Outdoor workout

Fit and Sexy in 15 minutes

Fit and Sexy With A 15 Minutes Workout

Fit and Sexy With A 15 Minutes Workout

 

 

Girls do you really think you can get fit and sexy with a 15 minutes workout.Well depending on your goals the answer is yes you can, if you follow a healthy lifestyle and are consistent with your training and eating.

The key to do so is to set goals and go for them. Remember this is a life style not a short term solution. If you commit you need to stick and earn what you dreaming about, because at the end of the day once you achieved you goal you will feel like a million dollars.

Today JamCore girl Andrea Lowell has put together a great workout that can help you reach your goal and look great doing it only three times a week.

The great thing about this workout is that you can do it anywhere. You won’t need a gym or a machine. All you need is heart determination and a pair of dumbbells.

Here is the workout

Overhead Dumbbell Shoulder Press: 3 – 4 sets x 10 – 12 reps or 30 sec on / 30 sec off

2 Arms Dumbbell Row: 3 – 4 sets x 10 – 12 reps or 30 sec on / 30 sec off

Reverse Lunge / Side Squat: 3 – 4 sets x 10 – 12 reps or 30 sec on / 30 sec off

Leg Tucks: 3 – 4 sets x 20 – 50 reps or 30 sec on / 30 sec off

Click on video below and make sure you pay attention to all the coaching points.

 

Enjoy the workout and make sure you keep your form. In the mean time please share this blog with your friends and if you have any questions feel free to email me at jamo@jamcoretraining.com

About Me: My name is Jamo Nezzar I’m the Ceo of JamCore Training and creator of the popular New Me System Women Program. I’m here to help you get in the best shape of your life by providing you with the right tools that teaches you how to do it. 

Please Click here to subscribe to my mailing list for all future updates

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4 Outdoor Exercises You Should Do After a RUN

4 Outdoor Exercises You Should Do After a RUN

Today I would like to share with you 4 outdoor exercises you should do after a run. Many people love running but after their run usually they can’t figure out what to do as far as exercises so they end up going home and have a shower and end it. Exercising after a run following a well designed routine can help you tremendously not only lose weight but also get toned much faster.

I asked my dear friend Jacquelyn Umof to come up with a routine to help with your training after your run.

We put together these 4 great exercises so here they are:

Exercise one: Body push up 3- 4 sets x 30 sec or 12- 15 reps

Get into a plank position and again you can do these off a ledge or the floor and by keeping a tight midsection lower your body up and keeping a straight line.

Exercise two: Body Weight Squats Or Squat Jumps 3- 4 sets x 30 sec or 12- 15 reps

Again here is you can’t do Squat jumps just do squats, make sure you keep your knees in line with your toes and while driving your body up drive through the heels and not the knees.

Exercise three : Leg Tucks 3- 4 sets x 30 sec or 20-40 reps

Sit at the end of the ledge hands behind your back, knees together heels together and bring your knees towards your chest.

Exercise four: Step Up kick back 3- 4 sets x 30 sec or 12-15 reps

I love this exercise because not only it works your legs to get them toned, but it also work your butt.

Here is the Video of all four exercises.

Enjoy the workout and make sure you keep your form. In the mean time please share this blog with your friends and if you have any questions feel free to email me at jamo@jamcoretraining.com

About Me: My name is Jamo Nezzar I’m the Ceo of JamCore Training and creator of the popular New Me System Women Program. I’m here to help you get in the best shape of your life by providing you with the right tools that teaches you how to do it. 

Please Click here to subscribe to my mailing list for all future updates

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