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JOB1 Beachbody Review: Results & Calories Burned (Workout Breakdown)


The newest Beachbody program is here, and it's a doozy. JOB1 is a 4-week spinning bike-based workout created by Jennifer Jacobs from Peloton that helps you maximize your results in just 20 minutes per day, 5 days a week. The workouts are intense but short enough to fit into any busy life! In this review we'll go over all the details of what makes this workout so great as well as the pros and cons so you can decide for yourself whether or not its worth purchasing!

What a way to bring it to Beachbody by getting someone in there that has had such great success with the original virtual interactive biking program Peloton. It is an exciting time with the new BODi platform in full swing now that there is a spinning based workout program going live.

This first program is a great end to a year that was full of uncertainty it will help you not only get into physical shape, but also mental shape.

Jennifer Jacobs has been missed by Peloton uses for quite awhile now so she is been deep in the lab cooking up this new program that will whip you into shape in no time for less than half the cost of Peloton. The workouts will be focused on the MYX Beachbody Bike, but also off the bike as well. This will also create a great opportunity for some hybrid workouts.

Form me personally I like to lift weights and use certain programs for that like Body Beast, LIIFT4, The Work and 645 so I can incorporate the JOB1 spin bike workouts in that just like ao did with 30 Day Breakaway Running Program.

 

JOB11

Table of Contents

What Happened To Peloton's Jennifer Jacobs?

How did Jennifer Jacobs find her way to Beachbody? Where is Jennifer Jacobs now? These were questions we get asked and thought for ourselves as well. So we dug into the answers and here they are:

Jennifer Jacobs left Peloton back in late 2019 to explore other areas in other fitness industries. She had done her job and gave her all to Peloton before leaving. She initially started her own brand like a lot of Super Trainers have done with Beachbody Less Mills and Tony Horton. She called it JMETHOD, but then signed on with Beachbody early 2021. I feel this kind of relates to a Band where the singer needs to go solo before getting back together with the band. Luckily in this case she started a new band lol.

She is also a certified personal trainer and nutrition coach through the National Academy of Sports Medicine (NASM), as well as a certification in indoor cycling through the Athletics and Fitness Association of America (AFAA). She has also studied with former Senior Peloton Instructor and international fitness trainer Todd Durkin.

Additionally, she is a mom of two and I just love her energy – if you want to get to know her better, you can follow her on Instagram @jmethod.

What Is JOB 1?

Straight from Team Beachbody:

Consider how dedicated you are to your career. You show up for work on time. You do what is asked of you.

Perhaps you put in a little extra effort because you want to be ahead.

Imagine if you gave equal attention and dedication to your health and nutrition choices.

Whether you're a working parent with a demanding schedule or your job entails a commute and a desk, you deserve to put your health and nutrition first.

When you do your best at what matters most,

That's why Beachbody's newest Super Trainer, Jennifer Jacobs, developed a no-excuses 4-week program that forces you to think of your fitness and nutrition as non-optional — they're the top priority.

Job 1 is a 20-minute-a-day, 5-days-a-week functional training program that enables you to optimize your health and fitness routines regardless of how busy your schedule is.

The first Beachbody program to be shot in both English and French is also the first.

Jennifer will assist you in putting yourself first if you're ready to make the commitment.

JOB1 SAMPLE

OFFICIAL BEACHBODY SAMPLE HERE! CHECK IT OUT AND ENJOY!

Peak behind the seen of BODi with all the super trainers going over all the workouts with JOB1 included.

JOB1 Results

The Day The Results are in from the test group they will be posted here along with all details in terms of weight loss, how long, etc.

JOB1 Workouts

What I love about Beachbody is the Real Time recordings not just because you get to see the Super Trainers and others working out in real time, but mainly because you never repeat the same workout again. Unless you repeat the program of course.

At just 20 minutes a day and 5 days a week this will fit into anybody fitness routine around their JOB!

3 of those 5 days will be more about strength training. They are there to help you progress and get better every week. You will be building strength without any bulking up.

The other 2 days of course are for cardio using the Indoor Cycle for some high intensity interval training. There will be different types of cardio and alternatives for those that don't have an indoor cycle.

5 Bonus workouts that will help you work on any weaknesses you have and another to get you as mobile and flexible as possible. I love these because I have had a lot of shoulder injuries over the years and without these extra stretching workouts they get too stiff.

JOB1 Indoor Cycling Workouts

There will be at least 4 new indoor cycling workouts that are going to be completely optional. But why not give them a try? Don't have an MYX Beachbody bike? Guess what you don't need it you can use any indoor spinning bike just get on and get that heart rate up so you can blast some calories.

GET THE BEST AFFORDABLE SPIN BIKE HERE!

What Equipment Is Needed For JOB1?

You won' need much. A set of adjustable dumbbells so you can make them light, medium and heavy along with some resistance loops. We use the Powerblock dumbbells as they are bit more rugged than the Bowflex version. Hoping Beachbody comes out with their own version of adjustable dumbbells at some point.

Indoor Bicycle – OPTIONAL. You don't need it, but it will be much more fun with it. Plus if you plan on continue BODi there will be a ton more programs and live classes coming out for the MYX Beachbody bike.

Do you need the MYX Beachbody Bike For JOB1?

You can use any stationary bike for JOB1 not just the MYX Beachbody Bike or you can skip these workouts and use the alternatives instead. So there are a couple options, just make sure if you want the MYX Bike you get one as early as possible so you can save with the Introductory Rate they have going currently. CLICK HERE TO CHECK IT OUT!

