JEN’S FITNESS + WELLNESS
PROGRAM
NOVEMBER 9-12
WEEK PLAN
THURSDAY: Workout 1
FRIDAY: open / yoga / walk
SATURDAY: Workout 2
SUNDAY: Rest
MONDAY: Workout _
GOALS
Add 20oz of water to morning
20g Collagen in Coffee
3 eggs vs 2 eggs for breakfast
WORKOUT 1
Warm Up
3 SETS
3 SETS
Banded Chest Opener 15x Light Band Resistance
Cable Seated Row 12x 35-45lbs
2-3 SETS
WORKOUT 2
Warm Up
3 SETS
Elevated Back Lunges 12x/e
KB Deadlift 10x 45lbs
Med Ball Hamstring Curl 15x 5-10lbs
3 SETS
Single Arm Chest Press 10x/e 15lbs
2-3 SETS
Standing Band Rotations 10x/e Light Band Resistance
Heel Toe Walking 20 steps
NOVEMBER 13-19
WEEK PLAN
MONDAY: Meet @ 12pm / Workout 3
TUESDAY: open
WEDNESDAY: Workout 4
THURSDAY: Meet @ 12pm / open
FRIDAY: Workout 5
SATURDAY: open/yoga
SUNDAY: REST
GOALS
Add 20oz of water to morning
20g Collagen in Coffee
3 eggs vs 2 eggs for breakfast
WORKOUT 3
Warm Up
3 SETS
Goblet Squats 15x 15lbs
Elevated Back Lunges 10x/e
1 SET
Heavy Hinge Hold 30 sec/each side 25lbs
3 SETS
Kneeling Lat Pull Down 12x 50-70lbs
Single Arm Bench Row 12x/e 15lbs
2 SETS
Double Crunch 10x
WORKOUT 4
Warm Up
3 SETS
KB Deadlift 15x 45lbs
Med Ball Hamstring Curl 15x 10lbs
3 SETS
Kneeling Shoulder Press 12x/e 10lbs
2-3 SETS
Quad Lifts 8x
WORKOUT 5
Warm Up
3 SETS
Goblet Squats 15x 15lbs
Low Lateral Step Up 10x/e
3 SETS
Cable Seated Row 12x 35-45lbs
L-Raises 10x 5-8lbs
2-3 SETS
Table Top Lateral Raises 10x/e
Hip Up to Crunch 10x
NOVEMBER 20-26
WEEK PLAN
MONDAY: Meet @ 12pm / Workout 6
TUESDAY: open / yoga
WEDNESDAY: Meet @ 12pm / Workout 7 / travel day
THURSDAY: open / yoga
FRIDAY: Workout 8
SATURDAY: open/yoga
SUNDAY: REST
GOALS
Add 20oz of water to morning
20g Collagen in Coffee
3 eggs vs 2 eggs for breakfast
Increase awareness of protein
WORKOUT 6
Warm Up
3 SETS
Goblet Squats 15x 20lbs
3 SETS
Heel Elevated Deep Squats 10x 15lbs
Instep Lunges 8x/e
2 SETS
Med Ball Hug + Breathwork 5x/e 10lbs
2 SETS
Plank Squats 10x
WORKOUT 7
Warm Up
3 SETS
Continuous Bent Over Row 12x/e
Lat Pull Down 12x 35-45lbs
3 SETS
Alternating Chest Press 12x/e 15lbs
Lateral to Frontal Raises 10x/e 5lbs
2-3 SETS
Kneeling Arnold Press 10x/e 10lbs
Quad Lifts 10x breaths
WORKOUT 8
Warm Up
3 SETS
KB Deadlifts 15x 55lbs
Kickstand Squats 10x/e 15lbs
3 SETS
Thoracic Rotation 5x/e
2-3 SETS
Alternating Bicep Curls 12x/e 10-12lbs
Alternating Kickbacks 10x/e 5lbs
NOV 27-DEC 3
WEEK PLAN
MONDAY: Meet @ 1pm / Workout 9
TUESDAY: open / yoga
WEDNESDAY: In Person @ 1pm Workout 10
THURSDAY: open / yoga
FRIDAY: Workout 11
SATURDAY: open/yoga
SUNDAY: REST
GOALS
20g Collagen in Coffee
Increase awareness of protein
