JENNA’S SCHEDULE
Walk + Arms and Abs
A more chill workout….
Focus: getting some intentional movement in while on Prolon!
GAME PLAN: 20 minute walk (of your choice), 15 minute abs, 10 minute arms!
60 MINUTE STRENGTH
HEAVY STRENGTH DAY
Focus: being a savage with the weights
Be sure to challenge yourself with weight choices today! Andy is pretty nerdy but I will say he programs great strength workouts….
Bodyweight Circuit Workout
BODYWEIGHT BURN
This bodyweight workout will challenge your entire body! We have strength focused functional circuits followed by short cardio bursts. This is a workout that can be modified to be completely low impact! Warmup is included.
GYM - Stairs & Strength
STAIRSSSS
Focus = Strength + Steady Cardio
5 minute warmup
do your own thing! I recommend some runners lunges (world’s greatest stretch) with walkouts, some hamstring and quad stretching, side lunges, some arm circles, and maybe some glute bridges to wake up the lower body! You can also walk on the tread for a few mins!
Stair Circuit 1:
0-2:00 single step at base level (around a 6)
2:00-2:45 crossover step at base level
2:45-3:30 ADD 1 LEVEL skip a step w/ crossover
3:30-4:15 skip a step traditional
4:15-5:00 PUSH (add 2-4 levels above base)
5:00-5:30 RECOVER single step (base level)
5:30-6:00 right side step
6:00-6:30 left side step
6:30-7:00 single step
7:00-7:30 PUSH (2-4 levels above base)
7:30-8:00 RECOVER skip a step (one level above base)
8:00-8:30 PUSH (2-4 levels above base)
8:30-9:00 RECOVER skip a step (one level above base)
9:00-10:00 single step base pace recovery
Strength Circuit 1:
15 bodyweight air squats
12 Front Rack Squats (weights racked on shoulders)
go HEAVY!!! if you aren’t struggling in the last few reps, go heavier next round.
10 single arm rows (each side)
enjoy this sexy man demo video I found
10 curtsy lunges (each side, weights in suitcase position hanging at sides)
10 Pushups (knees or toes)
15 touchdown squat jacks
10 commandos
REPEAT STAIR CIRCUIT #1
Strength Circuit 2:
15 bodyweight air squats
15 Front Rack Squats (weights racked on shoulders)
go HEAVY!!! if you aren’t struggling in the last few reps, go heavier next round.
12 single arm rows (each side)
enjoy this sexy man demo video I found
12 curtsy lunges (each side, weights in suitcase position hanging at sides)
10 Pushups (knees or toes)
15 touchdown squat jacks
10 commandos
BONUS FINISHER: 1 minute plank
Weekly Call
CALL NOTES
Trip was chill
Cough is GONE!!!!
WAS considering a minimally invasive fat / skin removal procedure
will wait until fat loss goal is met :)
Incorporate minimum 15 min walk after dinner
try and be asleep by 10:30pm
wake up at 5:30ish for workout
Meals:
FAST BAR after workout in AM
Lunch around 1-2:00pm
veggie and protein focus
2 palm sized servings of protein
1 thumb of healthy fat (avocado, nuts, oil)
minimal carbs - focus on veggies!
Snack = no cow bar OR greek yogurt
can also have some veggies and guac / hummus
Dinner done by 8:30pm
can do smoothie on later / less hungry days
Workout Schedule
one cyclebar class + ABS
1-2 orange theory classes
bodyweight strength
stair master + strength
bootcamp tread or bike - cardio / strength mix
heavy dumbbell strength
AB ROUTINE:
:40 dead bug
:20 tabletop knee press
:30 extending crunch
:30 SLOW bicycles
:30 crunches (feet down)
:30 one crunch one knee tap
:40 LCR crunches (left, center, right)
:20 pulse crunch up in center
:40 legs at tabletop —> two heel lowers x two crunches
:20 legs straight up REACH for toes
REST 30 SECONDS & REPEAT
do with cyclebar and on strict cardio days
PROLON one week from today!!!
will chat friday
PREV CALL NOTES
Been sick for almost a month but FINALLY getting through it!!
Vacation is coming up this weekend!!!
bodyweight, resistance bands, and light weights workouts
order food with sauces on the side and light oil
do lots of walking!
PROLON One Day Reset this week!!!
pick a day and let me know
follow instructions and drink ONLY plain water / herbal tea!
YOU GOT THIS
Eat fast bars for “breakfast”
aim for a later lunch!
