Originally, I had a different plan for today. After Monday, my plans went out the window. I decided to run. Every day this week, I’m going to run. Far, long, hard. I’ll run until I can’t anymore, and then I’ll do it again.
I’ll run for the people in Boston.
Peace and Love to you, Boston.
Xo,
Jenn
Upper Body Day!
Today, we’re doing rows, targeting the back muscles. I use 50 lbs of resistance, but use whatever is comfortable, but not easy! Position yourself on the ground with your feet out in front of you, about shoulder-width apart. I put my feet up against something solid so I can stay in one spot. Knees should be slightly bent so you can reach the handles. Once you have them, get ready to row. Pretend you’re on a crew team.
Pull back on the handle, keeping your back straight. Pull it close to your body, arms on either side of you. Try to push your shoulder blades together to really feel it in your back.
Let it back in slowly, and repeat 12-15 times. Do this 3-5 times, depending on how much you’re mixing in with them. Don’t overdo it and don’t hurt yourself.
Get ready for the warm weather and hit the gym!
Xo,
Jenn
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I’m getting innovative today. There is a more typical way of performing a leg press, but if your resources are limited, you can work your way around it. In this case, I needed another person to help me out a little. Typically, an actual leg press machine is manageable alone.
I put a yoga mat on the floor, underneath the smith machine. In total, the weight was 185 lbs. I got directly underneath with the center of my feet on the bar, about shoulder-width apart. I had my “spotter” flip the bar out of its home so I could freely press it without killing myself in the process.
Lower the bar until you feel the pull in your hamstrings and glutes, and then push the bar back up. There are two ways I do these:
Sometimes, I just stick with straight reps. 3 sets of 12 at a heavy weight. When I’m feeling like an overachiever, I lower the bar really slowly and count 5…4…3…2…1 and then push it back up quickly. I usually get about 3 sets of 10 with the latter. Either way, your legs will be sore and they’re both effective in tightening and toning.
When I’m finished with the set, my “spotter” will re-rack the bar for me, so again, no killing myself.
If you’re not sure about the weight you want to use, it’s safest to start low and work your way up. Nothing should ever be easy, but don’t hurt yourself.
Stay fit, friends!
Xo,
Jenn
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I’m bringing sexy backs… back!
Lat pull-downs go along with upper body workouts and are great for toning up your back muscles. You’ll need to use a machine; Sorry, I haven’t come up with an innovative, machine-less way to accomplish these yet.
When I do these, I like to use a wide grip because it makes me work harder. I use 40 lbs as my weight.
When you pull down, bring the bar to chest-level and control it when you let it back up. 
During the pull down, squeeze your shoulder blades together to target your back muscles. I do 3 sets. Usually I can get 15 on the first two sets, and I drop it to 12 on the third. 
Good luck and stay fit,
Jenn
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Hello, hello. Today, I’m introducing you to wall squats. If you don’t have a medicine ball, you can do it without, so no worries. This is one of those workouts that looks so easy until you actually do it. Don’t be fooled.
Grab a medicine ball and put it behind you, where it’s supporting the curve in your lower back. Slowly lower yourself until you feel like you’re sitting in a chair, only with nothing under you. (If you don’t have a medicine ball, just put your back against the wall itself.) Set a timer for 30 seconds to 1 minute and hold that position for that amount of time. Don’t let your knees go over your toes and go far enough down where you can feel the burn in your hamstrings.
You should use these in conjunction with other leg workouts. Typically I will do lunges, sumo squats, and then wall squats in a set. I do 1 minute, 3 times, and I usually can’t walk very well afterward.
Until next time,
Jenn
Ready to work your triceps?! I hope so, because we’re doing overheads today! These are great if you have a little extra “hello” in your wave. 
Grab a weight that feels comfortable holding with two hands. I use a 20lb dumbbell. Your grip may vary to your taste, but I hold mine at one of the ends, one hand under the other, kind of like I’m trying to catch a football.
Keep your arms next to your ears with your elbows bent, while holding the dumbbell behind your head. 
Push the dumbbell up slowly, keeping your arms at your ears. Don’t let them go behind your head!
