DO WORK FITNESS

2013-06-20T12:32:00.001-07:00

Testimonial!

2013-02-07T06:22:00.001-08:00

“Do Work Fitness has changed my outlook on exercise: even after having a baby, the workouts are short enough for nap time and efficient enough to see results in a week! Plus, it’s not a boring routine – I actually look forward to my exercise time instead of dreading it.”

Thanks Heather!

MONDAY MAYHEM! BACK/SHOULDERS SUPER SETS

2012-10-08T04:18:00.001-07:00

HAPPY MONDAY!!! LETS KICK THE MONDAY BLUES OUT OF YOU WITH SOME SUPERSETS! IF YOUR TRYING TO GAIN SOME DENSITY AND MASS 2-3 SETS 8-10 REPS 60 SEC REST HEAVY WEIGHT AS YOU CAN STAND. FOR TONING UP AND BURNING FAT 3-4 SETS 12-18 REPS 30 SEC REST IN BETWEEN SETS...LETS GO!

PLATE LOADED PRONE BACK ROW
MILTARY PRESS WITH BARBELL
HIGH ROW BARBELL
SHRUGS PLATE LOADED

PLATE LOADED LAT PULL DOWN
DUMBELL SIDE RAISES
PULL UPS (ASSISTED OR NONE)
BARBELL FRONT RAISE

CABLE SINGLE ARM ROW
EXT ROTATION (CABLE)

SIX PACK TIME!

WEIGHTED DECLINE CRUNCH
WEIGHTED DECLINE RUSSIAN TWIST
SUPER MAN PLANKS

FINISH UP 15-20 MIN OF STEADY BUT NOT TO HEAVY CARDIO TO GET THE BLOOD FLOWING AND MUSCLE REPAIR STARTED. DO WORK!

FRIDAYS WORKOUT UPPER BODY CIRCUIT

2012-10-05T16:22:00.004-07:00

YOU MADE IT! ITS FRIDAY TIME FOR A UPPER BODY REFRESHER CIRCUIT STYLE. THIS MEANS 4 SETS 18-20 REPS LOW TO MEDIUM WEIGHT 30 SEC REST NO MORE HEAVY STUFF UNTIL MONDAY GOT IT GET IT GOOD LETS DO WORK THEN!

DUMBELL BACK ROW
CHEST FLY
SHOULDER PRESS/MILITARY PRESS
BICEP CURLS WITH CURL BAR

OVER HEAD TRICEP WITH CABLE OR DUMBELL

CABLE ROW SINGLE ARM
BENCH PRESS BAR OR DUMBELL
SHOULDER CIRCLES OUCHHHHH
PLATE LOADED PREACHER CURLS
TRICEP KICK BACKS

FINISH WITH 15-20 MIN STEADY PACED CARDIO
DO WORK FITNESS!

Leg Day!!! ouchhh

2012-10-04T04:25:00.002-07:00

Heyyyy you ready to kill your legs!!!! Your legs are one of the biggest muscles in your body, when you work them it releases chemicals that help the entire body gain...dont skip leg day...No one enjoys going up the stairs at home the next day but no pain no gain right!?

SQUATS W BAR
DEADLIFTS
SEATED CALF RAISE

LEG EXTENSION MACHINE
PRONE LEG CURL MACHINE
STANDING CALF RAISE

WEIGHTED LUNGE
ABDUCTION MACHINE
ADDUCTION MACHINE

***LETS FINISH WITH SOME ABS!

1 MINUTE PLANK
KNEE UPS ON CHAIR
WEIGHTED SIDE BENDS

FINISH UP WITH 15-20 MIN OF STEADY CARDIO TO GET THAT BLOOD FLOWING INTO YOUR MUSCLES AND REPAIR STARTED

FOR THE ABOVE WORKOUT YOU WANT TO GO 3-4 SETS 8-12 REPS DO WORK!

EMAIL ME WITH ANY QUESTIONS JENKFITLIFE@YAHOO.COM

REST DAY

2012-10-03T04:19:00.002-07:00

Good morning,afternoon,evening....today is a rest day. Take this day to exercise the most important muscle your brain. Re-evaluate your purpose for working so hard in the gym or the track or where ever you get fit. Make sure everything you are working so hard for is for you and you alone. Be proud of your accomplishments thus far and imagine a year from now what they will be and where you will be at! Have a good rest day all!

