The Jade. Fit Guide. Weeks 1-8. #JFG #JadeFitGuide

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Erik Baker
5 years ago
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1 The Jade Fit Guide Weeks 1-8 #JFG #JadeFitGuide 0

2 Contents Welcome to my page...3 My Recommendations...4 Disclaimers/ Workout split...5 Using this guide for your goals...6 Supplements...7 Chest and Back workout Legs workout Arms and Shoulders workout Abs workout Cardio workout...12 Chest and Back workout Legs workout Arms and Shoulders workout Abs workout Cardio workout...17 Chest and Back Workout Legs workout Arms and Shoulders workout Abs workout

3 Cardio workout...22 Chest and Back workout Legs workout Arms and Shoulders workout Abs workout Cardio workout...27 Finishers...28 Glossary/Acknowledgments

4 Welcome to the Jade Fit Guide, weeks 1-8! Welcome to a stronger, fitter, more confident you. If you are just starting on your fitness journey then this guide will help you slowly progress into fitness allowing you to get used to working out. If you are continuing your fitness journey this guide will allow you to do workouts at home if you don't have time for the gym. If you are willing to put in the work then I know you will see results. This is a mostly bodyweight guide, there will be some parts you need weights for but if you fill two milk cartons up with water it will work, or find anything else in your home. Before you jump right into one of the workouts, please read the recommendation pages. They are there to give you a little more information on what can help you achieve the best results and what plan might be best for you. There is a glossary at the back in case you don't understand anything. Welcome to the JFG Family, enjoy the progress you make and join a community of people improving their life. Jade Xx 3

5 Recommendations If you feel you need an extra rest day TAKE IT. If you want to swap what days you workout do it. Stretch before and after every session, this will help stop the sore feeling you get the next day and will allow you to continue working out for the rest of the week. Base your cardio session on what you want to do. Pay attention to form if unsure please ask, or look at videos on YouTube to check. Take progress photos!! Take them before you start the guide and each week at the same time in the same place, with the same pose to see your progress. Mostly remember that you are amazing, you always have and always will be amazing. Don't let anyone stop you from doing you. Enjoy the guide. Disclaimers 1. I am not a qualified personal trainer. This guide is a collection or workouts I have put together and used to achieve what I have achieved. By using this guide, you are acknowledging that I am not a personal trainer, and that all workouts are performed at your own risk. 2. I am not liable for any injury or harm that may come from using this guide. 4

6 3. This guide has been checked by a qualified personal trainer. My Workout Split My workout spilt is as follows: 1. Chest & Back 2. Leg 3. Arms & Shoulders 4. Abs 5. Cardio I usually take two/three days' rest, normally at the weekend but it can vary. Find what works for you. Rest is important your muscles need time to recover so don't skip it! How to use this guide - This guide should be used as a small collection of workouts. - Use the guide however you like. You can followed along with the guide as it is written or you can change it up and do it differently to how it is written, it's all about finding what works for you. Use the guide for your goals. This guide for some people may be about losing weight 5

7 for others they may just want a kick start into fitness or just to gain muscle, anything is possible. Muscle growth/bulking At the most one cardio session per week, if you want or need to work on your cardiovascular endurance then do more otherwise stick to once per week. If you are trying to gain muscle mass you need to be bulking. If you are going to bulk you need to do this for at least 6 months + you will slowly begin to see the difference in your progress photos. Try tracking your Macros to see how much you are eating, not everyone eats as much as they think they do and that's why they struggle. Track your macros for a week and see if you are hitting your target or if you are under, once you know this you can slowly add calories to get to where you need to be. Don't add them in all at once or you will just gain fat and not muscle try with 75 calories extra each week till you are at the right amount. You need to be in a caloric surplus Weight Loss/Fat Loss You need to be in a caloric deficit, this will allow your body to slowly use the fat it has stored away as energy. Don't decrease your calories all at once you may see fast 6