WORKOUT 9
Warm Up
3 SETS
Rack Squats 10x/e 20lbs
Suitcase Lunges 8x/e 12lbs
3 SETS
Plank Squats 10x
3 SETS
Alternating Chest Press 10x/e 20lbs
WORKOUT 10 / In Person
Warm Up
3 SETS
Barbell Deadlift 10x 65lbs
Kneeling Lat Pull Down 12x 45lbs
Straight Arm Pull Down + Rotation 10x/e 30lbs
3 SETS
Reaching/Rotational Deadlift 10x/e 20lbs
Seated Wide Row 15x 45lbs
3 SETS
Wide Bicep Curls 10x
Lateral Raises 10x 10lbs
Elevated Plank + Knee Pulls 10x/e
WORKOUT 11 / body weight
Warm Up
3 SETS
3 SETS
2-3 SETS
DEC 4 - 10
WEEK PLAN
MONDAY: —
TUESDAY: —
WEDNESDAY: —
THURSDAY: —
FRIDAY: Workout 1
SATURDAY: Workout 2
SUNDAY: yoga / open
GOALS
20g Collagen in Coffee
Increase awareness of protein
Getting back to CO routine
WORKOUT 1
Warm Up
3 SETS
KB Deadlifts 12x 45lbs
Kickstand Squats 10x/e
3 SETS
Heel Elevated Deep Squats 10x 25lbs
3 SETS
DB Alt. Chest Press 12x/e 20lbs
Alt. Tri Kickbacks 10x/e 8lbs
WORKOUT 2
Warm Up
3 SETS
Squat hold at bottom 10x 5 sec holds 20lbs
Back Lunge to Balance 10x/e
Med Ball Plank 1 min
Bent Over Front Raise 10x 10lbs
3 SETS
Squat to Single Arm Press 10x/e 15lbs
Med Ball Hamstring Curls 154x 10lbs
Lateral Raises to Frontal Raise 10x/e 8lbs
Hip Flexor Complex 5x/e
WORKOUT 3
Warm Up
3 ROUNDS / 45 sec Work + 15 sec Rest
DEC 11-17
WEEK PLAN
MONDAY: Meet @ 12 / Workout 1
TUESDAY: open/yoga
WEDNESDAY: Workout 2
THURSDAY: Meet @ 12 / open/yoga
FRIDAY: Workout 3
SATURDAY: open/yoga
SUNDAY: open/yoga/rest
GOALS
20g Collagen in Coffee
Increase awareness of protein
WORKOUT 4
Warm Up
3 SETS
KB Deadlift 15x 45lbs
Med Ball Hamstring Curl 15x 10lbs
3 SETS
Single Arm Chest Press 10x/e 20lbs
Kneeling Shoulder Press 12x/e 12lbs
2-3 SETS
Quad Lifts 8x
WORKOUT 5
Warm Up
4 SETS
Barbell Deadlifts 10x - 65, 85, 85, 105lbs
3 SETS
Leg Press 15x 70lbs
MB Hug + Back Lunges 10x/e
3 SETS
Thoracic Rotation 6x/e
WORKOUT 6 / body weight
Warm Up
3 ROUNDS / 45 sec Work + 15 sec Rest
WORKOUT 7 / body weight
Warm Up
3 ROUNDS / 45 sec Work + 15 sec Rest
DEC 18-24
WEEK PLAN
MONDAY: Meet @ 12 / Workout 8
TUESDAY: open/yoga
WEDNESDAY: Workout 9
THURSDAY: Meet @ 12 / travel
FRIDAY: party
SATURDAY: Workout 10
SUNDAY: open/yoga/rest
GOALS
Take action on awareness of protein
Put self care practices into place
Stress management - yoga, breathing etc
WORKOUT 8
Warm Up
3 SETS
Heel Elevated Deep Squats 10x 20lbs
Kickstand Squats 10x/e 15lbs
3 SETS
Lateral Step Ups 15x/e
DB Clean + Press 10x/e 15lbs
3 SETS
MB Double Crunch 15x 10lbs
Rotating Hip Opener 12x/e
WORKOUT 9
Warm Up
3 SETS
Sumo Deadlifts 12x 65lbs
High Step Up 10x/e
3 SETS
DB Row 15x/e 25lbs [opp. hand on bench for support]