The main reason you would want the Beachbody MYX Bike is because you will have the ability to stream the content right to the bike it integrates right with your BOD & BODi Membership.

Nutrition Plan For JOB1

Just like most Beachbody Programs these days Jennifer Jacobs suggests either using 2B Mindset or Portion Fix which are both easy and you can try both to see what works best.

Do you have to use one of these two? Of course not the main goal for example if you are losing weight is your calories if you take in less than you burn than you will lose weight. That's why any kind of diet low carb, keto, Mediterranean, south beach, or any others still boils down to your calories.

Do what works best for you. What we have used over the years is a combination of keto, low carb and intermittent fasting just works well for our lifestyles.

If you do have access to the BODi membership you will get new meal plans, recipes and 1 on 1 live coaching on nutrition every single month. You will have direct access to the nutrition experts like Autumn Calabrese and a whole community to interact with.

Both 2B Mindset and Portion Fix are simple and easy to follow. So if you are lost and looking for guidance start there it will definitely get you heading in the right direction.

JOB1 Supplements To Help

Getting into a program and trying to get into shape as much as possible you want to have any edge you can to get you there quicker. Although there aren't any magical pills having a supplement to get you the energy to make the most of the workout and then help recover from it is the way to go.

They advise to take Beachbody Energize 30 minutes before your workout as a pre-workout supplement. I usually start drinking about 15 minutes before the workout and during the workout with hydrate mixed in as well.

Jennifer also says to take Recover after your workout to help you replenish your body and keep you from getting over sore. I love Chocolate Recover the most and much better than Shakeology. My wife loves Chocolate Shakeology the most so she kind of drinks that as her recovery. So you have options.

As with most programs and companies the more you buy the more you save when you bundle. So if you get BOD & BODi along with a challenge pack that includes Beachbody Energize, Recover and/or Shakeology you will get the Program essentially for FREE.

CHECK OUT THE OPTIONS BY CLICKING HERE!

JOB1 FAQ

When Is JOB1 Available?

JOB1 will be available in December of 2021 to all of those that have Beachbody On Demand and Beachbody On Demand Interactive (BODi). If you are already a member of Beachbody On Demand you have a chance to get access around 4-6 weeks early.

How Can I Access JOB1?

You access right on top of your Beachbody On Demand Membership home page. It will be located in two sections the Featured Section on the home page along with the BODi Section.

Job1 Success Starter Test Group

This is the test group that works directly with Jennifer Jacobs through the pilot real live taping of the JOB1 workouts. So you will be able to see this groups results first make sure you get signed up and get started today.

Job1 Results (Before And After)

Riki B.
 WEIGHT LOST: 27.6 lbs.
 INCHES LOST: 52”
 NUTRITION SUPPLEMENTS: Shakeology & Beachbody Performance
 DISCLAIMER: Results vary based on starting point and effort. Results achieved in 4 months using
Job 1 with Shakeology and Beachbody Performance supplements.
 QUOTES:
“I have high blood pressure and want to be healthy for my two children…Job 1 makes changing your
lifestyle simple, and the habits I have formed are changing my everyday life for the better.”
Eduardo G.
 WEIGHT LOST: 52.2 lbs.
 INCHES LOST: 29.9”
 NUTRITION SUPPLEMENTS: Shakeology & Beachbody Performance
 DISCLAIMER: Results vary based on starting point and effort. Results achieved in 4 months using
Job 1 with Shakeology and Beachbody Performance supplements.
 QUOTES:
“20-minute workouts are effective. I’m feeling stronger and more energized in the morning when I wake
up…I’m much more flexible and alert. I feel fantastic.”
Angela O.
 WEIGHT LOST: 20 lbs.
 INCHES LOST: 16.5”
 NUTRITION SUPPLEMENTS: Shakeology & Beachbody Performance
 DISCLAIMER: Results vary based on starting point and effort. Results achieved in 4 months using
Job 1 with Shakeology and Beachbody Performance supplements.
 QUOTES:
“I didn't know I could get such a good workout in only 20 minutes! These short workouts make me feel
like I did an hour workout at the gym…I’m seeing results quick!”
Tracy T.
 WEIGHT LOST: 21 lbs.
 INCHES LOST: 14”
 NUTRITION SUPPLEMENTS: Shakeology & Beachbody Performance
 DISCLAIMER: Results vary based on starting point and effort. Results achieved in 4 months using
Job 1 with Shakeology and Beachbody Performance supplements.
 QUOTES:
“My waist is definitely slimmer. I feel a lot stronger and some of my clothes are starting to fit again! You
get such an intense workout in a short time…it doesn’t feel like a chore.”
Dan W.
 WEIGHT LOST: 25 lbs.
 INCHES LOST: 17.75”
 NUTRITION SUPPLEMENTS: Shakeology & Beachbody Performance
 DISCLAIMER: Results vary based on starting point and effort. Results achieved in 4 months using
Job 1 with Shakeology and Beachbody Performance supplements.
 QUOTES:
“I feel lighter in every way, mentally and physically…I absolutely didn't think I could get such a great
workout in only 20 minutes. It is without a doubt the most perfect workout for my lifestyle.”
Kevin D.
 WEIGHT LOST: 29 lbs.
 INCHES LOST: 16.9”
 NUTRITION SUPPLEMENTS: Shakeology & Beachbody Performance
 DISCLAIMER: Results vary based on starting point and effort. Results achieved in 4 months using
Job 1 with Shakeology and Beachbody Performance supplements.
 QUOTES:
“The 20-minute workouts are great for being able to fit into my work schedule and they still give you a
great burn in the muscles.”
Precious M.
 WEIGHT LOST: 11.8 lbs.
 INCHES LOST: 8.5”
 NUTRITION SUPPLEMENTS: Shakeology & Beachbody Performance
 DISCLAIMER: Results vary based on starting point and effort. Results achieved in 4 months using
Job 1 with Shakeology and Beachbody Performance supplements.
 QUOTES:
“I always feel like Jennifer is talking directly to me during the workouts…I don’t dread the workouts
anymore! I definitely feel more confident.”
Kariyushi R.
 WEIGHT LOST: 11.6 lbs.
 INCHES LOST: 14.5”
 NUTRITION SUPPLEMENTS: Shakeology & Beachbody Performance
 DISCLAIMER: Results vary based on starting point and effort. Results achieved in 4 months using
Job 1 with Shakeology and Beachbody Performance supplements.
 QUOTES:
“I am shocked by how quickly my muscle strength and tone increased in just 20 minutes a day. I’ve
developed more muscle definition…than I’ve ever gotten from going to the gym on my own.”

