Jennifer Nicole Lee’s Total body Workout!
For all the busy moms out there, you can have the best of both worlds of exercise. You CAN blast that ugly fat and build sleek and sexy muscle tone at the same time in less than an hour. I weave in strength exercises and cardio in a circuit training workout that takes less than 45 minutes!
No room for excuses — you don’t even have to go to the gym! You can do this workout at home and still enjoy a sexy and super-fit body.
Strong is the new skinny, so print out your workout and get moving!
Shape Up Fusion Style
Watch The Video – 13:34
The JNL Total Body Workout
“I call my training methodology JNL Fusion. I have blended the best fields of fitness into one, and infused it with intensity and power yet also focus and grace. And your body will prove its powerfulness in the results that it gets.” – JNL
JNL Fusion Workout
- 6 circuits
- perform each circuit 3x
- 2 exercises per circuit
- 1 min rest between circuits
- 45 min max
Rope Jumping
5 min
Dumbbell Squat
30 sec
Plyo Jumps
30 sec
Dumbbell Lunges
30 sec
Snatch and Grabs
30 sec
Dumbbell Extenders
30 sec
Hopscotch
30 sec
Romanian Deadlift
30 sec
Criss Cross Jack
30 sec
Dumbbell Pulls
30 sec
Titanium Tucks
30 sec
Squats with Leg Kick
30 sec
Core and Quad Kicks
30 sec
Warm Up
Circuit 1: Repeat 3x
Circuit 2: Repeat 3x
Circuit 3: Repeat 3x
Circuit 4: Repeat 3x
Circuit 5: Repeat 3x
Circuit 6: Repeat 3x
JNL’s Fast-Paced Circuit
Here’s my favorite fast-paced circuit, for when I’m short on time and long on needing a workout!
This is the exact workout that I do, to hit all of the major muscle groups of my body from top to bottom.
It involves 3 circuits, performed one right after another.
Walking, Treadmill
5 min walking in place while pumping your arms
Barbell Lunge
18-21 reps
Dumbbell Shoulder Press (standing)
18-21 reps
Dumbbell Bicep Curl
18-21 reps
Tricep Dumbbell Kickback
18-21 reps
Barbell Shoulder Press (standing)
18-21 reps
Standing Overhead Barbell Triceps Extension
18-21 reps
Side Lateral Raise
18-21 reps
Exercise Ball Crunch
18-21 reps
Exercise Ball Pull-In
18-21 reps
Warm Up
Circuit 1: 3x
Circuit 2: 3x
Circuit 3: 3x
The JNL Quadruple Threat Butt-Blasting Circuit
When you need an instant body lift, and want to tighten and tone your entire tush!
Repeat this circuit 3 times with little rest in between.
Perform 8-12 reps if you want to build muscle, 18-21 reps if you want to maintain your muscle tone and build endurance.
Stiff-Legged Dumbbell Deadlift
8-12 or 18-21 reps
Dumbbell Step Ups
8-12 or 18-21 reps
Barbell Squat To A Bench
8-12 or 18-21 reps
Scissor Kick
30 reps
Butt Blasting Circuit: 3x
JNL’s “No More Wiggle Workout”
JNL tackles those hard-to-hit target areas; arms flab, back fat and inner thigh wiggle, be gone!
The areas of a woman’s body most prone to being jiggly and wiggly are the back of her arms, or the triceps area, and her inner and outer thighs.
This workout will target these trouble zones, tightening and toning them up to blast off the jelly!
Lying Triceps Press
3 sets of 18-21 reps
Pushups (Close and Wide Hand Positions)
3 sets of 18-21 reps
Tricep Dumbbell Kickback
3 sets of 18-21 reps
Dips – Triceps Version
3 sets of 18-21 reps
Seated Triceps Press (on stability ball)
3 sets of 18-21 reps
Tricep Dumbbell Kickback (with tubing)
3 sets of 18-21 reps