Body By Jeanai LLC advises everyone to consult with their physician before starting this or any other exercise and/or modified nutritional program. After your physician's consent, proper form, correct breathing and the consumption of small frequent meals throughout the day are essential to preventing physical injury, muscle recovery and keeping the metabolism efficient. Body By Jeanai LLC assumes no liability for those who choose to ignore the said advice.
Proper Form: 
Never lock out joints (elbows or knees) so, keep slightly bent.
Keep head up, shoulders square and chest erect
When performing standing weighted exercises (squats or lunges), keep body weight off toes and towards the heels of the feet.
Proper Breathing: Take deep breaths in through the nose
Exhale through the mouth upon exertion in each
exercise.
For Workout Fuel: Have a light snack (apple or yogurt ) 30 minutes before performing this workout
Week 3:
- You'll need a jump rope, exercise mat, chair, at least two stairs and a 8 lb to 10 lb pair of dumbbells. Oh, and a few new items added to your grocery list. This workout should be performed 3 times this week (every other day).
Stretching Warm-up:
- Start with bringing your arms up above your head all the way in the air. Slowly bend from the small of your back with slightly bent knees lowering your torso with arms still extended until you touch your toes. Remember to take deep quality breaths and perform 15 slow repetitions. Jog in place for one minute.
The Workout:
- Jumping rope fast for 2 minutes (feet together hops and keep core engaged)
- Pushups fast for 1 minute (Can be in a modified pushup position on your knees with feet held slightly off the floor)
- Extended Plank for 1 minute (Start in plank position but with hands close together and extended forward about 3 inches out in front of your head)
- Plank Row for 2 minutes (Start in plank position with each hand should be resting on a dumbbell. With dumbbell in right hand, bring dumbbell up to your chest. Your elbows should be pointed up towards the ceiling while you keep your arms close to your rib cage. Descend the right arm and place weight down and repeat complete movement with the left.)
- Squat to chair with 8 lb to 10 lb dumbbells and combine with bicep curls at the low end of the squat for 2 minutes
- Mountain Climbers fast fast for 2 minutes (Start in plank position with your feet apart about the width of your hips. With left leg still extended out behind you, bend your right knee and in one motion jump it up and in landing on your right toes but under the chest. Jump up and in bringing the left knee under the chest and keep repeating.
- Abdominal Reverse Crunches for 2 minutes
- Abdominal scissor crunches for 2 minutes
- Toe raises combined with an Overhead Tricep Presses using ONE 8 lb or 10lb dumbbell for 2 minutes (keep elbows forward and core engaged for balance)
- Tricep dips for 2 minutes (Start by sitting on 2ND stair from the floor and with hands by the sides of your hips and fingers towards your knees. Slightly lift buttocks off the stair and move forward just clearing your buns and back from the edge of the stair. With your core engaged, inhale and lower your hips down 4 inches while bending at the elbows then exhale and lift hips back up and extend arms to straight position again.)
- Squat to chair with 8 lb to 10 lb dumbbells and combine with bicep curls at the low end of the squat for 2 minutes
- Alternating lateral leg lunges with 8 lb to 10 lb dumbbells for 2 minutes
- Jump rope fast for 2 minutes (feet together hops with core engaged)
- Pelvic Thrust for 2 minutes ( Lie on your back with your knees bent and heels of your feet on the 2ND stair. Keep your knees directly above your hips and your arms flat to the floor besides you. Exhale and press your heels into the stair while lifting your hips off the floor as high as you can go. It is important to squeeze your gluteus at the top of the motion and after a second of hesitation, lower your hips back to the floor and repeat.)