8 progress this way but that progress won't stick, decrease but 75 calories each week and slowly see the fat disappear. Add some cardio to each session; whether you want to finish off with a HIIT session or go out for a brisk walk after, it's always good to keep that heart rate up to burn those calories. Remember you can't spot reduce fat, it's going to come off where ever it wants to, you need to accept that, but you can always shape your body later on with weight training. DON'T over train, this may seem like a good idea but it's not, you can actually cause your body to gain more weight if you train too much as your body will overproduce cortisol a stress hormone. Losing weight takes time; stick at it you will get there! Supplements If you are looking to bulk then I suggest you invest in creatine, this helps you build up your muscles a little faster than normal but not so much as steroids do, so ladies you are safe from becoming a man. I would also suggest protein to anyone that doesn't get enough from their diet, I know it can be hard and even I don't get enough but I enjoy my protein shakes. 7

9 Chest & Back week Flat bench 3 x 10 Lie on the floor if you don t have a bench. Flyes 2 Straight arm pull 3 Wide push up on knees 4 Alternatin g Renegade Row 5 Lying back extension 6 Swiss ball reverse extension 7 Romanian Deadlift 3 x 12 Lie on the floor if you don t have a bench. If it hurts don t move your arms as far back. 3 x 5 Start off on your knees try and get your nose to the floor, its fine if it s hard to start with it will get easier. 3 x 15 Use weights if you can (tins will work) 3 x 10 Try just lifting your legs to start with, if easy lift both arms and legs. 3 x 12 If you don t have a swiss ball try it over the edge of the sofa or a chair. 3 x 15 Start with no weight and get used to it and then add weight if easy. 8

10 Leg week 1-2 Keep your chest up, drive 1 Bodyweight 3 x 20 through your heels. Squats If you don t have resistance 2 Clams 3 x 15 bands put a weight on your 3 Wall sit 3 x 30seconds leg. Sit at a 90 degree angle hands by your side and back against the wall, you should feel this burn. If easy try a raised glute 4 Glute 3 x 12 bridge off a low table or sofa. bridge Legs at 90 degree angle 5 Bodyweight 3 x 12 when in the lunge. Stationary Lunges Don t arch your back; this 6 Donkey 3 x 15 will cause lower back pain. Kicks Yep just as simple as that. 7 Front kicks 3 x 20 This might sound strange but 8 Reverse 3 x 15 you will feel it work. table 9

11 Arms & Shoulders week Tricep Dips 3 x 10 Start with your legs bent and as you start to improve straighten them. 2 Bicep Curls 3 x 15 Start off, with something light if you can do it easily then find something a little heavier. 3 Bent over rows 4 Side lateral raise 3 x 10 Use something light to get a feel for this exercise it can be hard to get right. Pull into your belly button. 3 x 10 Start with something light, and progress later. 5 Military 3 x 12 Use a towel or resistance band to make this a little press harder. 6 Superman 3 x 10 Try keeping your upper body on the floor to start with and just lift your legs if easy lift both. 7 Cobra 3 x 15 Keep your elbows tucked in by your side to feel the burn. 10

12 Abs week Toe 3 x 20 per One touch to the foot is one for that side. touches side 2 Sit ups 3 x 10 This might be hard to start with, keep your feet on the floor and hold your arms to the side of you. If easy place your arms on your 3 Lying bicycle 3 x 15 per side 4 Plank 3 x 20 seconds 5 Mountain Climbers chest. Like riding a bike but you are lying down. What fun! Keep your back flat!! Don t hold your butt in the air and don t let it sag down. 3 x 20 Like running up a mounting while on your hands. Play around with this one until you find how you feel it most. Start with no weight, if easy add a little. 6 Russian Twists 3 x 15 per side 7 Crunches 3 x 12 Lift your shoulders off the ground; look at the ceiling so you don t strain your neck. 11

13 Cardio week 1-2 Pick one, don t do all of them 1 Fast walk 45 Keep your heart rate up, walk outside preferable or minutes if you have a treadmill on that. 2 Running 30 Run outside or on a treadmill keep up a steady minutes 3 HIIT 20 minutes 4 Cycling 30 minutes Option 2 pace for the whole time. 45 seconds on 15 seconds off, do sprints outside or on a treadmill. If you have a bike go out on it, 1 Star Jumps 3 x 20 Squat with a jump these will take it out of you. Sprint as fast as you can. 2 Sprint on the spot 3 x 30 seconds 3 High Knees 3 x 30 High knees I want you to 4 Jump rope 3 x 30 seconds 5 Jumping Jacks 6 Sumo Jump Squat Take 2 minutes rest then start again hear your breathing now!! That s it nice and easy for a bit. 3 x 40 Easy one but for lots of reps keeps the heart beating. 3 x 25 A killer to finish you off don t stop till you get them done. 12