Resistance bands & bodyweight workouts this week
Cyclebar friday
PREV CALL NOTES
Still sick :( Had stomach bug yesterday. Feeling better today and even got a workout in! V impressive!
continue with supplements!!
Working Tues-Thurs this week 9:00am-7:00pm
new regular hours YAY!
Light workout Tuesday morning (prev posted)
Cycle wed morning
Thurs: TBD (depending on how you’re feeling!)
Salmon Poke Bowls for lunch this week
Order Prolon
Complete 3 check in tasks:
reset journal prompt
looking back, looking ahead document
deep health assessment
Beach Body Bands
BAND CAMP
Summertime is on its way! This workout will help you sculpt long lean muscles while rocking out to some summery tunes. You'll need resistance band loops - ideally one heavy and one medium. If you only have one band, that's okay too! We'll complete a quick warmup followed by a glute activation series. Then, we'll complete two main circuits in superset fashion. Crush it!
Bodyweight Abs & Booty
ABS + BOOTY
No equipment is needed for this lower body + core focused workout! We'll start with a warmup followed by a core strength circuit. Then, we'll move into a lower body strength circuit followed by a quick lower body focused Tabata. We'll finish with a core strength and cardio circuit! Crush it fam!
Resistance Bands Sculpt
SCULPT
This is a fun workout with a surprising challenge! We're not doing timed intervals or circuits today, we're just flowing! I'll keep you guessing throughout this workout :) You'll need resistance band loops (ideally two) - one light / medium and one heavy! If you only have one band, medium will work well for this workout. A short warmup is included!
SCULPT w/ Light Weights
SCULPT
This full body sculpt workout might be a surprising challenge! We're using light dumbbells today - think 5lbs maximum! No circuits or timed intervals today - we are just flowing! Warmup is included. Crush it!
Weekly Call
CALL NOTES
Been sick for almost a month but FINALLY getting through it!!
Vacation is coming up this weekend!!!
bodyweight, resistance bands, and light weights workouts
order food with sauces on the side and light oil
do lots of walking!
PROLON One Day Reset this week!!!
pick a day and let me know
follow instructions and drink ONLY plain water / herbal tea!
YOU GOT THIS
Eat fast bars for “breakfast”
aim for a later lunch!
Resistance bands & bodyweight workouts this week
Cyclebar friday
PREV CALL NOTES
Still sick :( Had stomach bug yesterday. Feeling better today and even got a workout in! V impressive!
continue with supplements!!
Working Tues-Thurs this week 9:00am-7:00pm
new regular hours YAY!
Light workout Tuesday morning (prev posted)
Cycle wed morning
Thurs: TBD (depending on how you’re feeling!)
Salmon Poke Bowls for lunch this week
Order Prolon
Complete 3 check in tasks:
reset journal prompt
looking back, looking ahead document
deep health assessment
HIKE + 20 MIN STRENGTH
HIKE —> STRENGTH
Getting in a lil cardio and a lil strength before work!
Let’s move the body! I have two new-ish 20 min classes from Rebecca. Both are fire! If you have extra time, maybe hit some abs too :)
Deep Health Assessment
Health Check In!
Let’s do an updated assessment of your overall health! Download the document and complete the questionnaire. Then, please upload the completed version! I’ll evaluate your “score” and share the results with you. :)
HIKING BOOTCAMP
HIKE + STRENGTH
Focus: Low Impact Cardio + Strength
Listen to your body today! Take it easy if needed… :)
Looking Back, Looking Ahead
PROGRESS CHECK!
Download the looking back, looking ahead document here. Fill it out and please upload your completed form below! :)
MINDSET - RESET
Time for a RESET. Take some time to answer the questions below in your journal, and then share them with me below :)
Weekly Call
CALL NOTES
Still sick :( Had stomach bug yesterday. Feeling better today and even got a workout in! V impressive!
continue with supplements!!
Working Tues-Thurs this week 9:00am-7:00pm
new regular hours YAY!
Light workout Tuesday morning (prev posted)
Cycle wed morning
Thurs: TBD (depending on how you’re feeling!)
Salmon Poke Bowls for lunch this week
Order Prolon
Complete 3 check in tasks:
reset journal prompt
looking back, looking ahead document
deep health assessment
PREV CALL NOTES
SICK :( Feel better soon!
