Janet jenkins intense cardio strength training

When the active fight against excess body weight reaches the stage of figure correction, changes in diet are not enough, so training is introduced.

Since it is problematic to create an effective set of exercises, we suggest using programs from a famous trainer named Janet Jenkins, who promises everyone who performs her exercises will have beautiful buttocks and thighs.

Janet heads the most popular American fitness trainers, whose services are used by celebrities.

At a young age, she was interested in a variety of sports, and after receiving her medical education she took up nutrition.

This approach gave her the opportunity to create effective training programs, which gave Janet incredible popularity.

For the whole body

Sexy Abs, Arms, Legs (Sexy belly, arms and legs)

Janet Jenkins' Sexy Abs, Arms, Legs workout will tone your abs, reduce arm fat, and tone your legs and butt . The video program lasts 1 hour, during which time you will work the muscles of the whole body. Standard exercises are diluted with movements from yoga and ballet, and the aerobic pace is maintained by light dance movements. For classes you need dumbbells and a mat; the program is suitable for beginners.

Cardio Sculpt

Despite the name, Cardio Sculpt is not a purely aerobic program. This is a workout with dumbbells for the muscles of the whole body, which takes place at a fairly high pace. Functional exercises will strengthen your muscles, and the energy of the activity will help you burn calories and fat . The lesson lasts 45 minutes, the final ten minutes will be spent on the mat, training your hips and abs. Cardio Sculpt is more intense than the previous program, but is also suitable for beginners. You will need dumbbells and a mat.

Total Body Circuit (21-day full body workout)

The 21 Day Total Body Circuit is a more advanced version of Cardio Sculpt. The program is divided into two 35-minute workouts, during which you work on individual muscle groups. Classes are held at a brisk pace, but with virtually no jumping or other serious cardio exercises . For training, you will again need a mat and dumbbells. The level of the program will be optimal for both beginners and more advanced ones. Moreover, those studying in Janet’s group show two versions of exercises: simple and complex.

Kickboxing Bootcamp (Kickboxing)

Elements from kickboxing have long been the basis of many fitness programs. And this is not surprising, because kicks and swings are great for increasing your heart rate, which means making your workout fat-burning without running or jumping. In addition, kickboxing helps strengthen your leg muscles and improve stretching. Janet Jenkins' Kickboxing Bootcamp workout is built on elements from this combat sport, with the addition of functional exercises for problem areas. The aerobic strength program lasts 50 minutes; again, you will need dumbbells and a mat.

More about Kickboxing Bootcamp..

Bikini BootCamp (Die in an Hour)

This is Janet Jenkins's most intense video workout, so it is best not taken on by a physically unprepared person. The Die in an Hour program consists of two parts. The first part is pure cardio with jumping and acceleration and lasts 30 minutes. The second part is based on strength exercises with dumbbells and lasts 45 minutes. You can do them one by one, or you can do two in a row at once, if you have enough strength for it.

Nutrition

It is no longer a secret to anyone that not only his health, but also his figure depends on what a person eats. Those trying to lose weight, in addition to physical activity, should reconsider their diet. Janet Jackson recommends creating a meal plan with a calorie content of 1500-2000 kcal:

Breakfast: 30 grams protein, 50 grams carbohydrates, 12 grams fat (450 kcal).
Lunch: similar to breakfast (450 kcal).
Dinner: 30 grams protein, 12 grams fat, 35 grams carbohydrates (350 kcal).
3 snacks: 14 grams protein, 6 grams fat, 20 grams carbohydrates (150 kcal).

Throughout the day, you should also remember about water, which you should drink 2.5 liters. Janet recommends eating fiber in every meal (at least 5 grams). Thanks to it, the process of sugar absorption slows down. Also, do not forget about seafood containing essential fatty acids. If you can’t eat fish, then you need to purchase omega-3 supplements or walnut oil.