Job1 Calendar & Schedule

job1 elite calendar

There are two main calendars the regular and the overtime which we breakdown below.

Main Job1 Calendar

Week 1

Day 1: Start Strong – Back, Glutes, Core

Day 2: HIIT IT

Day 3: Build & Burn – Chest, Legs, Core

Day 4: 20 Minute Sweat Session or Cycling Workout

Day 5: Finish Strong – Arms, Shoulders, Legs

Day 6/7: Rest or Recovery Stretch

Week 2:

Day 1: Start Strong – Chest, Core, Legs

Day 2: HIIT IT

Day 3: Build & Burn – Shoulder, Arms, Legs

Day 4: 20 Minute Sweat Session or Cycling Workout

Day 5: Finish Stronger – Core, Back, Glutes

Day 6/7: Rest or Recovery Stretch

Week 3:

Day 1: Start Strong – Shoulders, Legs, Core

Day 2: HIIT IT

Day 3: Build & Burn – Glutes, Arms, Core

Day 4: 20 Minute Sweat Session or Cycling Workout

Day 5: Finish Stronger – Chest, Back, Legs

Day 6/7: Rest or Recovery Stretch

Week 4:

Day 1: Start Strong – Shoulders, Arms, Glutes

Day 2: HIIT IT

Day 3: Build & Burn – Back, Legs, Core

Day 4: 20 Minute Sweat Session or Cycling Workout

Day 5: Finish Stronger – Chest, Core, Legs

Day 6/7: Rest or Recovery Stretch

job1 overtime calendar

Job1 Overtime Schedule

Week 1:

Day 1: Start Strong – Back, Glutes, Core Bonus: Legs

Day 2: HIIT IT or Cycle – HIIT & Hills

Day 3: Build & Burn – Chest, Legs, Core Bonus: Glutes

Day 4: 20 Minute Sweat Session or Cycle: Power Climb

Day 5: Finish Stronger – Arms, Shoulders, Legs Bonus: Core

Day 6/7: Rest or Recovery Stretch

Week 2:

Day 1: Start Strong – Chest, Core, Legs Bonus: Glutes

Day 2: HIIT IT or Cycle – HIIT & Tabata

Day 3: Build & Burn – Shoulders, Arms, Legs Bonus: Core

Day 4: 20 Minute Sweat Session or Cycle: 10 Minute Sweat Session

Day 5: Finish Stronger – Core, Back, Glutes Bonus: Recovery Stretch

Day 6/7: Rest or Recovery Stretch

Week 3:

Day 1: Start Strong – Shoulder, Legs, Core Bonus: Upper Body

Day 2: HIIT IT or Cycle – HIIT & Hills

Day 3: Build & Burn – Glutes, Arms, Core Bonus: Legs

Day 4: 20 Minute Sweat Session or Cycle: Power Climb

Day 5: Finish Stronger – Chest, Back, Legs Bonus: Core

Day 6/7: Rest or Recovery Stretch

Week 4:

Day 1: Start Strong – Shoulders, Arms, Glutes Bonus: Core

Day 2: HIIT IT or Cycle – HIIT & Tabata

Day 3: Build & Burn – Back, Legs, Core Bonus: Recovery Stretch

Day 4: 20 Minute Sweat Session or Cycle: 20 Minute Sweat Session

Day 5: Finish Stronger – Chest, Core, Legs Bonus: Upper Body

Day 6/7: Rest or Recovery Stretch

 

Final Thoughts

If you're looking for an intense, but short workout that will help you maximize your results in just 20 minutes per day, 5 days a week this may be the perfect program. The workouts are quick and easy to fit into any busy schedule! They also include plenty of modifications so they can work for all fitness levels. If you don't like it or if it's not right for you there is always Beachbody's 100% money back guarantee. It's worth checking out JOB1 today!

Workout Breakdowns

Here we go through every workout with all the details so you don't have to check it out and enjoy.

Week 1 Day 1: Start Strong: Back, Glutes, Core

Duration: (19 minutes)

Calories Burned: 150+

Set the tone for the next four weeks with this comprehensive strength session that emphasizes your back, core, and glutes. Lift heavy and with control to maximize your gains and squeeze the most from every rep.

Equipment Needed:

  • Dumbbells (Light, Medium, Heavy)

Warm up: No heavier than 5 lb dumbbells.

