WORKOUT PLAN JANE

FOR JESSICA
WORKOUT PLAN JESSICA
JANE

If you want to achieve the BEST possible results, I recommend

combining the workouts from the videos with these 2 types of cardio:
Low Intensity Cardio and High Intensity Cardio.

Low Intensity Cardio High Intensity Cardio

Brisk power walking Running Swimming

45 min (7000-10000
(7000-10000 steps)
steps) 20 min 20 min

Resistance training

Bodyweight workouts Elliptical/ Cycling

Workouts from the videos Cross trainer 20 min
20 min

Monday, Wednesday and Friday Tuesday, Thursday and Saturday

Low intensity cardio

Walking
Running or alternatives
Resistance training
Bodyweight workouts
WORKOUT PLAN JESSICA
JANE

Week 1-2 workout plan

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Walking High intensity Walking High intensity Walking High intensity A well
45
60 min of cardio* 45
60 min of cardio* No cardio, cardio* deserved rest
brisk walking Warm up 5 min brisk walking Warm up 5 min just circuit Warm up 5 min day :)
or 7,000 to Cardio 20
30 min or 7,000 to Cardio 20
30 min Cardio 20
30 min
Resistance
10,000 steps Cool down 5 10,000 steps Cool down 5 Cool down 5
training
min min min
Resistance Resistance
training training

Week 3-4 workout plan

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Walking High intensity Walking High intensity Walking High intensity A well
45
60 min of cardio* 45
60 min of cardio* No cardio, cardio* deserved rest
brisk walking Warm up 5 min brisk walking Warm up 5 min just circuit Warm up 5 min day :)
or 7,000 to Cardio 25
35 min or 7,000 to Cardio 25
35 min Cardio 25
35 min
Resistance
10,000 steps Cool down 5 10,000 steps Cool down 5 Cool down 5
training
min min min
Resistance Resistance
training training

*High intensity cardio

Running is the best high intensity cardio, however, you can sometimes replace it with other
activities to add variety to your training:

• Running (medium fast pace)

• Cross trainer/elliptical (medium fast pace)
• Vigorous swimming
• Power walking (twice as long as running)
WORKOUT PLAN JESSICA
JANE

Week 5-6 workout plan

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Walking High intensity Walking High intensity Walking High intensity A well
60
70 min of cardio* 60
70 min of cardio* No cardio, cardio* deserved rest
brisk walking Warm up 5 min brisk walking Warm up 5 min just circuit Warm up 5 min day :)
or 7,000 to Cardio 30
40 min or 7,000 to Cardio 30
40 min Cardio 30
40 min
Resistance
10,000 steps Cool down 5 10,000 steps Cool down 5 Cool down 5
training
min min min
Resistance Resistance
training training

Week 7-8 workout plan

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Walking High intensity Walking High intensity Walking High intensity A well
60
70 min of cardio* 60
70 min of cardio* No cardio, cardio* deserved rest
brisk walking Warm up 5 min brisk walking Warm up 5 min just circuit Warm up 5 min day :)
or 7,000 to Cardio 35
45 min or 7,000 to Cardio 35
45 min Cardio 35
45 min
Resistance
10,000 steps Cool down 5 10,000 steps Cool down 5 Cool down 5
training
min min min
Resistance Resistance
training training

*High intensity cardio

Running is the best high intensity cardio, however, you can sometimes replace it with other
activities to add variety to your training:

• Running (medium fast pace)

• Cross trainer/elliptical (medium fast pace)
• Vigorous swimming
• Power walking (twice as long as running)
WORKOUT PLAN JESSICA
JANE

FAQ and answers

What should I do if I skip a day of training?

If you skip a day of training, you can simply use that day as your rest day or you can
just leave it out and continue with the program. So even if you skip one whole day, don’t
worry! You’ll still have 5 days of training for that week which is great. :)

Do I have to stick to the schedule exactly as it is or can reschedule some of the workouts?
Yes, you can definitely adjust the schedule so it suits you better. For example, if you
prefer to have your rest day on Saturdays, you can always train from Sunday to Friday.
However, I don’t recommend scheduling high intensity cardio and resistance training on
the same day. And if possible, try not to do resistance training two days in a row so your
muscles get a chance to recover.

How fast should I walk?

I suggest aiming for a walking speed of 6-7km/hr or 3.7-4.3mph. If this is too technical
for you, just pay attention how you feel on your power walks. You should walk faster than
you usually walk and you should be able to keep that pace for an hour. You can expect
to sweat lightly but you should feel comfortable while talking.

How fast should I go while running, swimming, cycling or while I’m on the elliptical?
In general, when you’re doing high-intensity cardio your muscles should feel fatigued,
you should sweat and your breathing should become more laboured so that you
cannot really hold a conversation and speak in full sentences.

• Running I would suggest aiming for a running speed of 10-12km/hr or 6.2-7.5mp/h.

• Swimming For swimming, it should take you around 2 minutes to complete 100m
or 1 minute and 50 seconds to complete 100 yards. Your speed should be around
3 km/h or 1.9mph.
• Elliptical/cross trainer On the elliptical, you should aim for 90 RPM (revolutions per
minute) if you want to achieve the same effect as while running. This may take some
practise so don’t feel discouraged if your average is closer to 70-80 RPM.

What can I do if I don’t have time to walk for 45min to 1h every day?
If you cannot go for a walk for some reason, please try to aim for 7000-10000 steps
throughout the day. Make a conscious effort to walk as much as you can - get up from
your desk at work, walk around while grocery shopping or get outside for your lunch
break. You can track your steps by using a fitness watch or an app on your phone.

What if I skip a week (or longer) of training?

A break for 1-2 weeks should be fine to just continue where you left off. However, if you
feel a lot less fit or strong, then I would start again from the beginning. :)