PROGRAM

GET
RESULTS
If you’re looking to get more out
of your training week and add to
the recommended 3 x J Series
HIIT sessions, the following are
some additional strength & cardio
workouts to select from. Each
targeting a different body zone.

Choose 2 from:
• Whole Body Strength 01 or 02
• Upper Body Strength 01 or 02
• Lower Body Strength 01 or 02
• Cardio 01 or 02
EXAMPLE
WEEK
M J Series Ignition

T J Series T.N.T

W Strength Whole Body

T Cardio

F Strength Upper Body

S J Series Rebel Yell

S Rest Day

Always include a rest day

HOW IT
WORKS
1 Choose which body zone
to target for your 4 Week goal
eg. whole body + upper body

2 Choose from Workout 01 or 02

of the selected body zone

3 Not sure about an exercise?

Ask a Jetts Team Member or
visit our YouTube channel

4 At end of each workout cool

down with your own selection
from the stretches provided,
or add your own.

LETS GO!
BREATHE
STRETCH
LET IT GO
Select from these stretches for the ‘cool down’
component of each workout. Choose your own
combinations to match the workout you have
chosen. Remember, if you have any questions
chat to a Jetts team member.

ABDUCTION
STRETCH
Glutes
Hamstrings

HIP FLEXOR
STRETCH
Hip flexors
Quadriceps
WALL HAND DOWN
STRETCH SPINE
Biceps Triceps
Triceps Shoulders
Chest Lats

QUADRICEP HEAD
STRETCH TILT
Quadriceps Neck
ARM
SWING
Chest
Shoulders

CAT BACK
STRETCH
Back

FITBALL CORE
STRETCH
Abdominals
STRENGTH p9
WHOLE BODY

STRENGTH p13
UPPER BODY

STRENGTH p17
LOWER BODY

CARDIO p22
STRENGTH
WHOLE BODY
STRENGTH
WHOLE BODY

WARM UP Moderate
intensity/resistance
Rower

3min

Choose from Workout 1 or 2

STRENGTH
WHOLE BODY

WORKOUT 01
Heavy
3x intensity/resistance
8-10 reps
Lat Pull Down
Squats
Dumbbell Chest Press
Leg Press
Dumbbell Shoulder
Press
Bicep Curls
Tricep Push Downs

COOL DOWN Jetts Stretch

Routine
STRENGTH
WHOLE BODY

WORKOUT 02
Heavy
3x intensity/resistance
8-10 reps
Low Rows
Leg Extensions
Inclined Bench Press
Leg Curls
Lateral Raises
Preacher Curls
Tricep Overhead Extensions
Leg Raises

COOL DOWN Jetts Stretch

Routine
STRENGTH
UPPER BODY
STRENGTH
UPPER BODY

WARM UP Moderate
intensity/resistance
Rower

3min

Choose from Workout 1 or 2

STRENGTH
UPPER BODY

WORKOUT 01
Heavy
3x intensity/resistance
8-10 reps

Lat Pull Downs

Low Row
Shoulder Press
Lateral Raises
EZ Bar Curls
Dumbbell Curls
Assisted Dips
Pulley Press Down
Push Ups
Pec Deck

COOL DOWN Jetts Stretch

Routine
STRENGTH
UPPER BODY

WORKOUT 02
Heavy
3x intensity/resistance
8-10 reps

Assisted Chin Ups

Low Row
Dumbbell Shoulder Press
Lateral Raises
EZ Bar Curls
Dumbbell Curls
Assisted Dips
Pulley Press Down
Dumbbell Chest Press
Pec Deck / Flat Flys

COOL DOWN Jetts Stretch

Routine
STRENGTH
LOWER BODY
STRENGTH
LOWER BODY

WORKOUT 01
WARM UP Moderate
intensity/resistance
Cycling

5min

Choose from Workout 1 or 2

STRENGTH
LOWER BODY

WORKOUT 01
Heavy
3x intensity/resistance
8-10 reps

Horizontal Leg Press

Weighted Lunge
Leg Press
Barbell Squats
Weighted Dumbbell Step Ups
Calf Raise
(Standing - Smith Machine)
Calf Raise Body Weight
Leg Raises

COOL DOWN Jetts Stretch

Routine
STRENGTH
LOWER BODY

WORKOUT 02
WARM UP Moderate
intensity/resistance
Row

3min

Choose from Workout 1 or 2

STRENGTH
LOWER BODY

WORKOUT 02
Heavy
3x intensity/resistance
8-10 reps

Body Weight Squats

Goblet Squats (Kettlebell)
Leg Press
Barbell Squats
Kettlebell Curtsey Squats
Leg Extensions
Leg Curls
Calf Raise Body Weight
Leg Raises

COOL DOWN Jetts Stretch

Routine
CARDIO
CARDIO

WORKOUT 01
WARM UP Moderate
intensity/resistance

Rowing
5min
CARDIO

WORKOUT 01
Running
10min

Cross Trainer /
Eliptical

10min

COOL DOWN Jetts Stretch

Routine
CARDIO

WORKOUT 02
WARM UP Moderate
intensity/resistance

Running
(easy pace)
5min
CARDIO

WORKOUT 02
Cycling
10min

Cross Trainer /
Eliptical

10min

COOL DOWN Jetts Stretch

Routine
GROW
WITH THE
FLOW!