Focus on resting, supplements/probiotics, and nutrition this week
Add 1 teaspoon of flax and 1 teaspoon of chia to your smoothies or oats (can omit avocado)
Soups for dinner
Order the following supplements from whole foods
Umcka Cold + Flu Homeopathic Supplement
chewable or liquid
PROBIOTIC: options below, not sure what your particular store will have
PROLON
Scroll down and order a single box using this link and you should receive a free 1 day reset
Use code PROLONHAL
Low Impact Bodyweight Workout
LOW IMPACT STRENGTH
Focus: Some low impact strength to ease yourself back in after being sick!
This bodyweight workout is totally low impact and quiet. NO jumping today! We will be focusing on full body strength & stability. I am NOT including a warmup - so please make sure you are properly warmed up before starting! Feel free to do a short walk to prep the body along with a few stretches. We will complete 4 combo-building circuits. Each circuit will have three 30 second intervals that build upon each other! You'll be completing 90 seconds of work before resting after each round!
WALK + ABS
WALK + ABS
Focus: Just getting some movement in!
Let’s ease back into movement with a walk and some abs!
Weekly Call
CALL NOTES
SICK :( Feel better soon!
Focus on resting, supplements/probiotics, and nutrition this week
Add 1 teaspoon of flax and 1 teaspoon of chia to your smoothies or oats (can omit avocado)
Soups for dinner
Order the following supplements from whole foods
Umcka Cold + Flu Homeopathic Supplement
chewable or liquid
PROBIOTIC: options below, not sure what your particular store will have
PROLON
Scroll down and order a single box using this link and you should receive a free 1 day reset
Use code PROLONHAL
PREV CALL NOTES
Work is going super well!!!!
early morning workouts were not bad - easier than later workouts (no time to think before starting haha)
has been eating greek yogurt after early workouts (+ baby carrots ;)
no cow bar around 10/11
lunch between 2-4pm
no time for snacking at work which is awesome!
this week we’re trying smoothies for breakfast
2 handfuls of greens
1 scoop sunwarrior
1/2 TBS nut butter
1 cupped handful of frozen berries
liquid stevia
big scoop of ice (or two)
unsweetened almond or coconut milk
lunch this week: hearty + healthy
roasted sweet potatoes (serving size = 1 cupped handful)
roasted cauliflower
sautéed spinach (light on the oil, try to only use spray)
option to add cherry tomatoes or sun-dried tomatoes
air fried chicken
Take note of how your meals are making you feel!
Review your nutrition guide
write down any questions you have for me
Workout Schedule this week:
Saturday: heavy lift
Sunday: cardio focus
Monday: 7-7 heavy lift
Tuesday: 7-7 treadmill + light strength
Wednesday: 11-7 Cyclebar
Thursday: 11-7 Stairs + Strength
GYM - Stairs & Strength
STAIRS + STRENGTH
Focus = Strength
Follow along with the 20 minute stair stepper workout I wrote for you! Then, hit the 30 minute strength video below. It’s gonna get sweaty :)
5 minute warmup
do your own thing! I recommend some runners lunges (world’s greatest stretch) with walkouts, some hamstring and quad stretching, side lunges, some arm circles, and maybe some glute bridges to wake up the lower body! You can also walk on the tread for a few mins!
Stair Circuit:
0-2:00 single step at base level (around a 6-7)
2:00-3:45 ADD 1 LEVEL skip a step
3:45-4:30 skip a step w/ crossover
4:30-5:00 single step w/ crossover (still one level above base)
5:00-5:30 single step (still one level above base)
5:30-6:00 ADD 1 LEVEL (two levels above base)
6:00-6:30 ADD 1 LEVEL (three levels above base)
6:30-7:00 RECOVER BASE LEVEL single step
7:00-7:30 right side step
7:30-8:00 left side step
8:00-8:30 crossover step
8:30-9:00 ADD 1 LEVEL skip a step w/ crossover
9:00-9:30 skip a step traditional (still one level above base)
9:30-10:00 single step (still one level above base)
10:00-11:00 1 MINUTE PUSH (2-4 levels above base)
11:00-11:30 RECOVER base pace single step
11:30-12:00 single step w/ crossover
12:00-12:30 30 SECOND PUSH (2-4 levels above base)
12:30-13:00 RECOVER base pace single step
13:00-13:30 right side step
13:30-14:00 left side step
14:00-14:30 single step
14:30-15:00 ADD 1 LEVEL skip a step
15:00-15:30 skip a step w/ crossover
15:30-16:00 single step (one level above base)
16:00-16:30 ADD 1 LEVEL single step (two levels above base)
16:30-17:00 ADD 1 LEVEL single step (three levels above base)
17:30-18:00 ADD 1 LEVEL single step (four levels above base)
18:00-18:30 RECOVER base pace single step
18:30-19:30 LOWER LEVELS to 4 or 5 - skip a step with a kickback
19:30-20:00 single step
60 MINUTE STRENGTH
TOTAL BODY STRENGTH
Focus: being a savage with the weights
Be sure to challenge yourself with weight choices today! Andy is pretty nerdy but I will say he programs great strength workouts….