14 Chest & Back week Flat bench 3 x 30 Lie on the floor if you don t have a bench. Flyes 2 Straight arm pull 3 Wide push up on knees 4 Alternating Renegade Row 5 Lying back extension 6 Swiss ball reverse extension 7 Romanian Deadlift 3 x 25 Lie on the floor if you don t have a bench. If it hurts don t move your arms as far back. 3 x 10 Start off on your knees try and get your nose to the floor, its fine if it s hard to start with it will get easier. 3 x 25 Use weights if you can (tins will work) 3 x 20 Try just lifting your legs to start with, if easy lift both arms and legs. 3 x 25 If you don t have a swiss ball try it over the edge of the sofa or a chair. 3 x 30 Start with no weight and get used to it and then add weight if easy. 13

15 Legs week 3-4 Keep your chest up, drive 1 Bodyweight 3 x 35 through your heels. Squats If you don t have 2 Clams 3 x 25 resistance bands put a 3 Wall sit 3 x 1 minute weight on your leg. Sit at a 90 degree angle hands by your side and back against the wall, you should feel this burn. If easy try a raised glute 4 Glute 3 x 25 bridge off a low table or bridge sofa. Legs at 90 degree angle 5 Bodyweight 3 x 20 when in the lunge. Stationary Lunges Don t arch your back; this 6 Donkey 3 x 30 will cause lower back Kicks pain. Yep just as simple as that. 7 Front kicks 3 x 40 This might sound strange 8 Reverse 3 x 25 but you will feel it work. table 14

16 Arms & Shoulders week Tricep Dips 3 x 20 Start with your legs bent and as you start to improve straighten them. 2 Bicep Curls 3 x 25 Start off, with something light if you can do it easily then find something a little heavier. 3 Bent over rows 4 Side lateral raise 5 Military 3 x 25 Use something light to get a feel for this exercise it can be hard to get right. Pull into your belly button. 3 x 18 Start with something light, and progress later. 3 x 20 Use a towel or resistance band to make this a little harder. press 6 Superman 3 x 20 Try keeping your upper body on the floor to start with and just lift your legs if easy lift both. 7 Cobra 3 x 25 Keep your elbows tucked in by your side to feel the burn. 15

17 Abs week Toe 3 x 20 per One touch to the foot is one for that side. touches side 2 Sit ups 3 x 10 This might be hard to start with, keep your feet on the floor and hold your arms to the side of you. If easy place 3 Lying bicycle 3 x 15 per side 4 Plank 3 x 20 seconds 5 Mountain Climbers your arms on your chest. Like riding a bike but you are lying down. What fun! Keep your back flat!! Don t hold your butt in the air and don t let it sag down. 3 x 20 Like running up a mounting while on your hands. Play around with this one until you find how you feel it most. Start with no weight, if easy add a little. 6 Russian Twists 3 x 15 per side 7 Crunches 3 x 12 Lift your shoulders off the ground; look at the ceiling so you don t strain your neck. 16

18 Cardio week Fast walk 45 minutes 2 Running 30 minutes 3 HIIT 20 minutes 4 Cycling 30 minutes Option 2 Keep your heart rate up, walk outside preferable or if you have a treadmill on that. Run outside or on a treadmill keep up a steady pace for the whole time. 45 seconds on 15 seconds off, do sprints outside or on a treadmill. If you have a bike go out on it, 1 Star Jumps 3 x 20 Squat with a jump these Rest for 2 minutes then do it again. will take it out of you. Sprint as fast as you can. 2 Sprint on the spot 3 x 30 seconds 3 High Knees 3 x 30 High knees I want you to hear your breathing 4 Jump rope 3 x 30 seconds 5 Jumping Jacks 6 Sumo Jump Squat now!! That s it nice and easy for a bit. 3 x 40 Easy one but for lots of reps keeps the heart beating. 3 x 25 A killer to finish you off don t stop till you get them done. 17

