Tag Archive | "jenna-douros"

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Strength building core finisher workout

The core includes all of the abs (deep and superficial) in addition to the muscles of the hips and lower back. These four exercises are designed to target as much of the core as possible. When combined with the flexion, extension and rotation exercises in the DB Complex and HIIT workout, you have a very comprehensive workout plan.

Where possible, think of squeezing the inner thighs together and drawing the pelvic floor in and up (think holding your pee mid-flow) – this is the most surefire way to activate the midline and the ‘lazier’ lower and deep transverse abdominals.

We don’t just want a washboard stomach on the outside, we want a corset on the inside.

You can do the exercises in any order but I like to start with the lower abs (reverse crunches) and finish with a neutral spine (reinforcing correct posture for the day).

Reps: 20 of each

Progression:

Week 1: 1 set | Week 2: 2 sets

Week 3: 3 sets | Week 4: 4 sets

Reverse Crunch x 20

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Lying on your back, lift your legs in the air with your knees slightly bent. Place your hands on the floor beside you. Without momentum, use your lower abs to slowly curl the hips off the floor as if you want to touch your toes to the ceiling. Slowly lower them back to the starting position. This is one rep.

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Sit down on the mat with your knees bent, your hands hugging your knees and lift your feet off the floor. Open your arms, extend your legs as long and as low as possible without arching your back. Lift your torso, bend your knees, and return to the starting position

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Lie on your back and raise your legs 90 degrees. Spread your arms straight out to your sides for support. Rotate your legs to one side, stopping short of touching the floor. Rotate to the other side. Try and reach the top hip on the rotation while keeping the opposite shoulder on the ground to make sure you’re not only working the abs but getting a great stretch through the upper (thoracic spine). As you improve, bring your arms closer in to your body so they offer less stability

Plank-Ups x 12

 

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The goal is to maintain a solid plank position throughout the whole exercise and to not let your hips sway. Start on your elbows and toes. Keep your hips as still as possible, push up with one hand, then the other, until you are propped up in a push-up position. Lower back down to your elbows one arm at a time. Halfway through, change your leading arm so you strengthen the other shoulder as you press up to your hands. Note: hand placement should be where your elbows were – don’t cheat the movement by just trying to straighten your arm.

Models/Trainers: Alexa Towersey (@actionalexa) &
Jenna Douros (@jennalouise_jl)

Photographer: Jason Lee // @jasonminilee

Wearing: Douros – P.E. Nation // Towersey – Heroine Sport
(shoes by Athletic Propulsion Labs) via Stylerunner

 

Strength building core finisher workout

Posted in Bodybuilding, Exercises, Fitness Equipment, Nutrition, Weight lossComments (0)

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Jenna Douros’ HIIT workout sampler

Designed to get your heart rate high and burn max calories this HIIT circuit by Jenna Douroswill also help you improve your muscle endurance and cardiovascular fitness.

Kick-sits x 20

 

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Start in a bear position, hands directly under shoulders and elbows/knees hovering approximately an inch off the ground, under hips. Keep both hands planted on the ground while you thread one leg though to the opposite side until your hip taps the ground. Bring your leg back through the same way and repeat on the opposite side.

Plyo Push-tucks x 10

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Start by lying on your belly with your hands flat on the floor, tucked just under your shoulders. From this position you want to push your body up into a raised plank position while simultaneously tucking both knees towards your underarms. Return the same way and repeat for a total of 10 reps.

In and Outs in Squat Position on Toes x 20

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Start in a squat position. Now raise up onto your toes before jumping both feet out wide and back in again. That’s 1 rep.

Wall Walks x 8

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Start by lying on your belly with your feet touching a wall and hands above your head. From this position, reverse/push your body up the wall, walking your hands all the way in so that your chest meets the wall. Return the same way and repeat for a total of 8 reps. You ould regress this exercise to reverse burpees, where you just place your hands on the ground as if for a regular burpee and jump your feet up the wall.

Travelling Mountain Climbers x 10 each direction

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Just like your standard mountain climber; the difference being you will move left for 10 reps and right for 10 reps.

 

Jenna Douros’ HIIT workout sampler

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Jenna Douros’ pyramid shred workout

As much as we appreciate the calorie burn native to hill sprints, they can get boring come the end of your training week. Change up your routine with this high-intensity blast courtesy of our beautiful cover model, Jenna Douros – if you’re game!

Regardless of your fitness level or exercise experience – whether you’re a bodybuilder, gymnast or a weekend warrior – you can implement pyramid techniques and principals into your workout routine to achieve amazing results.

One of the reasons I work pyramid sets into my own training and that of my clients, is because they’re so versatile – you can apply them to nearly any workout. Pyramids can be a great way to break through those barriers that have brought progress to a standstill. The abnormal rep range helps to shock your system, shift those stubborn plateaus and really wake those muscle fibres up to improve tone and shape.

My training style contains a lot of exercise variety and an abundance of challenges to keep my mind motivated and my results moving forward. I’m so excited to share this pyramid workout with you!

Warning: this workout is quick, innovative, fun and, best of all, makes you feel like a child again. However, don’t let that fool you into thinking it’s a training session you can cruise through. The following pyramid set is a high-intensity, full-body workout that will require everything you’ve got and nothing less.

JD’s Pyramid Workout 

10,9,8,7,6,5,4,3,2,1 reps (and back up to 10 if you are game.)

The aim is to perform 10 reps of each exercise with little to no rest. Follow suit performing 9 reps of each exercise with little to no rest, then 8 reps, then 7 reps and so on, descending all the way down to 1 rep. If you are game, work your way back up the pyramid in the same fashion until you reach 10 reps again.

There is nothing like a bit of healthy competition to push you harder so you exert more energy and keep yourself accountable. I suggest recording your time for completing the entire workout, so you can try and beat it the next time. Your only competition is you!

Photography: Adam McGrath Hcreations photography

Roll-ups (inverted burpee)

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Begin in a standing position. Squat down, rolling on to your back while tucking your knees into your chest with your hands above your head. Rolling forward, throw your hands down towards your feet and kick both feet into the air and press into a hand stand. Lower both feet simultaneously to the ground.

Tip: If this is your first time, you may like to do this against a wall 

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Jenna Douros’ pyramid shred workout

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Paige Hathaway

Paige Hathaway

11 hours 21 minutes ago

Worst gym pickup like ever:
Damn girl, Imma call that ass “avocado” cause it’s the good kind of fat..... 🦗 🦗

- What’s the worst or best lol pick up line you’ve either heard or said?!

Paige Hathaway

1 day 12 hours ago

I’m heading somewhere today...✈️
If you can guess where I’m traveling too... (I know it’s a shot in the dark) but first person that guesses where I’m going gets a shoutout on my Snapchat! 1,2,3 GO ..... 🌎🤔

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