WALK + BOOTY BAND BURN
WALK —> BOOTY BANDS
Focus: Just getting some movement in before work!
Let’s move the body bright and early! Hit a 30 minute hike and some booty bands - we haven’t done bands in a MINUTE! If you have extra time, maybe hit some abs too :)
CYCLE x STRENGTH - Upper Body
CYCLE —> STRENGTH
UPPER BODY
My arms were shaking by the end of this workout! You'll need a set of medium dumbbells for two strength circuits. It is always a great idea to have options on hand for dropping down in weight or leveling up as needed. A quick warmup is included today. Our first strength circuit will focus on biceps, chest, and shoulders. Our second circuit will BURN OUT the triceps and work the lats a bit. We will finish with a quick bodyweight Tabata circuit!
GYM - Stairs & Strength
STAIRS + STRENGTH
Focus = Strength + Cardio
5 minute warmup
do your own thing! I recommend some runners lunges (world’s greatest stretch) with walkouts, some hamstring and quad stretching, side lunges, some arm circles, and maybe some glute bridges to wake up the lower body! You can also walk on the tread for a few mins!
Stair Circuit:
0-2:00 single step at base level (around a 6-7)
2:00-2:30 ADD 1 LEVEL skip a step
2:30-3:00 skip a step w/ crossover
3:00-4:00 BASE PACE crossover step
4:00-5:30 PUSH 30 seconds (2-4 levels above base)
5:30-6:00 SKIP A STEP active recovery (1 level above base)
6:00-6:30 skip a step w/ crossover
6:30-7:00 single step (still 1 level above base)
7:00-7:45 PUSH 45 seconds (2-4 levels above base)
7:45-8:30 SKIP A STEP active recovery (1 level above base)
8:30-9:00 single step (1 level above base)
9:00-10:00 PUSH 1 MINUTE! (2-4 levels above base)
10:00-10:30 RECOVER single step base pace
10:30-11:15 right side step
11:15-12:00 left side step
12:00-12:30 single step recovery
STRENGTH ROUND 1:
5 plank walkouts w/ commando
10 front rack squats*
10 single arm rows (each side)*
10 deadlifts*
10 squat jumps
21’s biceps curls (medium weights)
7 curls from the bottom —> halfway up
7 curls from halfway —-> all the way up
7 curls full range all the way down all the way up
15 chest flies (medium weights)
lying on back, can be in bridge position if you please!
REPEAT STAIR CIRCUIT :)
STRENGTH ROUND 2:
5 plank walkouts w/ commando
12 front rack squats*
12 single arm rows (each side)*
12 deadlifts*
10 squat jumps
21’s biceps curls (medium weights)
7 curls from the bottom —> halfway up
7 curls from halfway —-> all the way up
7 curls full range all the way down all the way up
15 chest flies (medium weights)
lying on back, can be in bridge position if you please!
WALK + BODYWEIGHT UPPER BODY
WALK —> UPPER BODY
Focus: Just getting some movement in before work!
OK this is the best walk I’ve done in a while! Playlist is fire. Once you’re finished with the walk, hit the bodyweight upper body video below! Have a few extra mins? 5 minute abs is included as well :)
60 MINUTE STRENGTH
TOTAL BODY STRENGTH
Focus: being a savage with the weights at 5am
Be sure to challenge yourself with weight choices today! Andy is pretty nerdy but I will say he programs great strength workouts….
RUN + Bodyweight Blast
RUN + Bodyweight Strength / Cardio
Focus = Cardio
Let’s warm the body up first! Hit the pre-run warmup and decide whether you want to do strength before or after the run! Once you’re warm and ready, choose a guided run from the link below OR pick out a Peloton one. I recommend about 20 minutes of running. Then hit the bodyweight strength and cardio video!
Click below to access my library of guided runs! PW: halrunclub
FULL BODY STRENGTH
FULL BODY STRENGTH
Focus: choosing challenging weights
Let's burn out those muscles! This strength training workout will challenge your entire body. There is NO jumping around or dedicated cardio moves in this workout! You'll need just one dumbbell - something on the heavier side (think 15lbs). We'll start with a warmup and core work before moving into our two strength circuits. We'll finish with a super quick stretch. Crush it babe!