Lat Pull Down 15x 50lbs
Alternating Bicep Curl 10x/e 12lbs
Curl-Press-Extension 15x 12lbs
3 SETS
Neutral Grip Shoulder Press 10x 15lbs
Plank Squats 15x
WORKOUT 10 / home weights
Warm Up
3 SETS
Standing Band Rotations 10x/e [can use cable if no band]
Narrow Squats 10x 25lbs
3 SETS
Step Up High Knee 10x/e
Single Arm Chest Press 12x/e 25lbs
3 SETS
JAN 1-7
WEEK PLAN
MONDAY: NYD
TUESDAY: open/yoga
WEDNESDAY: Workout 1
THURSDAY: Meet @ 12pm / open/yoga
FRIDAY: Workout 2
SATURDAY: Workout 3/yoga
SUNDAY: open/yoga/rest
GOALS
Take action on awareness of protein - turkey at snack
Put self care practices into place
Stress management - yoga, breathing etc
WORKOUT 1
Warm Up
3 SETS
Gobet Squats 10x 20lbs
Step Out Squats 6x/e 20lbs
DB Row 15x/e 25lbs [opp. hand on bench for support]
Lat Pull Down 15x 55lbs
3 SETS
Deadlift 10x 55lbs
Kickstand Squats 8x/e 20lbs
Wide Row 15x 15lbs
Alt Bicep Curls 12x/e 10lbs
3 SETS
Plank Hold 30 sec / Rest 30 sec
WORKOUT 2
Warm Up
3 SETS
Barbell Deadlifts 10x - 65, 85, 85, 105lbs
Elevated Back Lunges 10x/e 15lbs
Quad Lifts 8x
3 SETS
DB Chest Press 12x 15lbs
Alt Arnold Press 10x/e 12lbs
3 SETS
Step Out Push Ups 4x/e
Heel Slides 20x/e
WORKOUT 3 / Home Workout
Warm Up
3 SETS
Glute Kickbacks 15x/e
Side Plank Lifts 10x/e
3 SETS
3 SETS
Single Leg Hip Ups 15x/e
Rotating Hip Opener 10x/e
JAN 8-14
WEEK PLAN
MONDAY: day off
TUESDAY: open/yoga
WEDNESDAY: Workout 4 / Meet @
THURSDAY: open/yoga
FRIDAY: Workout 5 / Meet @
SATURDAY: Workout 6 / yoga
SUNDAY: open/yoga/rest
GOALS
Take action on awareness of protein - turkey at snack / Protein Shake
Put self care practices into place
Stress management - yoga, breathing etc
WORKOUT 4
Warm Up
3 SETS
DB Goblet Squats 20x 20lbs
Back Lunges 15x/e 10lbs
DB Bench Row 15x/e 20lbs
Kneeling Lat Pull Down 15x 70-90lbs
3 SETS
DB Alt Chest Press 15x/e 20lbs
Push-Ups 10x
Face Pull 15x 30lbs
2 SETS
Rotational Hip Opener 10x/e
WORKOUT 5
Warm Up
3 SETS
Sit to Stand [DBs racked up at shoulders] 10x - 2x20lbs
Lateral Step Ups [short step] 10x/e
3 SETS
Single Arm Squat to Press [use your legs!] 10x/e 15lbs
Lateral to Frontal Raise 8x/e 5lbs
3 SETS
Walkouts 6x
Quad Walking 10x front to back
WORKOUT 6
Warm Up
3 SETS
KB Deadlift 15x
Kickstand Squats 15x/e 15lbs
5 MIN CARDIO
3 SETS
DB Bent Over Alt Row 10x/e 15lbs
5 MIN CARDIO
3 SETS
Plank Knee Taps 10x/e
DB Ab Tuck 15x 10lbs
5 MIN CARDIO
JAN 15-21
WEEK PLAN
MONDAY: day off
TUESDAY: open/yoga / Meet @ 12 / workout 7
WEDNESDAY: Workout 8
THURSDAY: open/yoga
FRIDAY: Workout 9
SATURDAY: open/yoga
SUNDAY: open/yoga/rest
GOALS
Keep protein intake a focus
Snack Box Made?