"A man is but the product of his thoughts what he thinks, he becomes."
-Ghandi

Todays workout Bicep/Tricep

2012-10-02T14:06:00.002-07:00

Todays workout

Seated preacher curl w curl bar
reverse curls with curl bar

Tricep pull down cable
seated overhead tricep cable
Pose curls

Incline DB curls
Hammer Curl DB

Tricep Dips body weight
Triangle Pushup body weight

Triceps (3-4 sets) Bicep (3 sets heavy as you can)

A human being is capable of doing great things. Show yourself what you can do and be proud of the determination you showed.
DO WORK

Todays workout back/shoulders

2012-10-01T12:01:00.002-07:00

Great workout for back and shoulders Im doing this today how about you!

BENTOVER BARBELL ROW
ARNOLD PRESS DUMBELL
FRONT TO SIDE RAISE DUMBELL
PLATE LOADED OR CABLE LAT PULLDOWN
EXT. ROTATION CABLE MACHINE
SEATED CABLE ROW
SHRUGS WITH DUMBELLS HEAVY HEAVY
CABLE SHOULDER RAISES FRONT TO BACK
REVERSE PULL UPS ON THE SMITH MACHINE

AB CIRCUIT

DECLINE OVERHEAD PLATE CRUNCH
PLATE LOADED FLUTTERS
PLATE RUSSIAN TWIST
PLANK UP/DOWNS

AS HEAVY WEIGHT AS YOU CAN PREFORM 10-15 REPS 3-4 SETS EACH EXERCISE FOLLOWED UP WITH 10-15 MIN CARDIO ENDURANCE

DO WORK!

Ball Pushups

2012-09-11T04:27:00.003-07:00

Check out this exercise and give a go yourself. Grab the ball on the sides and perform a pushup. To make things harder move the ball away from the wall so it has no support...or raise one leg in the air!! Great chest day ending movement to really get that last burn in!!

http://www.youtube.com/watch?v=p8QaMvFEdy8&list=UUHqNqmUu45mHn71OqtIX-Eg&index=1&feature=plcp

LETS HELP OUR YOUTH

2012-08-06T07:05:00.002-07:00

Do you know a child or teen that has low confidence and bad health? Personal Training can boost self esteem and confidence in a young person 10 fold! Let me come help you out, fun bootcamp, obstacle course programs available at a very low cost. Remember confident youth breeds motivated adults!

AUGUST SPECIAL!!!

2012-07-23T04:10:00.002-07:00

As the summer winds down sometimes peoples motivation to get fit do as well. Lets stop that early and keep the adrenaline pumping straight through fall and winter this year! Get a friend to book an appt with me and receive one free session in return! What a deal!!!!! I do double training sessions as well so workout with your pal! Email me for an appt now, jenkfitlife@yahoo.com looking forward to hearing from you all!

KILLER 30 MIN CIRCUIT TRY IT OUT

2012-05-15T12:36:00.002-07:00

Todays Workout Outside!!! Bring a friend to a local track and try this fat killer!!!

-Run 1 lap

*20 pushups

*walking lunges to the end of the field and back

*Weighted punches 30 sec

*Plank 1 min

*Flutter kicks 30 sec

*15 Crunches

-Run 1 lap

*Repeat workout

-Run 1 lap

* Repeat workout

*Run 1 lap slower pace

Boom your done!!!!

BEAUTIFUL WEEKEND

2012-05-11T10:52:00.002-07:00

PERFECT TIME TO SCHEDULE YOUR FREE FIRST SESSION WITH DO WORK FITNESS...GRAB A BOTTLE OF WATER AND MEET ME AT THE PARK! I PROMISE A 30 MIN POWER PACKED WORKOUT TO GET YOUR REAR IN GEAR! EMAIL JENKFITLIFE@YAHOO.COM OR CALL 484 794 2902. LOOK FORWARD TO HEARING FROM YOU!!!