  • Hugs
  • One heel up hamstring stretches

The Workout: 3 Blocks Of Work, 3 exercises, 30 seconds each 

Round 1 Exercises: 

  • Bent over row: medium weight, 3X30 seconds, I used 40lbs for these
  • Single Arm Lat Pull Through: Light to medium weight, 3X30 seconds each side. I used 15lbs for these
  • Lying Lat Pullover: heavy weight, 3X30 seconds, I used 40lbs for these

Round 2 Exercises: 

  • Suitcase RDL (Romanian Dead Lift): Medium to heavy weight, 3X30 seconds, I used 40 lbs for these
  • Sumo Squat: One dumbbells medium to heavy, 3X30 Seconds, I used 40 lbs here again
  • Lying Glute Bridge: One dumbbell, medium to heavy, 3X30 seconds, I used same 40 lbs again

Round 3 Exercises: Only Need One Dumbbell 

  • Press To Sit: One dumbbell light to medium, each side 3X30, I used 20 lbs here
  • Dumbbell above head leg lifts: same weight, 3X30 seconds, used 20 lbs
  •  Toe Touches: same weight, 3X30 seconds, used 20's

Round 4 Core Exercises: Performed on the bench for 3 rounds 45 seconds each

  • Windmill To Heel Taps: 3 Rounds for 45 seconds each
  • Heel Drops On Bench: 3 Rounds for 45 seconds each

Cooldown: .

  • Seated figure four stretch
  • Reverse Press Back Stretch
  • Vertebrae Roll

Week 1 Day 2: HIIT IT

Duration: (20 minutes)

Calories Burned: 175+

Alternate between quick, all-out efforts and increasingly short rest periods during this high intensity interval training (HIIT) workout designed to build endurance and maximixe fat loss.

Equipment Needed:

  • NONE

Warm up:

  • Butt kicker
  • Bodyweight squats
  • hand walkouts

The Workout: 4 Blocks Of Work

Round 1 Exercise: 

  • 4 punches to a squat thrust: Repeat over and over for 30 seconds 4 sets. Modifier is stepping back instead of jumping

Round 2 Exercise: 

  • Rotational Jump Squat: explosively jump up. Modifier squat to calf raise. 4 times 30 seconds each. Recovery decreases each round.

Round 3 Exercise: 

  • All out sprint running in place: 4 rounds of 30 seconds each with decreasing recovery.

Round 4 Exercise: Putting all the exercises together for 15 second intervals no rest do it 4 times 

  • 4 straight punches with squat thrust: 15 seconds
  • Rotational jump squats: 15 seconds
  • All out sprint: 15 seconds

Cooldown: .

  • calf hip stretch
  • Hands overhead stretch
  • hands behind back chest stretch
  • Hamstring flex stretch

Week 1 Day 3: Build & Burn: Chest, Legs, Core

Duration: (20 minutes)

Calories Burned: 150+

Three blocks of exercises challenge each muscle group with both dumbbells and resistance loops to incinerate calories and increase time under tension—a key growth stimulus.

Equipment Needed:

  • Dumbbells (Light, Medium, Heavy)
  • Resistance loop

Warm up:

  • resistance loop pullbacks
  • overhead squat with the loops

The Workout: 3 blocks of work, 30 seconds each move Using Loops and Dumbbells 

Round 1 Exercises: 

  • dumbbell parallel stack fly raises: light weight, 3X30 seconds
  • Pushup progression: lower down to the floor when you reach bottom put knees down then push back up. 3X30 seconds
  • Single arm chest press using the loops: 3X30 seconds each side

Round 2 Exercises: 

  • single leg kickstand RDL (Romanian Dead Lift) with resistance loop: 3X30 seconds each side
  • weighted squat with resistance bands (front squat: medium dumbbells, 3X 30 seconds
  • single leg step out: same position as weighted squat, medium dumbbells, 3X 30 seconds each side

Round 3 Core Exercises: with resistance loop 

  • heel to floor tap: 3X30 seconds
  • hips to lateral (knee to elbow): 3X30 seconds
  • bicycle crunches: 3X30 seconds

Cooldown: .

  • split stack hip stretch
  • arms behind chest stretch

Week 1 Day 4: 20 Minute Sweat Session

Duration: (20 minutes)

Calories Burned: 175+

The only equipment you need for this fast-paced circuit session is your own body. Multiple rounds of high intensity exercises with minimal rest will have your heart pounding, sweat pouring, and muscles begging for mercy.

Equipment Needed:

  • NONE

Warm up:

  • alternating step back with overhead reach
  • toy soldiers
  • hip release

The Workout: 

Round 1 Exercises: 3 minutes of nonstop work  

  • Butt kicks: 3X30 seconds
  • Jumping jack high knee: 3X30 seconds
  • Z-Chops: 3X30 seconds

Round 2 Exercises: 3 minutes 1 minute rest

  • Leg warmers: 30 seconds each side 3 times
  • Bear plank march: 3X30 seconds

Round 3 Exercises: 3 minutes 1 minute rest

  • wakeup bounce: 3X30 seconds
  • Ryans Rainbox: marching in place with fist moving side to side: 3X30 seconds
  • Downward shuffle to punch: 3X30 seconds

Round 4 Exercises: 3 minutes 1 minute rest

  • side shuffles: 3X30 seconds
  • high knee jump rope: 3X30 seconds
  • high plank alternating knee press: 3X30 seconds

Cooldown:

  • kickstand stretch
  • interlock back stretch
  • interlock hands behind back for chest stretch

Week 1 Day 5: Finish Stronger: Arms, Shoulders, Legs

Duration: (20 minutes)

Calories Burned: 150+

Hold nothing back as you power through classic strength training and intense bodyweight intervals to build muscle, boost stamina, and torch fat from head to toe.

