Rows
1 min of stairs OR 20 kettlebell swings	15 Back Rows
1 min of stairs OR 20 kettlebell swings	15 Back Rows
1 min of stairs OR 20 kettlebell swings	Push Muscle- 15 Push Ups
1 min of stairs OR 20 kettlebell swings	15 Push Ups
1 min of stairs OR 20 kettlebell swings	15 Push Ups
1 min of stairs OR 20 kettlebell swings	Pull Muscle- 15 Bicep Curls
1 min of stairs OR 20 kettlebell swings	15 Bicep Curls
1 min of stairs OR 20 kettlebell swings	15 Bicep Curls
1 min of stairs OR 20 kettlebell swings	Push Muscle- 15 Tricep Kick Backs
1 min of stairs OR 20 kettlebell swings	15 Tricep Kick Backs
1 min of stairs OR 20 kettlebell swings	15 Tricep Kick Backs
1 min of stairs OR 20 kettlebell swings	Pull Muscle- 15 Hammer Curls
1 min of stairs OR 20 kettlebell swings	15 Hammer Curls
1 min of stairs OR 20 kettlebell swings	15 Hammer Curls

ENJOY!

Jessica

Tuesday, August 7, 2012

Shoulders 'N Biceps With a Little CORE!!

Lift #1

*This is a Pyramid Lift; start light GO heavy (more reps to less)3 sets

· Overhead Shoulder Press

· DB Bicep Curls (hold one in a stationary curl position while you perform one set on one arm; switch)

· DB Tricep Kickbacks

Lift #2

*This is a Drop Set: start heavy ‘n go lift, max reps on each lift! 3 sets

· DB Upright Rows

· DB Single Arm Preacher Curl

· Tricep Dips legs on stability ball (knock out 3 sets of 15)

Lift #3

*You will be doing this set only 1 time

· Laying stomach on bench: 10 Angel Raises, 10 Side Raises, 10 Goal Post Raises, 10 Front Raises

· Bicep Curls: Drop Set

· Reverse Grip Tricep Pulldowns: Drop Set

CORE

*15 reps of everything; 1 set of each

· Stability ball leg pull-ins

· Bosu Ball Star Holds

· Bosu Ball Star Crunches

· Side Toe Touches: R & L

· Stability Ball Roll Outs

· MB full sit up passes

ENJOY!
Jessica

Friday, July 27, 2012

Upper Body + CORE

You will perform 3 sets of 10-12 reps: Superset each lift with the core exercise!

Dumbbell Incline Chest Press

MB Oblique Twist Slams (on a bench)

Body Row Ladders

Standing Plank (30) OBGYNS per side

Dumbbell Arnold Presses

MB Oblique Twist Slams (on a bench)

Barbell Good Mornings

Heals to the Heavens (20)

Wide Grip, Upright Row

Standing Plank (30) OBGYNS per side

Seated Reverse Grip Barbell Tricep Extension

MB Oblique Twist Slams (on a bench)

Friday, July 6, 2012

A Combination of Training!!

Strength Training

· Chest Press: set of 12, set of 10, MAX (step-ups in between)

· Leg Curl: set of 12, set of 10, MAX (5 burpees in between)

· Overhead Shoulder Press: set of 12, set of 10, MAX (10 box jumps in between)

High-Reps: 3 sets of 20

· Bar Squats

· DB Bicep Curls

· Bar Squats

· DB Tricep Extensions

Circuit Training: 20 mins

1 min stair	20 stability ball pull ins
1 min stair	20 stability ball roll outs
1 min stair	20 MB oblique twists
1 min stair	20 stability ball heals to heavens
1 min stair	20 Cheek-to-cheeks
1 min stair	20 stability ball toe touches
1 min stair	20 stability ball passes (head to toes)
1 min stair	50 stability ball crunches with MB