FRESH START

2012-04-30T04:24:00.001-07:00

Good morning, afternoon, or evening! Its a brand new week and time to set those goals. Make a list and let me help you start checking them off. Whether it be walking every night or a high intensity workout Do work is here to guide you in the right direction!!

GORGEOUS DAY TAKE ADVANTAGE

2012-04-18T05:03:00.000-07:00

GET OUTSIDE TODAY AND CHALLANGE YOURSELF...20 MIN OF EXCERCISE OR ACTIVITY COULD PROLONG YOUR LIFE 20 MIN A DAY TOO!!! GET THAT BLOOD FLOWING AND LUNGS WORKING!

NEW CLIENTS COME OUT COME OUT WHEREVER YOU ARE!!!

2012-04-17T05:49:00.000-07:00

WELCOME TO SUMMER!!!!!!!!!! TAKING ON NEW CLIENTS WHO WANT TO LOSE THAT EXTRA WEIGHT OR JUST START A HEALTHIER LIFTSYLE. IM AVAILABLE EVENINGS DURING THE WEEK AND ANYTIME ON WEEKENDS!!!!!!!!! FIRST SESSION WITH ME IS ALWAYS FREE...DIET COUNSELING AND AWESOME WORKOUTS DESIGNED AROUND YOU WILL GET YOU GOING!

12 WEEK PROGRAM: FIRST MONTH

2012-02-09T05:57:00.000-08:00

Good morning everyone!!!

I have set up a 12 week program to get you back in shape and fast! Follow this 12 week program and see the results. The first month is focused on cardio and endurance and circuit type workouts. Do the first 3-4 sets 18-25 reps and 30 sec rest in between. Print out this sheet and track your workouts! Any questions let me know pics to come

http://img826.imageshack.us/img826/1593/week1p.jpg

Motivation!

2012-01-31T04:32:00.001-08:00

Insanity: doing the same thing over and over again and expecting different results -Albert Einstein. Switch up your workouts and see the results!

TEST

2012-01-18T09:11:00.001-08:00

TEST

BOOT CAMP SUNDAY!

2012-01-16T10:59:00.001-08:00

THIS SUNDAY BOOTCAMP OUTSIDE! TIME TO GET IT DONE AND GET IT DONE RIGHT. 45 MINUTES OF HEART PUMPING CARDIO AND STRENGTH. EMAIL ME FOR DETAILS JENKFITLIFE@YAHOO.COM $10 A WARRIOR! COME HAVE THE BEST WORKOUT OF YOUR LIFE!

12/21 Workout

2011-12-22T05:03:00.000-08:00

Woooooo yesterdays workout has me feeling it today! Feels good though no pain no gain! Try this out

-Reverse Lunge with a Press 3 sets 12-10-12 reps   30lbs

-Lat Pull down (machine didnt have a cable at the gym) 3 sets 15-12-15   75lbs

-Incline DB press 3 sets 10-10-10   15 lbs

-Decline Bicep Curls 3 sets 10-8-8 15 lbs

-Close Grip Bench 3 sets 8-10-8 45 lbs

-Preacher Curls (machine) 3 sets 12-12-12 35lbs

-Reverse Curls (barbell) 3 sets 10-12-10 30 lbs

-Overhead Tricep (barbell) 3 sets 12-12-12 30lbs

*Weighted ball crunch 35lbs
*Leg raises with weight 35 lbs
*Torso Twist machine 30 lbs

Ran 10 suicides in the gymnasium, get it done! Feel good for the new year

Dec. 19th workout

2011-12-20T06:18:00.000-08:00

Whats up everybody! So I admit as a trainer I have been slacking myself with workouts. Holidays, relationships, family, life...etc...No excuse...If I can get back in the gym and into shape so can you. After yesterdays workout Im pumped and ready to move forward! Try this out:

Bench Press--> 1 set- 70lbs- 12reps / 2-set 70lbs 10 reps / 3 set-60lbs 12 reps

Bent Over row with bar --> 3 sets 60 lbs 15 reps

Deadlift --> 3 sets 60lbs 12 reps

Skull Crusher with bar on bench with ab isolation --> 3 sets 40 lbs 15 reps

Cross over bicep curl --> 20lb dumbells 3 sets 8 reps

Walking Lunges--> 3 sets 20 steps

Shrugs --> 45lbs dumbells 8 reps 3 sets

Slow weighted crunch on ball 3 sets 15 reps 15 lb weight

Bosu wobbles 3 sets 10 reps

Run 15-20 min high speed on treadmill

Do work !!!!