19 Chest & Back week 5-6 Number Exercise Set X Rep 1 Around the worlds 2 Romanian Deadlift 3 Hyperextension on swiss ball Notes 3 x 15 On the floor if you don t have a bench, try to prop yourself up. 3 x 30 Keep using weights if you have been, or try adding them if you haven t. 3 x 15 If you don t have a swiss ball try over the side of a sofa or chair. 4 Push ups 3 x 25 Keep trying with these. 5 Decline Bench 3 x 12 Lean over the side of the sofa or bed if you don t have a bench. Press 6 Isometric 3 x 10 These might be hard stick with them. Wipers 7 Flat bench flyes 3 x 30 Keep it up and feel the burn. Done 18

20 Legs week Romanian 3 x 12 Put your foot on the sofa or a chair, it will be Split squat hard at first. 2 Kneeling 3 x 20 Put a towel under your knees add weight if too Squats easy. 3 Single leg 3 x 12 Start with no weight, add if too easy. deadlift 4 Chair 3 x 10 This will be hard, try to balance and get used to Pistol it. Squats 5 Calf Raises 3 x 15 Add weight and do off a low table or step to get a full range of motion. 6 Fire Hydrants 7 Box Jump Squat 3 x 15 Try adding a resistance band if you have one. 3 x 12 Jump onto the sofa or a low table if you don t have a box. 19

21 Arms & Shoulders week Cross body 3 x 15 Use your Strength not momentum. hammer curl 2 Zottman Curl 3 One arm Tricep Dip 4 Bent over tricep extension 5 Arm Circles 6 Two arm front raise 7 Cuban Press 3 x 12 This can be a little confusing to start with, you will get it. 3 x 10 If the weight is too heavy use a resistance band or towel. 3 x 12 Start off light. 3 x 30 No weights, feel the burn. 3 x 10 Start off light, this will be hard. 3 x 12 This is a little confusing, don t worry you will get there. 20

22 Abs week AB roll 3 x 5 Use a towel on a slippery floor, or a paper outs plate on the carpet. 2 Scissor 3 x 12 Try with your hands under your butt if you Kicks are struggling. 3 Table top 3 x 15 Remember to breath, these will be hard. crunch and twist 4 Leg pull in 3 x 12 Put your hands under your butt to help. 5 Plank Dips 3 x 12 Keep the booty down, 6 Oblique Crunches 7 Spider Crunch straight back. Don t go too fast or too slow, you won t feel it. 3 x 20 per side 3 x 12 If you can t get your leg all the way up don t worry it will take time. 21

23 Cardio week Fast walk 45 minutes 2 Running 30 minutes 3 HIIT 20 minutes 4 Cycling 30 minutes Option 2 Keep your heart rate up, walk outside preferable or if you have a treadmill on that. Run outside or on a treadmill keep up a steady pace for the whole time. 45 seconds on 15 seconds off, do sprints outside or on a treadmill. If you have a bike go out on it, 1 Star Jumps 3 x 20 Squat with a jump these will take it out of you. Sprint as fast as you can. 2 Sprint on the spot 3 x 30 seconds 3 High Knees 3 x 30 High knees I want you to hear your breathing 4 Jump rope 3 x 30 seconds 5 Jumping Jacks 6 Sumo Jump Squat now!! That s it nice and easy for a bit. 3 x 40 Easy one but for lots of reps keeps the heart beating. 3 x 25 A killer to finish you off don t stop till you get them done. 22

24 Chest & Back week 7-8 Number Exercise Set X Rep 1 Around the worlds 2 Romanian Deadlift 3 Hyperextension on swiss ball Notes 5 x 15 On the floor if you don t have a bench, try to prop yourself up. 5 x 30 Keep using weights if you have been, or try adding them if you haven t. 5 x 15 If you don t have a swiss ball try over the side of a sofa or chair. 4 Push ups 5 x 25 Keep trying with these. 5 Decline Bench 5 x 12 Lean over the side of the sofa or bed if you don t have a bench. Press 6 Isometric 5 x 10 These might be hard stick with them. Wipers 7 Flat bench flyes 5 x 30 Keep it up and feel the burn. Done 23