Equipment Needed:

  • Dumbbells (Light, Medium, Heavy)

Warm up:

  • wakeup bounce
  • alternating lateral squat
  • shoulder swimmers

The Workout: 

Round 1 Exercises: 

  • overhead tricep extension: one dumbbell medium to heavy, 2X45 seconds
  • dumbbell press out w/ same dumbbell: 45 second sets
  • goblet squats: same dumbbell 45 seconds

POWER MINUTE (Perform between sets):

  • Commandos (on your knees)
  • Shoulder taps
  • Squat jacks

Round 2 Exercises: 2 dumbbells 45 seconds each move

  • Hammer Curls: light to medium weight, 45 second sets
  • Push press for shoulders: using same light to medium dumbbells, 45 second sets
  • Alternating Lateral Squat: same weight, 45 seconds sets

POWER MINUTE (Perform between sets):

  • Commandos (on your knees)
  • Shoulder taps
  • Squat jacks

Cooldown: .

  • one arm across chest arm stretch
  • quad stretch

 

Week 2 Day 1: Start Strong: Chest, Core, Legs

Duration: (20 minutes)

Calories Burned: 150+

Focus on one muscle group at a time as you hit your chest, core, and legs with compound moves designed to optimize strength building.

Equipment Needed:

  • Dumbbells (Light, Medium, Heavy)

Warm up:

  • swimmers forward and reverse
  • air squats (bodyweight)

The Workout: 

Round 1 Exercises: 3 moves 30 seconds each 

  • Forward presses: 3X30 seconds, light to medium, Jen used 20 lbs here
  • Hand release pushups: bodyweight, 3X30 seconds
  • Decline Chest Fly's: medium to heavy weight, 3X30 seconds, Jen Used 20 lbs here as well

Round 2 Exercises: Core one dumbbell needed 

  • Single Leg V-Up: Lighter dumbbell – 3X30 seconds each side, she used a 5lbs dumbbell
  • Double Dead bug: lighter dumbbell – 3X30 seconds, she used 5lb dumbbell
  • Row The Boat: lighter dumbbell – 3X30 seconds, 5lb dumbbell

Round 3 Exercises: LEGS 

  • Single Leg RDL: Medium to heavy weight romanian deadlift, 20lb weight, 3X30 seconds each side using single dumbbell
  • ISO Squat press: Light to medium, 3X30 seconds, use lighter weight to start something around 5-10 lbs
  • Front Squat w/ Calf Raise: Same weight, 3X30 seconds, you can go heavier here I think something around 10-15lbs

Cooldown:

  • Chest Openers
  • Kickback hamstring stretch

Week 2 Day 2: HIIT IT

Duration: (20 minutes)

Calories Burned: 150+

Three rounds of power jacks, jump squats, and mountain climbers will set your legs on fire and challenge your mind. Keep a water bottle handy and be prepared to sweat. It’s go time.

Equipment Needed:

  • NONE

Warm up:

  • high knees
  • squat to calf raises
  • walkouts to high plank

The Workout: Jacobs Peaks 

Round 1 Exercises: Recover time decreases between each set

  • Powerjacks: 4X30 seconds

Round 2 Exercises: 

  • Jump squats: 4X30 seconds (swing your arms up overhead)

Round 3 Exercises: 

  • Mountain Climbers: 4X30 seconds

Round 4 Core Exercises: 

  • Jacobs Peaks: Same 3 moves 15 seconds of each all the way through recovery 15 seconds 4 times total

Cooldown:

  • heel to the floor calf stretch press arms away and overhead
  • hands behind back interlock your fingers
  • Front press stretch with fingers interlocked

Week 2 Day 3: Build & Burn: Shoulders, Arms, Legs

Duration: (20 minutes)

Calories Burned: 150+

Follow Jennifer’s lead as you challenge your strength and balance. These exercises use instability to maximize muscle recruitment. The more muscle you work, the more you build. It’s that simple.

Equipment Needed:

  • Dumbbells (Light, Medium, Heavy)
  • Resistance Loops

Warm up:

  • External rotations: with yellow resistance loop
  • Step back overhead stretch

The Workout: 

Round 1 Exercises: 

  • Upright row w/ yellow resistance loop: 3X30 seconds
  • W to Y press w/ yellow resistance loop: 3X30 seconds
  • Archer Rows w/ yellow resistance loop: 3X30 seconds

Round 2 Exercises: Arms 

  • Tricep Kickback: light to medium resistance loop, 3X30 seconds each side, Jen used yellow loop
  • Alternating Curls: light to medium resistance loop, 3X30 seconds alternating each rep, Jen used yellow resistance loop
  • Tricep Pushdowns: light to medium resistance loop, 3X30 seconds alternating each rep, Jen used yellow resistance loop

Round 3 Exercises: Legs

  • Sumo Step Outs: Medium to heavy loops, 3X30 seconds, jen used green medium loop
  • Stationary Lunch: keep loop on and grab a light dumbbell, 3X30 seconds each side, she used a 10 lb weight with the green loop
  • Abduction to extension: using same loop and dumbbell, 3X30 seconds each side, she used 10lb and green loop

Cooldown:

  • Overhead tricep stretch
  • Quad stretch

Week 2 Day 4: 20 Minute Sweat Session

Duration: (20 minutes)

Calories Burned: 150+

The format is the same as last week, but new exercises provide a fresh challenge. Dig deep, go hard, and embrace the burn to build endurance and optimize your results.