Repeat this entire routine one more time
Total routine time 54.0 minutes
Week 3 Meal Plan:
- Breakfast: Any Meal Replacement Protein Shake powder (Soy, Whey or Vegetarian) made with 8 oz of soy, almond or skim milk. 16 oz of water
- AM Snack: 1 packet low fat string cheese (60 calories) and 1 large green Granny Smith Apple. 16 oz of water
- Lunch: 4 oz Honey & Mustard glazed skinless boneless grilled or broiled chicken breast garnished with 1 Tablespoon of fresh salsa. Serve with 2 cups medley of fresh greens and/or baby spinach, cucumbers, sliced carrots, snap peas, green onions, 2 Tablespoon black beans and 1 Tablespoon of corn kernels. Dress in no more than 2 Tablespoons of a light balsamic vinaigrette. 16 oz of water
- PM Snack: 2 Teaspoons peanut butter or Nutella and 10 baby carrots and 2 stalks of celery. 16 oz of water
- Dinner: 4 oz grilled or sauteed chicken breast seasoned with chili powder, garlic, cayenne pepper and a dash of soy sauce. Served on ONE whole wheat or grain LARGE soft taco shell. Dress with chopped lettuce, onion, tomatoes, hot peppers, fresh salsa and 1Teaspoon of low fat shredded cheddar cheese.. Accompany with a side salad with NO cheese and dressed with no more than 2 TBSP of a light balsamic vinaigrette dressing. 16 oz of water
- Dessert: 1 Weight Watchers sugar-free ice fruit bar or the like (about 80 calories)
Body By Jeanai LLC advises everyone to consult with their physician before starting this or any other exercise and/or modified nutritional program. After your physician's consent, proper form, correct breathing and the consumption of small frequent meals throughout the day are essential to preventing physical injury, muscle recovery and keeping the metabolism efficient. Body By Jeanai LLC assumes no liability for those who choose to ignore the said advice.
Proper Form: Never lock out joints (elbows or knees) so, keep slightly bent.
Keep head up, shoulders square and chest erect
When performing standing weighted exercises (squats or lunges), keep body weight off toes and towards the heels of the feet.
Proper Breathing: Take deep breaths in through the nose
Exhale through the mouth upon exertion in each
exercise.
For Workout Fuel: Have a light snack (apple or yogurt ) 30 minutes before performing this workout
Week 2:
- You'll need a jump rope, exercise mat, chair, at least two stairs and a 8 lb to 10 lb pair of dumbbells. Oh, and a few new items added to your grocery list. This workout should be performed 3 times this week (every other day).
Stretching Warm-up:
- Start with bringing your arms up above your head all the way in the air. Slowly bend from the small of your back with slightly bent knees lowering your torso with arms still extended until you touch your toes. Remember to take deep quality breaths and perform 15 slow repetitions. Jog in place for one minute.
The Workout:
- Jumping-Jack fast for 2 minutes (keep Core engaged)
- Walk the Clock for 1 minute (Get into plank position: Without moving your feet, walk you hands left from 12 o'clock position to 9 o'clock position then back to 12 o'clock - then walk hands right to 3 o'clock position then back to 12 o'clock position - keep your core engaged the whole time and your head held neutral)
- Abdominal reverse crunches for 2 minutes
- Jumping Alternating knee Raises fast for 2 minutes (land on balls of the feet - NOT THE TOES) Note: If you have sensitive knees, replace this exercise with Alternating high knee step ups on stairs with 8 lb or 10 lb dumbbells for 2 minutes.
- Toe raises combined with an Overhead Tricep Presses using ONE 8 lb or 10lb dumbbell for 2 minutes (keep elbows forward and core engaged for balance)
- Abdominal scissor crunches for 2 minutes
- Squat to chair with 8 lb to 10 lb dumbbells and combine with bicep curls at the low end of the squat for 2 minutes
- Double Arm Rown with 8 lb to 10 lb weights for 2 minutes
- Alternating lateral leg lunges with 8 lb tp 10 lb dumbbells for 2 minutes
- Jump rope fast for 2 minutes (feet together hops)
- Seated shoulder press with 8 lb dumbbells combined with alternating knee raises for 1 minute Note: If the weights get too heavy to keep good posture then switch to an alternating seated shoulder press combined with knee raises
Repeat this entire routine one more time
Total routine time 48.0 minutes
Week 2 Meal Plan:
- Breakfast: Any Meal Replacement Protein Shake powder (Soy, Whey or Vegetarian) made with 8 oz of soy, almond or skim milk
- AM Snack: 1/2 cup cottage cheese and 1/2 peeled orange
- Lunch: 4 oz Jerk Seasoned skinless boneless grilled or broiled chicken breast garnished with 1 Tablespoon of fresh salsa. Serve with 2 cups medley of fresh greens and/or baby spinach, cucumbers, sliced carrots, snap peas, green onions, 2 Tablespoon black beans and 1 Tablespoon of corn kernals. Dress in no more than 2 Tablespoons of a light basalmic vinaigrette.