WORKOUT 7
Warm Up
4 SETS
Barbell Deadlifts 10x - 65, 85, 105, 115lbs
Kneeling + Leaning Lat Pull Down 12x/e Moderate Band
3 SETS
DB Stiff Leg Deadlift 12x 30lbs
Lateral Step Ups 15x/e 15lbs
3 SETS
Squat to Calf Raise 15x 25lbs
Heel Toe Walking 20 steps each foot
2 SETS
Hip Up Squeeze 15x
Half Roll Back 10x
OPTIONAL: 5-15 minutes of moderate intensity cardio [walking at incline or stair master]
WORKOUT 8
Warm Up
3 SETS
Seated Row 15x 55lbs
Cable Kneeling Lat Pull [single arm] 12x/e 35-55lbs
3 SETS
Barbell Bench Press 10x 45lbs [just the bar]
Seated Shoulder Press *sit on bench* 10x 12lbs
3 SETS
DB Alt Chest Press 12x/e 17.5lbs
Lateral Raises - Drop Set [so do 12lbs 8x, 10lbs 10x, 8lbs 12x all right in a row with minimal rest] *use the form from this video, but use dumbbells!*
10-20 min of moderate intensity cardio [walking at incline or stair master]
WORKOUT 9
Warm Up
3 ROUNDS / 45 sec Work + 15 sec Rest
JAN 22-28
WEEK PLAN
MONDAY: rest
TUESDAY: open/yoga
WEDNESDAY: Meet @ 11am / Workout 10
THURSDAY: Workout 11
FRIDAY: Workout 12 open/yoga
SATURDAY: Workout 12
SUNDAY: open/yoga/rest
GOALS
Keep protein intake a focus
WORKOUT 10
Warm Up
3 SETS
Heel Elevated Deep Squat 10x 20lbs
Bench Glute Bridge 15x 35lbs *use this form, but use a dumbbell*
3 SETS
Landmine Squat 10x bar
Landmine Lunge 10x/e bar
Landmine Single Arm Row 12x/e bar
Landmine Should Press 8-10x/e bar
3 SETS
Squat to Calf Raise 10x 30lbs at chest
Glute Kickbacks 10x/e
10-20 minutes of moderate intensity cardio [walking at incline or stair master]
WORKOUT 11
Warm Up
3 SETS
Rack Squat 10x/e 20lbs
Med Ball Plank 1 min
3 SETS
Single Arm Deadlift + 2 Rows 8x/e 15lbs
Single Leg Balancing Bicep Curl 10x/e leg [20 total curls] 10lbs
3 SETS
Table Top + Lateral Raise 10x/e 5lbs
10-20 min of moderate intensity cardio [walking at incline or stair master]
WORKOUT 12
Warm Up
3 SETS
Single Arm Deadlift 10x/e 35lbs
Hip Flexor Lift + External Rotation [skip the crunch part for now] 6x/e
3 SETS
Bench Press 12x barbell [45lbs]
Single DB Frontal Raise 12x 15lbs
Alternating Shoulder Press 15x/e 10lbs
3 SETS
Lateral Step Ups 10x/e
Punch [2] Press [2] 10x/e
Plank Squats 10x
10-20 min of moderate intensity cardio [walking at incline or stair master]
JAN 29-FEB 4 // Mexico Week :)
WEEK PLAN
MONDAY: workout 13
TUESDAY: workout 14
WEDNESDAY: workout 15
THURSDAY: workout 16
FRIDAY: workout 17
SATURDAY: travel day
SUNDAY: rest
GOALS
Focus on staying hydrated - bring electrolytes + adrenal cocktail
WORKOUT 13
Warm Up
3 SETS
Squat to Lunge 6x/e
Banded Side Steps 15x/e
Step Out Squats 10x/e
3 SETS
Band Row 15x
Band Lat Pull 15x
Band Bicep Curl 15x
Walk the beach.