Equipment Needed:

  • NONE

Warm up:

  • Step back arm openers
  • Bodyweight squats
  • Dragging lunges

The Workout: 3 minutes of nonstop moving with 3 moves and one minute of recovery. 30 seconds each move

Round 1 Exercises: 

  • Jump rope: 2X30 seconds
  • Squat tap: 2X30 seconds
  • out out in in: 2X30 seconds

Round 2 Exercises: 

  • Jumping jack with front raise: 2X30 seconds
  • Lateral squat to vertical jump in between each side: 2X30 seconds
  • Cross climbers: 2X30 seconds

Round 3 Exercises: 

  • medicine ball slams: 2X30 seconds
  • baller squat: 2X30 seconds
  • Plank jacks: 2X30 seconds

Round 4 Core Exercises: 

  • marathon runner: 2X30 seconds
  • Rotational punches: 2X30 seconds
  • Squat thrusts: 2X30 seconds

Cooldown:

  • cross arm shoulder stretch
  • Hamstring stretch
  • Quad stretch

Week 2 Day 5: Finish Strong: Core, Back, Glutes

Duration: (20 minutes)

Calories Burned: 150+

Alternating rounds of strength training and cardio-focused “power minutes” will leave your heart pounding and legs quaking.

Equipment Needed:

  • Dumbbells (Light, Medium, Heavy)

Warm up:

  • wakeup bounce
  • good mornings
  • hip pull releases

The Workout: 45 seconds of lifting for 2 sets 

Round 1 Exercises: 

  • Bear plank pull through: lightweight, 2X45, Jen used 15 lbs
  • Lying Lat Pullover: One dumbbell medium to heavy, 2X45, Jen used 25lbs
  • Alternating Glute Bridge March: medium to heavy dumbbell, 2X45, Jen used same 25 pounder

Power Minute: 3 moves 20 seconds each 

  • high plank spider climber
  • walk feet under to bear plank
  • lateral hops

Round 2 Exercises: 

  • weighted z chops: light to medium, 2X45 seconds, she used 10 lbs
  • bentover iso alternating rows: 2X45 seconds, she used 20 lbs
  • alternating lateral squat with a toss: medium weight, 2X45 seconds, used 10 lbs

Power Minute: 3 moves 20 seconds each 

  • high plank spider climber
  • walk feet under to bear plank
  • lateral hops

Cooldown:

  • Lunge Hip Stretch
  • Behind back chest opener stretch fingers interlocked

Week 3 Day 1: Start Strong: Shoulders, Legs, Core

Duration: (20 minutes)

Calories Burned: 150+

You’re halfway through the program, and already stronger and fitter than ever. Maintain your momentum by challenging yourself with heavier weights as Jennifer dials up the intensity of each workout to boost your results.

Equipment Needed:

  • Dumbbells (Light, Medium, Heavy)

Warm up:

  • Swimmers
  • step back lunges with arm rotations

The Workout: Shoulders 3 moves 

Round 1 Exercises: 

  • Rear Delt Fly's: medium to heavy, 3X30's, Jen uses 25 lbs
  • Neutral Front Raises: light to medium, 3X30 seconds, Jen uses 15lbs
  • Neutral Grip Shoulder Press, light to medium, 3X30 seconds, Jen used 15 lbs

Round 2 Exercises: Legs

  • Runners Lunge: one medium dumbbell, 3X30s seconds each side, jen used 10 lbs
  • Sumo Squat: one heavy dumbbell, 3X30 seconds, jen used 15 lbs
  • Goblet squat: same heavier dumbbell, 3X30 seconds, jen used 15lbs

Round 3 Exercises: Core

  • High plank pull through: medium weight, 3X30 seconds, 15lb weight she used
  • Side plank punch to sky: medium weight, 3X30 seconds each side, 15 lb weight jen used
  • Boat to Tala Hold: same weight, 3X30 seconds

Cooldown:

  • One arm across shoulder stretches
  • Heel down toe up hamstring stretch

Week 3 Day 2: HIIT IT

Duration: (20 minutes)

Calories Burned: 150+

Get ready to feel the burn from your shoulders to your calves with three of Jennifer’s favorite moves for torching fat and burning calories.

Equipment Needed:

  • NONE

Warm up:

  • Alternating Lateral Squats
  • Reverse Lunges
  • Light Jog
  • Squat to Calf Raise

The Workout: 

Round 1 Exercises: 

  • Bodyweight ball slams: 4X30 seconds

Round 2 Exercises: 

  • Squat thrust plank jack: 4X30 seconds

Round 3 Exercises: 

  • Jump Lunges: 4X30 seconds

Round 4 Core Exercises: 

  • Jacobs Peaks: All the workouts 15 seconds each X4 sets

Cooldown:

  • Hand interlocked behind back for chest stretch
  • Quad stretch

Week 3 Day 3: Build & Burn: Glutes, Arms, Core

Duration: (20 minutes)

Calories Burned: 150+

This workout is tough, but so are you. Keep up with Jennifer as she leads you through a new series of exercises to help you sculpt a firmer booty, more defined arms, and head-turning abs.