- PM Snack: 1/2 peeled orange , 20 raw or roasted unsalted almonds
- Dinner: 4 oz grilled teriyaki talapia fillet, 1/2 cooked cup brown rice (make rice with fat free chicken broth for more flavor), 1-cooked cup garlic spinach (sautee fresh garlic in a skillet with 1 Tablespoon of extra virgin olive oil and add spinach and stir over heat for 1 minute, drizzle lemon juice and sprinkle white pepper for added flavor and serve)
- Dessert: 1 Weight Watchers sugar-free ice fruit bar or the like (about 80 calories)
Body By Jeanai LLC advises everyone to consult with their physician before starting this or any other exercise and/or modified nutritional program. After your physician's consent, proper form, correct breathing and the consumption of small frequent meals throughout the day are essential to preventing physical injury, muscle recovery and keeping the metabolism efficient. Body By Jeanai LLC assumes no liability for those who choose to ignore the said advice.
Proper Form: Never lock out joints (elbows or knees) so, keep slightly bent.
Keep head up, shoulders square and chest erect
When performing standing weighted exercises (squats or lunges), keep body weight off toes and towards the heels of the feet.
Proper Breathing: Take deep breaths in through the nose
Exhale through the mouth upon exertion in each
exercise.
Week 1:
- You'll need a jump rope, exercise mat, chair, at least two stairs and a 8 lb to 10 lb pair of dumbbells. Oh, and a few new items added to your grocery list. This workout should be performed 3 times this week (every other day).
Stretching Warm-up:
- Start with bringing your arms up above your head all the way in the air. Slowly bend from the small of your back with slightly bent knees lowering your torso with arms still extended until you touch your toes. Remember to take deep quality breaths and perform 15 slow repetitions. Jog in place for one minute.
The Workout:
- Jump rope fast for 2 minutes (feet together hops)
- Hold in plank position for 1 minute
- Abdominal reverse crunches for 2 minutes
- Jump rope fast for 2 minutes (feet together hops)
- Alternating high knee step ups on stairs with 8 to 10 lb weights for 2 minutes
- Abdominal scissor crunches for 2 minutes
- Squat to chair with 8 lb to 10 lb weights for 2 minutes
- Alternating leg lunges with 8 lb tp 10 lb weights for 2 minutes
- Jump rope fast for 2 minutes (feet together hops)
- Bicep curls with 8 lb to 10 lb weights for 1 minute
Repeat this entire routine one more time
Total routine time 43.5 minutes
Week 1 Meal Plan:
- Breakfast: Any Meal Replacement Protein Shake powder (Soy, Whey or Vegetarian) made with 8 oz of soy, almond or skim milk
- AM Snack: 1 pre-packaged Activia Yogurt cup and 1 Teaspoon peanut butter or soynut butter
- Lunch: 4 oz Turkey burger served on whole wheat or whole grain bun dressed with lettuce, tomato and mustard. Accompanied with 1/2 cup of warmed black beans and 1 Tablespoon of salsa mixed.
- PM Snack: 1 whole apple, 1 Teaspoon of peanut butter or soynut butter 1/2 cup fresh baby carrots.
- Dinner: 4 oz grilled jerked salmon, 1 small baked sweet potato
sprinkled with cinnamon and 1-cup steamed broccoli with fresh
lemon juice and white pepper for added flavor (Can substitute salmon with 4.0 oz skinless, boneless chicken breast.)
- Dessert: 1 Weight Watchers sugar-free ice fruit bar or the like (about 80 calories)