WORKOUT 14
Warm Up
3 SETS
3 SETS
Walk the beach.
WORKOUT 15
Warm Up
3 SETS
Jumping Jacks 20x
Squats 20x
Scissor Run 20x
Tap Backs 10x/e
Quad Walking 10 steps
Tricep Press Ups 10x
Walk the beach.
WORKOUT 16
Warm Up
3 SETS
Eccentric Squats 10x
Bulgarian Split Squats [off chair] 8x/e
Band Shoulder Press 10x/e [this form, but stand on one end of the band as your anchor]
3 SETS
DB Crunch 10x [use water bottle]
Side Plank Lifts 10x/e
Walk the beach.
FEB 12 - 18
WEEK PLAN
MONDAY: Workout 1
TUESDAY: Meet @ 11am / open/yoga
WEDNESDAY: Workout 2
THURSDAY: open/yoga
FRIDAY: Workout 3
SATURDAY: open/yoga
SUNDAY: open/yoga/rest
GOALS
Keep protein intake a focus
Getting back to water? Morning routine?
WORKOUT 1
Warm Up
3 SETS
Sit to Stand 15x 20lbs
Back Lunges 15x/e
Plank 30 seconds
3 SETS
Row in a Lunge 12x/e 15lbs
Kneeling Lat Pull Down 12x 75-95lbs
Bicep Curls - Alt 15x/e 12lbs
3 SETS
DB Crunch 15x 10lbs
Rotational Hip Openers 10x/e
WORKOUT 2
Warm Up
3 SETS
Barbell Deadlift 10x 65, 85, 105lbs
Kickstand Squats 10x/e 15lbs
Med Ball Hamstring Curls 15x 10lbs [use DB if no MB]
3 SETS
Bench Press 10x 45, 50, 50lbs
Seated Shoulder Press 12x 12lbs [just sit at end of bench]
Seated Lateral Raises 10x 5lbs [sit on bench again, just do the lateral raise part]
3 SETS [cardio focus]
Jumping Jacks 15x
Plank Jacks 15x
WORKOUT 3
Warm Up
3 SETS
KB/DB Single Arm Deadlift 10x/e 35lbs
Squat + Hold at Bottom 8x 5sec
3 SETS
Side Lunges 6x/e
Bench Push Ups 10x [hands on bench-aim chest to bench vs neck/face]
3 SETS
Squat to Press 8x/e 15lbs
Warrior Lift 3x/e 8lbs
Bird Dog Crunch 10x/e
FEB 19 - 25
WEEK PLAN
MONDAY: Did workout on own
TUESDAY: Meet @ 12pm / open/yoga
WEDNESDAY: Workout 1
THURSDAY: open/yoga
FRIDAY: Workout 2
SATURDAY: open/yoga
SUNDAY: open/yoga/rest
GOALS
Keep protein intake a focus
WORKOUT 1
Warm Up
3 SETS
Goblet Squats 15x 20, 25, 25lbs
Suitcase Lunges 8x/e 15lbs
3 SETS
3 SETS
Step Out Squats 6x/e 20lbs
Side Lunges 8x/e
Cardio | stair master or incline walking for 5-15 min
WORKOUT 2
Warm Up
3 SETS
Cable Squat to Row 15x 45lbs
Cable Kneeling Lat Pull Down 15x 85-95lbs
3 SETS
Barbell Bench Press 10x 45, 50, 55lbs
3 SETS
Alternating Chest Press 10x/e 15, 20, 25lbs
3 SETS
Seated Military Press 10-12x 10, 12, 15lbs
Table Top + Lateral Raise 10x/e 5lbs
3 SETS
Bicep Curl Circuit 8x/e 10lbs
Band Triceps Extensions 10-15x Moderate Tension Band