Equipment Needed:

  • Resistance Loops

Warm up:

  • Overhead reverse lunch with light resistance loop
  • External Rotations with light resistance loop

The Workout: 

Round 1 Exercises: Glutes

  • Table top hip thrusts: medium loop, 2X30 seconds, jen used green medium loop
  • Modified Side Plank Hip Abduction: medium loop, 2X30 seconds, jen used green medium loop
  • Diagonal Press Back: medium loop, 2X30 seconds, jen used green medium loop

Round 2 Exercises: Arms

  • Concentrated Curl: Medium to heavy resistance loop, 2X30 seconds, jen used green medium loop
  • Standing Tricep Press Down: Medium to heavy resistance loop, 2X30 seconds, jen used green medium loop

Round 3 Core Exercises: 

  • Seated bicycle crunch: medium to heavy loop, 2X30 seconds, jen used green medium loop
  • Tabletop Bird Dog: medium to heavy loop, 2X30 seconds, jen used green medium loop
  • Bear plank position knee drivers: medium to heavy loop, 2X30 seconds, jen used green medium loop

Cooldown: .

  • Hip flexor with a shoulder stretch

Week 3 Day 4: 20 Minute Sweat Session

Duration: (20 minutes)

Calories Burned: 150+

Punch, kick, and knee your way to a fighting fit body with MMA-inspired moves that build agility, power and endurance while incinerating fat.

Equipment Needed:

  • NONE

Warm up:

  • Reverse step back with overhead reach
  • Toy Soldier
  • Hip Releases

The Workout: 3 Minute Effort with 1 minute recovery 

Round 1 Exercises: 

  • Bear plank kick throughs: 2X30 seconds
  • Running In Place: 2X30 seconds
  • Rotational Double Punch: 2X30 seconds

Round 2 Exercises: 

  • Leg Warmer with knee drive: 2X30 seconds each side
  • Wide Stance Alternating Upper Cuts: 2X30 seconds

Round 3 Exercises: 

  • Jumping Jack Knee Raises: 2X30 seconds
  • Ryan's Rainbow: 2X30 seconds
  • Squat Thrusts (stay low): 2X30 seconds

Round 4 Core Exercises: 

  • Football Shuffle: 2X30 seconds
  • Shoulder lift stance punches: 2X30 seconds
  • Spider Climbers: 2X30 seconds

Cooldown:

  • kickstand stretch
  • quad stretch
  • cross arm shoulder stretch

Week 3 Day 5: Finish Strong: Chest, Back, Legs

Duration: (20 minutes)

Calories Burned: 150+

Close out week three with a killer full-body workout that targets your chest, back, and legs. If you aren’t dripping in sweat by the time you’re done, you didn’t go hard enough.

Equipment Needed:

  • Dumbbells (Light, Medium, Heavy)

Warm up:

  • Wakeup Bounce
  • Pulse and hug
  • Hamstring stretch

The Workout: 3 Moves Each 45 seconds times 2 

Round 1 Exercises: 

  • Landmine Press: medium weight, 2X45, Jen used 18 lbs
  • Bear plank rows: light to heavyweight, 2X45 seconds, Jen stuck with her 18 pounders
  • Surrender Squats: light to heavyweight, 2X45 seconds, Jen stuck with same weight

Power Minute: 3moves 20 seconds each move 

  • Close Grip Pushups
  • T-Rotations
  • Rotational jump squats

Round 2 Exercises: 

  • Alternating Chest Fly's: Light to heavy, 2X45 seconds, Jen used 20lbs
  • Deadlift To A Wide Row: Light to heavy, 2X45 seconds, jen stuck with her 20 lbs
  • Alternating Reverse Lunge: Light to heavy, 2X45 seconds, jen stuck to the 20's

Power Minute: 3moves 20 seconds each move 

  • Close Grip Pushups
  • T-Rotations
  • Rotational jump squats

Cooldown:

  • Extended back stretch hands interlocked
  • Figure 4 stretch

Week 4 Day 1: Start Strong: Shoulders, Arms, Glutes

Duration: (20 minutes)

Calories Burned: 150+

It’s the final week of the program, and Jennifer is going to make sure it’s a sprint to the finish—starting with this shoulders, arms and glutes-focused workout that will challenge your strength and your mind.

Equipment Needed:

  • Dumbbells (Light, Medium, Heavy)

Warm up:

  • Shoulder swimmers
  • Alternating Hamstring stretch

The Workout: 

Round 1 Exercises: Shoulders 

  • Single Arm Press: two medium dumbbells, 2X30 each side, Jen uses 15 pound weights
  • Arnold Press: two medium dumbbells, 2X30 seconds, jen sticks to same weight
  • Iso alternating lateral raise: two medium dumbbells, 2X30 seconds, jen uses same weight as before

Round 2 Exercises: Tricpes

  • Overhead tricep extension: medium weight, 2X30 seconds, jen used 10 lb weights
  • Rope Curls: medium weight, 2X30 seconds, jen uses same weight
  • Reverse Grip Tricep Kickback: medium weight, 2X30 seconds, jen uses same weight

Round 3 Exercises: Glutes

  • Hover to knee drive: medium to heavy weights, 2X30 seconds each side, jen uses 18 lb weights
  • Suitcase RDL: medium to heavy weight, 2X30 seconds, jen sticks with same weight
  • Sumo squat to front raise: one medium to heavy weight, 2X30 seconds, jen drops the one weight but keeps the other 18 pounder

Cooldown:

  • Figure four stretch
  • Chest opener stretch

Week 4 Day 2: HIIT IT

Duration: (20 minutes)

Calories Burned: 150+

You’ll have to stay fast on your feet to keep up with Jennifer in today’s HIIT session, which cranks up the calorie burn with one of the toughest total-body cardio exercises: the burpee.

