It was a little short. Needed a longer sequence on this one

Dawn

Miller Hales

Loved this quick workout done at the park while my kids played!

Alli

Upper Body + Abs Series was great!! I’m still working on strength for the hanging knee raises so I modified those, but for everything else pushed myself and was surprised by how much more I can lift already. 

I’m working extremely hard and effecting all of these changes, but I wouldn’t be where I am today without you, Jen. Your coaching, support, and encouragement have meant so much. It doesn’t matter where you are in the world, your reach to change lives is beyond measurable. Keep crushing it, honey! You will always have my support. Thank you for everything. ❤️

Janelle Spady

I have periodically been getting dizzy spells when I get up from sitting down - should I be drinking more water (I drink about 75-80 oz a day, give or take)?

Emilie Doron

Been saving this one for this morning because I’m doing 5k later today supporting @rainn. This was awesome and just what my body needed. Had no where to hang so I replaced that move with full body crunches. 💪🏻😘

Kimberly Fitch

Hell yea Jen! Thanks for pushing me!!! What vitamins do you recommend??

Burn fat + maintain muscle = THIS IS FOR YOU

I built these intentionally to be time efficient yet very effective because I'll have your body guessing week after week! This is a never seen before circuit series with a twist. I sneak in full body volume training for hard muscle bellies but also bursts of cardio throughout to keep you burning fat! Have fun my guys and gals!  🤘😎

xxJen

PS- Shoot me your feedback and tag me in your pics on the GRAM!

Every time an exercise is added you must repeat the previous ones in reverse order all the way through your cardio.  

For example: Cardio burst  > A+Cardio burst > B+A+Cardio burst  > C+B+A+Cardio burst  > D+C+B+A+Cardio burst ... Dig?

You will perform 10 reps of each exercise, always finishing with your cardio burst!

You can row for 60 secs, as shown here, OR run in place / cycle / treadmill / elliptical

Intensity should be at 75%-85% effort!

Row:
- Begin with chest upright, slight bend in the knees, feet against the pads at the end of the machine
- Lean back as you begin to extend your legs and pull hands up to your chest
- Back should always be straight with shoulders back and abs engaged
- As your arms extend and body leans forward, slide your body forward on the seat by bending your legs (called the catch)
- To slide back to starting position, push off with your feet first, so that legs straighten and arms are still extended, body leaning slightly forward
- As you continue to push legs, move your upper body so you begin to lean back
- Return to finish position, pull the handle so your arms end back where you started, handle touching front of your chest
- Remember, you get power here from your legs!

Cardio BURST (row)

- Lie flat on your back with legs out straight in front of you and arms behind your neck
- Lift one leg up toward the ceiling and lift other leg up off the ground, squeezing your glute and low core
- Press your lower back into the ground and engage your abs as your lifted legs exchange positions 
- Meantime, you are rotating your body in an elevated crunch towards the elevated leg, raising the opposite elbow as you rotate
- Make sure you aren't pulling on your neck here
- Alternate between lifted leg, crunching forward and reaching with your opposite elbow each time

Scissors

- Lie flat on your back with legs out straight in front of you and arms behind your neck
- Lift one leg up toward the ceiling and lift other leg up off the ground, squeezing your glute and low core
- Press your lower back into the ground and engage your abs as your lifted legs exchange positions 
- Meantime, you are holding your upper body in an elevated crunch
- Make sure you aren't pulling on your neck here

ISO scissors

- Using a set of dumbbells, bend forward at your hips until your torso is nearly parallel to the floor
- Let the dumbbells hang straight down from your shoulders, your palms facing inwards with your arms slightly bent
- With your back flat and torso still, raise your arms straight out to your sides until they're in line with your body
- Pause at the top then slowly return to starting position

Dumbbell reverse flys

- Start standing straight with a set of dumbbells at your sides, palms facing inwards
- Keep your arms long but with a slight bend at the elbow 
- Slowly raise the dumbbells to eye level, rotating your palms downwards as your reach max height
- Return to starting position

Dumbbell front raises

100's Upper Body + Abs Series

For more of a challenge, add one more exercise to your progression (150 reps!)

E+D+C+B+A = 50 reps + cardo >> STOP HERE FOR 150 reps total!!

- Hang from a pull-up bar with both arms extended, legs hanging straight down, body hollowed 
- With your grip strong and Lara engaged, brace your core and use your abs to raise your knees upwards pausing as close to your chest as you can reach
- Slow and controlled, lower your legs back to starting position

Hanging knee raises

150's Upper Body + Abs Series

Going for 200+ today?! Here's your last progression to max out your workout! 

F+E+D+C+B+A = 60 reps + cardio >> This is 200+ reps!!!

- Standing tall hold a plate at the 3 and 9 o'clock positions
- Palms facing each other and arms long with slight bend in the elbows, raise the plate until it is completely overhead
- Use a three second tempo to lower the plate while keeping your arms extended in front of you and with control, slowly lower back down to start

Jen360: Upper Body 💪 & Abs Series

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Jen360: Upper Body 💪 & Abs Series

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