COR SYSTEMS WORKOUT BENCH

2011-11-15T09:56:00.000-08:00

HEYYYY EVERYONE! CHECK OUT THIS AMAZING PIECE OF WORKOUT EQUIPMENT. THIS ISNT SPAM MY ACCOUNT DIDNT GET HACKED THIS IS A PRODUCT DO WORK FITNESS STANDS BEHIND 110%. THIS BENCH WILL ALLOW YOU TO WORK YOUR CORE AND STABILITY WHILE VIRTUALLY DOING ANY WORKOUT. CHECK IT OUT TELL ME WHAT YOU THINK. IF YOUR THINKING OF ORDERING ONE LET ME KNOW ILL SEE WHAT I CAN DO! THANKS GUYS! KEEP WORKING HARD AND AS ALWAYS IF YOU NEED ANYTHING SIMPLY ASK, ADVICE IS ALWAYS FREE!

WWW.CORSYSTEMSONLINE.COM

MY ROCKSTAR CLIENT LORI!

2011-11-03T08:06:00.000-07:00

Lori is a mother of three and a very hard working, determined, strong, woman. She has been through alot and decided to change her body and way of thinking about fitness and health. She now runs 5k's weekly and kicks butt in the gym 3-4 times a week! This lady takes anything I throw at her and does it to perfection even without me yelling at her to do so. So proud of her and her continued success. Lets give it up for my rockstar client!!!!

KILLER FAT SHREDDING 45 MIN WORKOUT

2011-10-26T08:11:00.000-07:00

Heyyyy, I tried a new workout yesterday designed for the actors in the movie 300. Its designed to get you cut and very fast. Try this routine and see how it feels, if its too easy there are adjustments you can make. I love it!

Body-Weight Rows - 15 reps

Body-Weight Squats - 25 reps

Pushups - 15 reps

Jumping Jacks - 50 reps

Mountain Climbers - 20 reps

Close-Grip Pushups - 10 reps

Body-Weight Rows - 15 reps

*DB standing chest press/military press

*Bent over weighted Row
*Tricep Cross over
*Tricep OverHead
*Hammer up, bicep down curls

Body-Weight Rows - 15 reps

Body-Weight Squats - 25 reps

Pushups - 15 reps

Jumping Jacks - 50 reps

Mountain Climbers - 20 reps

Close-Grip Pushups - 10 reps

Body-Weight Rows - 15 reps

*Weighted crunch

* Weighted flutter
*Crawling Crunch

****15-30 min cardio!

The only way to get results is to stop complaining and DO WORK!

DO WORK FITNESS

Testimonial!

MONDAY MAYHEM! BACK/SHOULDERS SUPER SETS

FRIDAYS WORKOUT UPPER BODY CIRCUIT

Leg Day!!! ouchhh

REST DAY

Todays workout Bicep/Tricep

Todays workout back/shoulders

Ball Pushups

LETS HELP OUR YOUTH

AUGUST SPECIAL!!!

KILLER 30 MIN CIRCUIT TRY IT OUT

BEAUTIFUL WEEKEND

FRESH START

GORGEOUS DAY TAKE ADVANTAGE

NEW CLIENTS COME OUT COME OUT WHEREVER YOU ARE!!!

12 WEEK PROGRAM: FIRST MONTH

Motivation!

Insanity: doing the same thing over and over again and expecting different results -Albert Einstein. Switch up your workouts and see the results!

TEST

BOOT CAMP SUNDAY!

12/21 Workout

Dec. 19th workout

COR SYSTEMS WORKOUT BENCH

MY ROCKSTAR CLIENT LORI!

**KILLER FAT SHREDDING 45 MIN WORKOUT**

KILLER FAT SHREDDING 45 MIN WORKOUT