Equipment Needed:

  • NONE

Warm up:

  • Knee Hugs
  • Butt kicks
  • Jumping Jacks
  • Walk outs

The Workout: 

Round 1 Exercises: 4 blocks, 3 moves each 1 minute recovery

  • Fast Feet Pivot: 4X30 seconds

Round 2 Exercises: 

  • Lateral Hops: 4X30 seconds

Round 3 Exercises: 

  • Burpees: 4X30 seconds

Round 4 Core Exercises: 

  • 3 Moves All Combined 15 seconds each

Cooldown: .

  • Quad Stretch
  • Chest Stretch With Hand Interlocked

Week 4 Day 3: Build & Burn: Back, Legs, Core

Duration: (20 minutes)

Calories Burned: 150+

You’ll feel your strength building in your back, legs, and core with a handful of new moves that use dumbbells and resistance loops to maximize muscle building.

Equipment Needed:

  • Dumbbells (Light, Medium, Heavy)
  • Loops

Warm up:

  • Overhead Squats w/ light resistance loops (yellow)
  • Lat pulldowns w/ light resistance loops

The Workout: 

Round 1 Exercises: Back 3 moves 30 seconds each 

  • One arm piston rows: using one medium dumbbell and one medium loop, 3X30 seconds, she used 12 lb weight with green medium loop
  • Alternating Pulldowns: using one medium loop, 3X30 seconds, she used green medium loop
  • Hulk Rows: using medium dumbbells with medium loop, 3X30 seconds, she used 25lb dumbbells with green medium loop

Round 2 Exercises: 

  • pendulum Lunges: medium dumbbell and medium loop, 2X30 seconds each side, 12 lb dumbbell and green medium loop used by jen
  • pendulum squats: medium dumbbell and medium loop, 2X30 seconds each side, 12 lb dumbbell and green medium loop used by jen
  • Iso squat with abductions: medium dumbbell and medium loop, 2X30 seconds each side, 12 lb dumbbell and green medium loop used by jen

Round 3 Exercises: Core w/ resistance loops light to medium 

  • Scissor Rock: 2X30 seconds with yellow light loop
  • Lateral Deadbug: 2X30 seconds with yellow light loop
  • V Hollow Hold: 2X30 seconds with yellow light loop

Cooldown:

  • 90 degree hip stretch
  • extended back stretch

Week 4 Day 4: 20 Minute Sweat Session

Duration: (20 minutes)

Calories Burned: 150+

You have two workouts to go, so make every rep count. The 12 exercises in today’s cardio session will challenge your endurance and show you just how far you’ve come since day one.

Equipment Needed:

  • Dumbbells (Light, Medium, Heavy)

Warm up:

  • Shoulder swimmers
  • Bodyweight squats
  • Walkouts

The Workout: 

Round 1 Exercises: 

  • lateral speed squats: 2X30 seconds
  • Corkscrew jump ropes: 2X30 seconds
  • Plank to bear: 2X30 seconds

Round 2 Exercises: 

  • 1-2 hold: 2X30 seconds
  • Frontal Shuffle Punches: 2X30 seconds
  • Hopscotch into high plank: 2X30 seconds

Round 3 Exercises: 

  • side step vertical jump: 2X30 seconds
  • up and down hooks: 2X30 seconds
  • alternating knee drive: 2X30 seconds

Round 4 Core Exercises: 

  • marathon runner: 2X30 seconds
  • ball pull throughs: 2X30 seconds
  • high knee with straight punches: 2X30 seconds

Cooldown:

  • Behind back chest stretch
  • Hamstring stretch
  • Quad Stretch

 

Week 4 Day 5: Finish Strong: Chest, Core, Legs

Duration: (20 minutes)

Calories Burned: 150+

Congratulations! You’ve made it to the last workout, but you haven’t crossed the finish line yet. Give Jennifer everything you’ve got as you crush the final 20 minutes of Job 1—and then join her live classes on BODi to continue your transformation!

Equipment Needed:

  • Dumbbells (Light, Medium, Heavy)

Warm up:

  • Wakeup Bounce
  • Reverse Lunge chest openers
  • Walkouts

The Workout: 3 Blocks 

Round 1 Exercises: Chest 45 seconds each 

  • Lying Down Chest Press Rotations: medium weight, 2X45 seconds, jen used 20lb dumbbells
  • Alternating Upper Cut Chops: one medium weight, 2X45 seconds, jen used one 20lb dumbbell
  • Dumbbell Overhead Thrusters: one medium weight, 2X45 seconds, jen used one 20lb dumbbell

Powerminute: 3 moves 20 seconds 

  • Bear Plank Kick through
  • Squat thrusts w/ 4 straight punches
  • Squat jack jump

Round 2 Exercises: 

  • Seated crossbody fly's: medium to heavy dumbbells, 2X45 seconds, 12lbs used by jen
  • Ryans Rainbow: medium to heavy dumbbell, 2X45 seconds, one 12lb dumbbell used by jen
  • Sumo Deadlift: one heavy dumbbell, 2X45 seconds, looks like she had 20lb dumbbell

Powerminute: 3 moves 20 seconds 

  • Bear Plank Kick through
  • Squat thrusts w/ 4 straight punches
  • Squat jack jump

Cooldown:

  • Hands behinds of the back chest stretch
  • quad stretch

RESOURCES

faq.es.beachbody.com

us-spanish.widget.custhelp.com

thejmethod.com

Tab Winner

We are fun loving family that lives on a small farm and tries to be healthy. We are not fitness fanatics we are just trying to keep things simple especially with how busy our lives are. We have a few horses, a few dogs, and a young daughter along with a big extended family. Follow us on our journey. I hope you enjoy the website. If you have any questions, feel free to contact us. Please check back for updates!

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