25 Legs week Romanian 5 x 12 Put your foot on the sofa or a chair, it will be Split squat hard at first. 2 Kneeling 5 x 20 Put a towel under your knees add weight if too Squats easy. 3 Single leg 5 x 12 Start with no weight, add if too easy. deadlift 4 Chair 5 x 10 This will be hard, try to balance and get used to Pistol it. Squats 5 Calf Raises 5 x 15 Add weight and do off a low table or step to get a full range of motion. 6 Fire Hydrants 7 Box Jump Squat 5 x 15 Try adding a resistance band if you have one. 5 x 12 Jump onto the sofa or a low table if you don t have a box. 24

26 Arms & Shoulders week Cross body 5 x 15 Use your Strength not momentum. hammer curl 2 Zottman Curl 3 One arm Tricep Dip 4 Bent over tricep extension 5 Arm Circles 6 Two arm front raise 7 Cuban Press 5 x 12 This can be a little confusing to start with, you will get it. 5 x 10 If the weight is too heavy use a resistance band or towel. 5 x 12 Start off light. 5 x 30 No weights, feel the burn. 5 x 10 Start off light, this will be hard. 5 x 12 This is a little confusing, don t worry you will get there. 25

27 Abs week AB roll 5 x 5 Use a towel on a slippery floor, or a paper outs plate on the carpet. 2 Scissor 5 x 12 Try with your hands under your butt if you Kicks are struggling. 3 Table top 5 x 15 Remember to breath, these will be hard. crunch and twist 4 Leg pull in 5 x 12 Put your hands under your butt to help. 5 Plank Dips 5 x 12 Keep the booty down, 6 Oblique Crunches 7 Spider Crunch straight back. Don t go too fast or too slow, you won t feel it. 5 x 20 per side 5 x 12 If you can t get your leg all the way up don t worry it will take time. 26

28 Cardio week Fast walk 45 minutes 2 Running 30 minutes 3 HIIT 20 minutes 4 Cycling 30 minutes Option 2 Keep your heart rate up, walk outside preferable or if you have a treadmill on that. Run outside or on a treadmill keep up a steady pace for the whole time. 45 seconds on 15 seconds off, do sprints outside or on a treadmill. If you have a bike go out on it, 1 Star Jumps 3 x 20 Squat with a jump these will take it out of you. Sprint as fast as you can. 2 Sprint on the spot 3 x 30 seconds 3 High Knees 3 x 30 High knees I want you to hear your breathing 4 Jump rope 3 x 30 seconds 5 Jumping Jacks 6 Sumo Jump Squat Rest for 2 minutes then do it again now!! That s it nice and easy for a bit. 3 x 40 Easy one but for lots of reps keeps the heart beating. 3 x 25 A killer to finish you off don t stop till you get them done. 27

29 Finishers (You don t have to do these) Upper Body Week Arnold press 20 Bent over row Week standing overhead tricep dips 15 concentration curls (Repeat x 3) Legs Week Inner thigh lifts 20 Lunge step ups Week Squat front kicks 25 Single leg glute bridge (Repeat x 3) Abs Week Cocoons 20 Centre Crunches Week Dead Bug 15 Double Crunches (Repeat x 3) 28

30 Glossary: Superset: Perform exercise in a row without stopping. For example perform exercise A followed by exercise B without resting. Drop set: Perform the exercise then reduce the weight (drop) and repeat for the number of sets. Pyramid Set: Perform the exercise, each set increasing the weight and decreasing the reps or vice versa. Don t forget to keep an eye on your form I know this may be hard so try recording your workouts or using your TV for the reflection, if you are unsure, ask I am happy to help. Acknowledgments Thank you to everyone that is supporting this guide I know it s not the normal kind of guide that people bring out, I hope it brings many people success, whether it s more confidence or a stronger body. You are all amazing keep smashing your goals; I ll see you all on Instagram. 29

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&START&DATE:&& & NAME:&& & HEIGHT:& & 24 DAY CHALLENGE WEIGHT:& & && &&&&END&DATE:&& & NAME:&& & HEIGHT:& & 24 DAY CHALLENGE WEIGHT:& & && Welcome to the first day of your new fun, fit lifestyle, the first