Bravo’s Workout: One on One Training with Jackie: Exercise at Home With Celebrity Tranier Jackie Warner

Résultat de recherche d'images pour "Jackie Warner"Jackie works with four of her personal trainers from her previous Bravo show Workout on this circuit training style DVD. Each trainer gets a one on one workout with the star trainer.

Workout Details

The workout is broken down into body area sections: upper body, lower body, and core. Each section is about 20 minutes long and runs like personal training sessions with Jackie as the personal trainer.

Circuit Training

The exercises themselves are done in circuit training style, with 3 to 4 minutes of strength training, 1 minute of cardio. The user gets the benefits of strength training with weights as well as calorie burning cardiovascular work. A circuit training workout is most effective for burning a large amount of calories in a short amount of time, and building aerobic endurance. It is not as effective in building muscle strength or size. The heart rate is kept elevated throughout the workout.

Modifications

Intensity can be adjusted by using lighter or heavier weights. Some exercises do show specific modifications. To get a more effective strength training workout, the user can also use heavier weights while using slower and more controlled movements.

The Exercises

Jackie trains each participant with different exercises using 3 to 4 minutes of strength training, one minute of cardio. Improve your strength training today using these key bench and squat tips!

Upper Body Workout

Dumbbells are required for the upper body workout. Jackie takes the four trainers through an easy upper body warm-up, and then works one on one with each of them. She helps each trainer with body alignment and gives helpful cuing tips to the exercising viewer.

An example of one of the trainer’s workouts:

  • Bent over row
  • Alternating bicep curl
  • Outer bicep curl
  • Rear delt flye
  • 30 seconds of jumping jacks
  • 30 seconds of ski bunny jumps

Each trainer’s workout focuses on a different upper body area: back, chest, shoulders, biceps and triceps.

Stretches

All four of the trainers plus Jackie then finish with stretches for the upper body which include

  • Chest
  • Lats
  • Rotator cuff
  • Triceps
  • Forearm

An upper back stretch would have been beneficial here.

Lower Body Workout

The lower body workout can be done without weights for a beginner, adding dumbbells when a challenge is needed.

The warm-up includes different types of squats and lunges.

An example of one of the trainer’s workouts

  • Plie squats
  • Backward lunge
  • Drop step
  • 30 seconds of jump lunge shuffle for cardio
  • 30 seconds of military knee ups

The stretch for the lower body is adequate with each stretch held for 20 – 30 seconds.

Core/Ab Workout

The core workout is done with all four trainers and Jackie participating together. Easier and more difficult modifications are clearly shown by two of the trainers.

Warmup

The warm-up is adequate and includes

  • Waist twisting
  • Wood chops with a squat
  • Small squats

The Exercises

The core workout consists of several circuits of 3 minutes of different core exercises followed by 1 minute of cardio incorporating the core.

  • Crunches
  • Clam crunches
  • Plank
  • 30 seconds mountain climbers
  • 30 seconds plank twists

There is a good variety of core work without relying on too many variations of the crunch.

The stretch for the core section is more of a total body stretch, without including any stretches for the abdominals or core.

Recommended

Despite the small issue with missing stretches, this is a great addition to any home workout library. The circuit type of exercise will add variety, while the many different exercises incorporated will keep the user from becoming bored. Additionally, if you follow the 5 proven tips to build muscle this should help speed up results to keep motivated every day!

 

Supplementation is also key to recovery and performance, leaving you feeling recovered and stronger for the next time.