For the press

Ab Blast (Perfect Abs)

If your problem area is the stomach, then you need to choose Janet Jenkins’ “Perfect Abs” workout. With this program you will work the rectus abdominis, internal and external obliques, transverse muscles, as well as the muscles of the spinal and lumbar regions. The lesson lasts only 20 minutes , so it can be combined with other Janet Jenkins programs for better effectiveness. You don't need dumbbells, just a gymnastics mat on the floor. The video program is available in Russian.

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Core & Stretch It Out (For abs and stretching)

This video program consists of two workouts. The first, Core Workout, is very similar to the previous ab workout. It also lasts 20 minutes, all exercises are also performed on a mat and all abdominal muscles are also worked. True, Core Workout is a little more complex in level, but nevertheless it is accessible to absolutely everyone. The second part of the program, Stretch It Out, with regular practice will help you achieve ideal stretching and flexibility. The workout is performed at a slow pace to gently and safely stretch the muscles.

Blast the Belly Fat by Janet Jenkins (Belly Workout with Exercise Ball)

If you have a stability ball, be sure to try Janet Jenkins' Blast the Belly Fat workout. If you think that this is one of those tedious programs where you will lie on a fitball and continuously pump up your abs, then you are mistaken. This is an hour-long intensive class where you will work on your abdominal muscles at a high aerobic pace, practically without lying on the mat. In this program, Janet uses an integrated approach to working on the abs: this includes strengthening the muscle corset and burning abdominal fat.

For hips

Butt & Thigh Blast (Correction of hips and buttocks)

This workout by Janet Jenkins is often done in conjunction with Ab Blast for the abs, because the stomach, thighs and buttocks are the main problem areas for many girls. Butt & Thigh Blast also lasts 20 minutes, during which you will perform exercises to shape beautiful thighs and buttocks. You'll work not only on your quadriceps, but also on stubborn areas like the back, outer, and inner thighs. The program doesn't even require dumbbells, just a mat. Suitable for beginners too, available in Russian voice acting.

More about Butt & Thigh Blast..

Flawless Figure with Janet Jenkins

The popular trainer advises combining the program she created with the aerobic exercises you like, if you need to not only build muscles, but also achieve fat burning.

To achieve maximum effect, you should adjust the menu: before doing exercises, consume proteins that do not include carbohydrates, then eat a salad (200 g). A stunning effect can be achieved with several sessions per week.

Despite its simplicity, the set of exercises was compiled by Janet quite competently. The first part is performed lying down to maximally pump the muscles of the buttocks, the second is a set of fitness programs for the hips:

squats
lunges
swings

Yoga and Pilates

Pilates

A set of Pilates exercises will help you improve your posture and coordination, increase flexibility and joint mobility, and strengthen your abdominal, back and leg muscles . A Pilates workout with Janet Jenkins takes place at a slow, measured pace with full concentration on the exercises. The class lasts 45 minutes, and you will do most of the exercises while lying on the mat. The trainer does not offer any super complex exercises, so the program is also suitable for beginners.

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Yoga

Janet Jenkins is a versatile trainer, so she can teach you the basics of yoga in addition. In order to practice this program, it is not necessary to have at least some experience in yoga ; Janet shows the exercises at a very accessible level. The class lasts 50 minutes, and during this time you will not only improve your flexibility, but also improve muscle strength. Yoga can also help you relieve stress and calm your mind.

More about Yoga..

Power Yoga

After 7 years, Janet modified her yoga program and released Power Yoga videos. It offers a wider variety of asanas, for which you will need some physical fitness. And the difficulty of the training is higher. Power Yoga lasts 1 hour 25 minutes, but if you wish, you can split the program into 2 parts. It will not be easy for beginners to cope with the program; it is better to start practicing with the first version of yoga.

Advantages and disadvantages of classes

An undeniable advantage of the program is its ease of implementation. For the press you will only need a mat to work out the buttocks, as well as the hips - a spacious place where you can freely perform swings.

There are no jumps, so you won't disturb your neighbors.

It is also noted that:

The abs, hips, and buttocks are worked on, so that all problem areas are affected.
Doing this complex is difficult in relation to the load, but it is fun, as evidenced by the reviews. The training is as energetic as possible, and the trainer is quite positive.