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Jennifer Leah

Jennifer Leah

BIO


BIO

Nationality:

Location: Georgia

Occupation: Personal Trainer, Business Owner: Fit Jeneration Personal Training

Athletic Background:

FAVORITES

Clinical Sports Labs Product:: FEAR best pre-workout out there

Body Part: Back and glutes

Exercise: Deads, squats and pushups

Quote:

SOCIAL MEDIA

 

DIET


Diet plan that guided my transformation:

MEAL ONE
1 banana
1 cup coffee

MEAL TWO (Mid-Morning)
3 eggs
1 cup spinach
1 tomato
1/2 red onion
1/2 cup steel cut oatmeal
1/2 cup frozen blueberries

MEAL THREE (Post-Workout)
2 scoops whey protein
1 cup Almond Milk

MEAL FOUR
4oz chicken breast
1/2 cup quinoa
1 cup broccoli

MEAL FIVE (Mid-Afternoon)
1/2 cup almonds
1 apple

MEAL SIX (Post Workout II)
1 scoop whey protein
1 scoop egg protein

MEAL SEVEN
8oz lean ground turkey
1-2 cups spinach
1/4 cup cranberries
1/2 cup sliced almonds
1/2 cup feta cheese
1 cup edamame

TRAINING


I perform 30-60 minutes of cardio six days per week focusing on intensity. I separate strength training into afternoon sessions five days per week and avoid cardio on leg days.
I usually start and end with a little cardio and core exercises. I love stretching at the end to maintain my flexibility. I use sprint intervals to warm up on the treadmill or jog outside for five minutes. I give myself one minute of recovery between sets.

DAY 1: Morning: Cardio/Core Afternoon: Legs/Calves

CARDIO/CORE:
Jogging/Treadmill: 30-45 minutes treadmill interval training
Plank: 3 sets, 1 minute
Side Bridge: 3 sets, 1 minute
Jackknife Sit-Ups(on bench with medicine ball): 3 sets, 1 minute

CIRCUIT:
Dumbbell Squat To A Bench(hold squat position for three seconds): 3 sets, 12, 10, 8 reps
Hack Squat: 3 sets, 12, 10, 8 reps
One Leg Barbell Squat: 3 sets, 12, 10, 8 reps
Wide Stance Barbell Squat: 3 sets 12, 10, 8 reps
Leg Press: 3 sets 12, 10, 8 reps
Standing Calf Raises: 3 sets 12, 10, 8 reps
Rope Jumping: 1 minute

DAY 2: Morning: Cardio/Abs Afternoon: Back

CARDIO/ABS:
Elliptical Trainer: 45 minute sprint interval training
Reverse Crunch: 3 sets 20, 20, failure
Flat Bench Lying Leg Raise: 3 sets 20, 20, failure
Oblique Crunches (on the floor): 3 sets 25 reps each side
Air Bike: 3 sets, 1 minute

CIRCUIT:
Pullups (machine): 3 sets 15, 12, 10 reps
Seated Cable Rows: 3 sets 15, 12, 10 reps
Wide Grip Lat Pulldown: 3 sets 15, 12, 10 reps
Bent Over Two Dumbbell Row: 3 sets 15, 12, 10 reps
Good Mornings: 3 sets 15, 12, 10 reps
Plyo Push Up: 3 sets 15, 12, 10 reps
Jumping Jacks: 1 minute

DAY 3: Morning: Cardio/Core Afternoon: Shoulders

CARDIO/CORE:
Jogging/Treadmill: 30-45 minute treadmill interval training
Plank: 3 sets, 1 minute
Side Bridge: 3 sets, 1 minute
Jackknife Sit-Up: 3 sets 1 minute
Jogging/Treadmill: Warm-up-5 minute at 6 mph

CIRCUIT:
Barbell Shrug: 3 sets 15, 12, 10 reps
Dumbbell Shoulder Press: 3 sets 15, 12, 10 reps
Alternating Deltoid Raise: 3 sets 15, 12, 10 reps
Bent Over Barbell Row: 3 sets 15, 12, 10 reps
Reverse Flyes: 3 sets 15, 12, 10 reps
Cable Crossover Punches: 3 sets 15, 12, 10 reps
Rope Jumping: 1 minute

DAY 4: Morning: Cardio/Abs Afternoon: Chest

CARDIO/ABS:
Elliptical Trainer: 45 minute sprint interval training
Reverse Crunch: 3 sets 20, 20, failure
Flat Bench Lying Leg Raise: 3 sets 20, 20, failure
Oblique Crunches (on the floor): 3 sets 25 reps each side
Air Bike: 3 sets, 1 minute

CIRCUIT:
Barbell Bench Press (medium grip): sets 15, 12, 10 reps
Cable Crossover: 3 sets 15, 12, 10 reps
Decline Dumbbell Flyes: 3 sets 15, 12, 10 reps
Push-ups(feet elevated): 3 sets 10, 8, failure
Bench Dips: 3 sets 15, 12, 10 reps
Jumping Jacks: 1 minute

DAY 5: Morning: Cardio/Core Afternoon: Arms

CARDIO/CORE:
Jogging/Treadmill: 30-45 minute treadmill interval training
Plank: 3 sets, 1 minute
Side Bridge: 3 sets, 1 minute
Jackknife Sit-Up: 3 sets 1 minute

CIRCUIT:
Dumbbell Alternate Bicep Curl: 3 sets 15, 12, 10 reps
Hammer Curls: 3 sets 15, 12, 10 reps
Barbell Curl 21’s: 3 sets
Preacher Curl: 3 sets 15, 12, 10 reps
Tricep Dumbbell Kickbacks: 3 sets 15, 12, 10 reps
Lying Triceps Press: 3 sets 15, 12, 10 reps
Triceps Pushdown: 3 sets 15, 12, 10 reps
Push-Ups – Close Triceps Position: 3 sets to failure
Rope Jumping: 1 minute

DAY 6: REST!

DAY 7: Morning Cardio
Elliptical Trainer: 60 minute sprint interval training