A rousing cardio workout with Janet Jenkins based on kickboxing

Many people loved training with Janet Jenkins for 3 reasons: high efficiency, absolute accessibility and extraordinary positivity . Janet puts her soul into each of her video programs, making them as useful as possible for losing weight and creating a beautiful body.

As the founder and president of Hollywood Coach, Janet Jenkins has produced a variety of video programs to improve your figure. Most classes are accessible even to beginners , and the trainer leads the class so energetically that you won’t even notice how quickly the workout goes by.

For convenience, we have divided all the video workouts of the famous trainer into the following groups: for the whole body, for the abs, for the hips, yoga and Pilates. Following the links you can go to a detailed description of the programs, their features and video examples.

Biography of Janet Jenkins

A black athlete was born on the outskirts of Ottawa into a poor family. Jeanette was one of three children raised by a single mother who could barely make ends meet. While studying at school, the girl tried a lot of sports. She participated in all sporting events. Passion for sports was a kind of cocoon for Janet, protecting her from a poor existence. Feeling great about this hobby filled her with confidence.

After graduating from college, Jenny Jenkins completed three majors in sports medicine and nutrition. Having started her coaching career, the girl began to blog . Valuable recommendations attracted many visitors, the number of which soon reached record numbers.

Thanks to the creation of chic workout programs, Jenkins today tops the list of the most famous fitness instructors in America.
World-famous stars use its services.

Tracy Anderson “Metamorphoses” – 90-day program

Super program from Madonna's trainer. Tracy claims that she can help you achieve a slim and graceful body without the effect of pumped up muscles, which is especially important for those who want to look not so much athletic as petite and fragile. This effect is achieved by working out small muscles that form the silhouette, without increasing as much as large muscles. In other words, this course is designed not for terrain, but for silhouette.

This course is designed for 90 days.

The videos below are 1 cardio workout and 9 strength workouts, each of which takes 10 days. Cardio is done after every strength training.

You need to study for 6 days in a row, then take a day of rest (that is, choose 1 day off per week). The 10 days for one video also includes weekends.

Training programs

Janet's programs are ideal in terms of content and duration. This is evidenced by the reviews of women who have completed them. Particular attention is paid to intense cardio training . According to the Hollywood trainer, there is no better load for problem areas of the legs and buttocks.

Jenkins offers a choice of training complexes that will not only help you lose weight, but also improve your body shape and gain sports skills:

1. Stretching - This program begins with Janet's stretching with strength training. This promotes muscle pumping and good fat burning. Due to the fact that you can vary the degree of difficulty, any girl will choose an option for herself. The complex ends with stretching, relaxing the muscles. The lesson lasts 60 minutes. American celebrities really like this complex.
2. Yoga is a less challenging and vigorous option for correcting problem areas, including the buttocks and thighs. This complex is aimed at those who do not value strength training and cardio. Non-classical yoga from Jenkins slowly but effectively leads to the desired result.
3. "Hollywood Coach" This is the name of Janet’s main proprietary comprehensive program, which consists of two blocks: for gorgeous abs, for luxurious buttocks and thighs. She combines several sports disciplines: kinesthesia, Pilates and fitness aerobics.
4. The kickboxing party is part of the previous complex. This option is most suitable for those who love dance classes. A bonus to a good mood will be firm buttocks and beautiful abs.

More advice from a Hollywood coach

Janet Jenkins is generous with advice and loves to share her experiences with followers. The athlete recommends:

1. Weigh yourself, measure yourself and take photos to monitor your results.
2. Eat no later than two hours before training and no earlier than 1.5 hours after exercise.
3. Eat sea fish containing essential fatty acids three times a week or take omega-3 supplements.
4. Do not eat business lunches, which are too high in calories and are prepared from unused ingredients.
5. Don't expect quick results.
6. Mentally concentrate on the muscles.
7. Treat training like work.
8. Pay more attention to working the core and back muscles.
9. Be very careful with alcohol as it slows down your metabolism for several days.
10. Eat at least 25 g of fiber per day (at least 5 g of fiber with each serving of food), which reduces the rate of sugar absorption.
11. Walk more.
12. Always eat healthy and eliminate “food junk” from your diet.

Janet's signature program consists of a block for perfect hips and buttocks and lessons for perfect abs. Advanced athletes can perform both complexes in one workout. An experienced trainer also offers a series of video classes with strength training, yoga and dance elements.

https://youtube.com/watch?v=FeItnm42XH4

Patience and hard work can work miracles, so even if things don’t work out, don’t give up and keep moving. Gradually the muscles will get stronger, and even the most difficult leg swings will be easy. With proper nutrition, after 6 weeks you will see your improved shape in the mirror and realize that you can achieve a lot with home workouts.

Perfect abs

In the first part of the program, Janet is asked to pump up her abdominal muscles in a short 20 minutes. During training, all muscles are affected: external, internal, rectus and oblique. Additionally, the lower back and back are worked out, which are also responsible for the ideal appearance of the tummy. Women rarely pay attention to these areas.

Janet herself says the following about this complex:

• the program for ideal abs is quite complex, and the first classes can last more than 30 minutes, since the exercises will be performed intermittently;
• If it is important not only to get perfect abs, but also to lose extra pounds, you should use the complex together with aerobic training.

Flat tummy

Any physical activity when performed systematically can give positive results in favor of a beautiful body. Hollywood trainer Janet Jenkins has put together familiar and effective exercises into a single sports complex. “Perfect Abs” is a continuous twenty-minute exercise aimed at strengthening the abdominal muscles.

