Welcome to the JamCore intermediate workout! Below is a description of the workout, a workout plan and the links to the various workout circuits.
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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:
- Fair decent shape (regularly work-out)
- Want to improve flexibility
- Desire endurance gains
- Desire fat loss
Workout Program:
It's a 6-8 week program that consists of 12 exercises to be performed in 3 different circuits, with 60-90 seconds break between each circuit
Workout frequency:1 day on/ 1 day off week end off
Week 1 - 4
- 3 rounds of circuit 1, 2 and 3
- Reps and sets: 12-15 reps, unilateral movement 8-10
- Rest ; 60-90 sec between each circuit
Off Days (in order)
- Warm up activation X 2 circuit
- Cardio: 30-40 minutes (70-80% of MHR) preferred cardio is fast walking, jogging (members with knee problems, refrain from this activity) or elliptical
- Recovery X 1 after cardio
Weekends:
Bouncy recovery (outdoor activities, hiking, cycling ..ect
* Make sure you take your time learning the movements
