Feeling unmotivated and stuck in a fitness rut? Try Jennie's 6-week program to strengthen your core and all muscle groups, while improving alignment and range of motion. All exercises are joint-friendly and easily modifiable to make less or more challenging.
JENNIE'S 6-WEEK TRAINING PROGRAM
Day 1 - Strength & Cardio
4 Sets of:
TRX Chest Press
TRX Lunge to Knee Drive
TRX Low Row
5 Minutes of Cardio
Day 2 - Pilates & Cardio
Day 3 - Strength & Cardio
Push-Ups to Bar
Lunge with Medicine Ball Rotation
Cable Squat Rows
Day 4 - Pilates & Cardio
Day 5 - Strength & Cardio
20 Kettlebell Swings
8-10 Slider Push-Ups
Kettlebell Split Squat - 12 Per Leg
8-10 TRX Inverted Rows
Day 6 - Pilates & Cardio
Day 7 - Rest & Light Cardio
For a boost in heart rate & calorie burn, Jennie incorporates this HIIT series in all strength training days. She does this using a BOSU for 30 seconds each:
Jennie's Go-to Cardio
Running and the Stair Climber. She keeps her heart rate between 140 and 160 throughout her morning runs and stair climbing sessions. Want to learn more about heart rate training and what type of cardio is best for you? Find out in next week's blog.
SEE PHOTO DEMONSTRATIONS BELOW
Facing the anchor point, send the hips back while keeping your legs and arms extended. Draw your body forward by pulling the arms up into a Y, shifting your weight from your heels of your feet to the balls of your feet. Keep tension on the straps throughout the entire movement.
TRX CHEST PRESS
With the straps long, face away from the anchor point and extend your arms forward, palms facing down. Lower your chest into a wide push-up position while squeezing your glutes and bracing through your core. Press away from the straps to return to your starting position, making sure to press evenly through both arms. The further your feet are behind you, the more challenging this becomes.
TRX LUNGE TO KNEE DRIVE
Face the anchor point and begin in a reverse lunge position with one knee bent at 90 degrees in front of you and the other leg bent behind. Use your core to stabilize through the standing leg as you drive the back knee toward your chest. Option to pause and hold at the top for an added stability challenge. Think about pressing evenly through all ten toes in the standing leg. Tension remains in the straps, however elbows are fairly bent.
TRX LOW ROW
Facing the anchor point, walk your feet forward and lean back until arms are extended and tension is felt in the straps. Bend the elbows to pull your chest forward while squeezing the back of your body.
Standing tall, start to hinge your hips as you bend your knees and lower into a deadlift position. Keep the head and neck in line with your spine, and send your shoulders back and down. Squeeze your glutes to bring yourself back to an upright position, keeping the arms extended and holding the barbell. Avoid arching the low back or rounding the shoulders.
PUSH-UPS TO BAR
Find your plank position with your hands a little wider than shoulder-width on the bar. Slowly lower yourself down into a push-up and explosively bring yourself back up. To activate your triceps, bring your hands and elbows in closer to the midline. To find more stability in the hips and relieve pressure in the low back, widen your stance.
CABLE SQUAT ROWS
Holding a rope or bar with both hands, walk yourself back to your desired resistance. Lower into your squat while keeping the arms extended in front of you, then bend the elbows to pull the cable toward you as you stand and row.
Hinge at the hips, bend the knees and hold the kettlebell by the handle between both legs. Driving the movement with your core and glutes, swing the kettlebell forward, no higher than shoulder height. Be sure to keep the spine as neutral as possible, avoiding any rounding or arching.
Begin in a high plank position with one slider under each foot. Lower yourself down to a push-up as you slide your legs out into a V shape. Slide the legs back in as you press back up to a plank. Think about pressing the floor away to stay stable through the back of your shoulders.
KETTLEBELL SPLIT SQUAT
Holding the base of a kettlebell upright, stagger one leg in front of the other and lower into your split squat, ideally forming a 90 degree bend in both knees. Brace through all ten toes of the forward foot as you squeeze your glutes to come back up to standing.
TRX INVERTED ROW
Walk your feet under the anchor point in a wide stance. Bend the knees to send your hips and upper body in a floating bridge-like position. Start with your arms extended and tension in the straps, then bend your elbows to pull your chest up toward the straps. Return to starting position. Glute activation is crucial here!
30 SECONDS EACH ON BOSU
Prefer a group setting? TRX and FIT classes are great strength-based workouts with bursts of HIIT circuits. Click here to view our group class and Pilates Reformer schedule.
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