The program from the star coach is loved by many girls from all over the world. Firstly, because of the simplicity of the complex, and secondly, for the result. Janet designed it in such a way that ultimately all the abdominal muscles are strengthened: external, internal, rectus, oblique and even the lower back muscles. The main block of the program is 17 minutes. It includes basic sit-ups, crunches, prone leg kicks, abdominal exercises for the lower back, and isothermal exercises. After exhausting work, there is a three-minute stretch, which is undesirable to neglect, because thanks to it, the muscles relax and their strength increases.

Correction of buttocks and thighs

To tighten and make your buttocks, thighs and thighs beautiful, you can use the second half of the Hollywood Trainer program. It is designed to get rid of deposits on the inner thighs and in the riding breeches . In this complex, according to Janet, there is not a single area that would remain unaffected. In this case, you don’t need to buy sports equipment - the body itself works.

The training complex is divided into two parts. The exercises of the first part are performed standing, the second - lying down. The program pumps up muscles perfectly, but does not help you lose weight.

Having opted for Janet Jenkins’ “Ideal Hips and Buttocks” program, you will need to do additional aerobic training. To make the effect more obvious, you need to adjust your diet. Before class you need to eat light proteins without carbohydrates, after class - 200 grams of salad. An ideal result can be achieved by exercising twice a week.

The complex offered by the trainer is simple, but well composed. The first part of the program is a classic fitness set:

• swings;
• squats;
• balance exercises;
• lunges.

The second part of the program is performed lying on the floor. It actively works the buttocks.

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.

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.

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.

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.

Pros and cons of training

Regarding Janet Jenkins' programs, reviews are mostly positive. The main advantage is the ability to study at home. To work on the buttocks and thighs, you only need space; to pump up your abs, you need a mat. The important thing is that there are no “loud” exercises in the complex that could disturb the neighbors. Additionally, you can note:

• According to reviews, studying with Janet Jenkins is not boring and not too easy (in terms of load). The trainer is very positive, and the training itself is energetic;
• no problem area is left unattended; all parts of the buttocks and thighs are treated without exception.

Valuable advice from a trainer

Before any undertaking, you need to set a specific goal. Same thing in fitness. After all, people begin to take care of themselves when they don’t like the reflection in the mirror. Therefore, when planning to work on Janet Jenkins’ “Ideal Abs” program, you should set the goal: “I want to lose 3 kg and achieve six-pack abs.”

Before starting classes, or rather before the first workout, you should take control measurements of your arms, hips, waist and weigh yourself. Then this procedure must be repeated twice a month with the systematic implementation of the fitness program. This is an excellent motivation when, after some time, the measurement numbers become less than the original ones.

No pity during training - this is the key to an ideal figure. In one interview, Janet Pink’s mentee admitted that she lost 20 kg in 4 months thanks to the strictness of her mentor. And this is not the only result of Janet Jenkins’ “Perfect Abs” program. Reviews with photos of girls who regularly performed the exercises of the star trainer are impressive, but more on that a little later.

Muscle-building basics

You already own one of the best pieces of equipment for building muscle: your beautiful body. And you don't have to follow a rigid routine to glean the lean-inducing returns. You can choose the types of movements or fitness styles you enjoy and incorporate strength training into your lifestyle.

Aim for two or three strength training workouts per week, whether that's:

• lifting
• taking a power yoga class
• busting through a high intensity interval training (HIIT) circuit
• doing bodyweight exercises

Pumping iron isn't the only way to get buff

Sure, you can head to the gym, but if you're tight on funds or prefer the privacy of your own pad, you can get lean just by using your bodyweight.

A recent study shows that training with lighter loads and more repetitions is just as effective at building muscle as training with heavy weights and fewer reps. Just do the exercise until your muscles demand a break.

That means you can squat with no added weights and get a similar result as doing weighted squats — simply go until you couldn't possibly do one more.

Strive for three sets, adding to your number of reps as you get stronger.

Toss out rules about reps

If you prefer holding lunges in a yoga class rather than doing walking lunges around your apartment, you'll still reap the strength benefits.

Repeating a movement to fatigue is a great way to gain strength, but muscle contraction of any kind will produce powerful results, says one small study.

ISOTONIC

• pushups
• squats
• crunches
• donkey kicks
• triceps dips

Aim for a mix of isotonic and isometric exercises in your fitness regimen. If you've got achy joints, aim for more isometric exercises. Hold for 30 seconds to start with and work your way up to more time.

• plank
• Warrior Pose(s)
• boat pose

For both types of exercises, try for 3 sets.

Bust the moves that give you the most bang

Whether doing reps or holding a static pose, which target multiple muscles or muscle groups, will make your efforts the most efficient.

Think burpees, side-plank rotations, and mountain climbers. These exercises often get your heart rate going and give a dose of cardio, especially if you do them as part of a HIIT circuit.

Modify movements to suit your needs

Altering an exercise is all about meeting your body where it's at right now. If your wrists aren't pleased, drop to your forearms.

Or if you aren't ready for standard pushups, use a wall or a bench so you can do them at an incline. Over time, you may be able to work your way to the floor.

Most exercises have several modifications. Or you can try a “sister move” that produces similar results. Step ups can sub in for box jumps, for example, if you don't have a box, are worried about banging your shins, or just want to go easier on your pelvic floor.

Before getting started, consider doing your own research or schedule a session with a personal trainer who can teach you moves that make sense for you.