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Introduction
This unique and specialized Jamcore workout consists of 3 circuits. Each circuit consists of 4 exercises depending on the workout level. Most of the exercises are core functional exercises that can be done in the privacy of your home or in the gym. Some of the exercises were created by Team Jamcore, while others are common/basic exercises. The key is the application and implementation of the exercises.Exercises:
Circuit 1
Circuit 2
Circuit 3
About this workout
For JamCore Members who:
- Used to workout and stopped
- Feel very tight; want to increase flexibility
- Are resuming exercise from an extended lay off
- Desire fat loss
Workout Program:
It's an 8 week program that consists of 12 exercises to be performed in 3 different circuits, with 2 minute break between each circuit, plus warmup activation and recovery sequences.Time Required:
60 minutes per day during the week
Equipment Needed:
Floor mat or towel, balance ball, step or pylometric box, med ball, exercise bench, pair of powerblocks or dumbbells, foam roller, stretching rope.
Workout Frequency: 1 Day on / 2 Days off.
Week 1 and 2:
- 2 rounds of circuit 1, 2 and 3
- Reps and sets: 10-12 reps, unilateral movement 6-8
- Rest: 2 minutes between each circuit
Week 3 and 4:
- 3 rounds of circuit 1, 2 and 3
- Reps and sets: 10-12 reps, unilateral movement 6-8
- Rest: 90 sec between each circuit
Weekly Non-Training Days: (In Order)
Week 1 and 2:
- Warm up activation X 2
- Cardio: 30 minutes (60-70% of MHR) week 1 and 2 (preferred cardio fast walking outdoors or treadmill, elliptical (optional)
- Recovery X 2 after cardio
Week 3 and 4:
- Warm up activation X 2
- Cardio: 30 minutes (70-80% of MHR) preferred cardio is fast walking and jogging (members with knee problems, refrain from this activity) is optional either on the treadmill or outdoors
- Recovery X 2 after cardio
Weekends:
Bouncy recovery (outdoor activities. hiking, cycling)
- Make sure you take your time learning the movements