Push through, all the way to the top. Then drop the dumbbell back down slowly, and repeat. With other upper body workouts, I do 3 sets of 12. If you are starting with a lower weight, try pushing to 15.
Say “goodbye” to your extra “hello” and get those arms in shape!
Until next time,
Jenn
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After getting back into my normal workout routine, I decided to start with a mix of cardio workouts. I wanted my muscles to loosen up before I started lifting heavy weights or targeting certain areas. I love cardio. So, after a mile run and off and on sprints for the next two miles, I decided to throw in some mountain climbers.
Here is a step-by-step of how these are done. Keep in mind that this should be a continuous motion. It’s almost equivalent to being in a push up position and moving your legs like you’re running, except you don’t go anywhere.
If you look closely, the first step consists of being in a push-up position with one leg bent underneath you. The second step is the switching of your feet, and by the third step you should be back in your push-up position with your opposite leg forward.
I set a timer for 30 seconds and I go as fast as I can without losing form. When it’s over, I rest for another 30 seconds and then do them again. Typically, I do 3-5 sets of them, depending on what I’m mixing them in with. Don’t underestimate these! As with everything else, if they’re done correctly, you’ll feel them over the next two days. Good luck and remember to breathe!
Keep it healthy,
Jenn
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I’m officially back in the workout game after a mysterious ankle injury last week. By mysterious, I mean it literally came out of nowhere. Swelling, bruising, unable to bear weight, the whole 9 yards just crept up on me with no warning. Two days later, nothing. The pain, the swelling, and the purple bruise surrounding my achilles and my ankle just disappeared overnight. It was the strangest thing.
When it comes to injuries, remember to R.I.C.E! Rest. Ice. Compression. Elevation. I absolutely detest icing any part of my body because the pain of the cold is almost worse than the pain of the injury, but I force myself to get over it and cringe in the meantime.
So now that I’m back to normal, it’s back to working my favorite body parts: my legs and my butt.
If you’ve never done a bench squat, I highly recommend it.
Grab two dumbbells. I use 15 lbs, but if you’re just starting, go lighter. Put one foot up on a bench, table, chair; anything that is stable.
Slowly squat down and stand back up. Stay conscious of your front leg! You don’t want your knee to go over your toe as you’re squatting. I do 3 sets of 12 (on both legs!) mixed in with other lower body workouts. If you’re using lighter weight, try 15. If you can do more than 15 reps, you need heavier weight. These are not easy and you will definitely feel them during your first set if they’re done correctly.
If you’re wearing a tiny dress tomorrow, you’re welcome.
Xo,
Jenn
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Hey hey!
You should all know the routine by now. If not, welcome! You’ll catch on.
It’s another Wednesday and another workout. Today, I did sprints for 40 minutes, but I threw something in there for a little extra greatness.
Usually I incorporate squat jumps into my leg workouts, but I felt like really pushing it today, so I stuck them in after every 15-second sprint.
The name is pretty self-explanatory. You do a squat, making sure you get low enough to feel it in your hamstrings. I usually try to get my butt low to the ground, where I feel like if I go any lower, I’ll fall over. (My self-timer didn’t catch that, but you can imagine.)
From that point, use your leg muscles and push through your toes to jump off the ground. This targets your legs and butt area. When doing these with my leg workouts, I do 3-5 sets of 15. Today, I did 10 after every sprint and I probably won’t be walking tomorrow. Do them correctly and you’ll feel them too.
The hardest part is starting.
Stay motivated,
Jenn
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Ready to look like the Incredible Hulk?!
Just kidding, but we’re doing upright rows today, so toned shoulders are on the agenda.
You can use a weight or a resistance band. Today, I’m using a band.
If you don’t have one of these, get one! They are extremely versatile and you can do an endless amount of workouts with them.
To do upright rows, I stand on the center of the band and hold both handles together. 
Then, you pull up on the band until your wrists are at chin-level. Keep your wrists straight! Your elbows should be up at an angle.
Lower them down slowly and repeat. I do 3 or 4 sets of 12-15 reps, mixed in with other upper body workouts. This always makes it really hard for my to reach for anything high up for the next two days. If you’re not sore, you’re doing it wrong or it’s too light. As usual, these shouldn’t be easy!
Stay fit,
Jenn
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