Workout with Janet Jenkins for thighs and buttocks. Ideal thighs and buttocks from Janet Jenkins Janet Jenkins for all problem areas

Finally got around to my favorite video instructors, Jillian Michaels and Jeanette Jenkins. Today I want to talk about these two ladies, with whom fitness at home becomes a complete replacement for training in the gym. And this is true, I'm not kidding. Most of their workouts are designed for less physically fit people, whom I would classify as advanced. If you have already mastered the workouts of Cindy Crawford, Tamilee Webb and Karen White (I talked about them in the First and Second Parts of this article), then it’s time for you to meet Jillian Michaels and Janet Jenkins.

1. Jillian Michaels and her workouts:

“Lose weight in 30 days” (“30daysshred") - 80 min - 2007

"Speed upmetabolism"("Banish Fat Boost Metabolism") - 56 min.– 2008

“No more problem areas” (or “No more problem areas” - “NoMoreTroubleZones") - 57 min - 2010

I usually do these three of her most popular workouts. If you make it a rule to do this every day, the effect will be amazing, I assure you. Unlike many other video workouts, after her class you are actually drenched in sweat. In one of Jillian Michaels' workouts, she admits that she is often called a "monster." And, let me tell you, it is well deserved. She is such a charming “tomboy”, a little rough around the edges, but she has an influence on you even through the screen. It’s impossible not to study with her, she makes you feel as if she’s in the same room with you. This “invisible contact” is felt throughout the entire lesson. You believe in her, with her you gain confidence in yourself and in the fact that someday you will have the same luxurious figure as hers.

By the way, as a teenager, Gillian was not skinny at all, but rather the opposite. It’s hard to believe, but she was called “fat” and teased “ugly.” The mother let Gillian play sports, not even suspecting that in the future her daughter would make a career as a trainer and help many women who do fitness at home also get in good shape.

Jillian Michaels is a real “army trainer”, don’t expect any condescension from her))) I also like that she often shows exercises for several different muscle groups at once. For example, you pump your arms and legs at the same time, which saves time and increases the load.

Jillian became famous thanks to her participation in American reality shows for people losing weight - Losing It With Jillian and The Biggest Loser.

"No problem areas"- the best, in my opinion, of all Jillian Michaels' training videos. In this hour-long set of exercises for all problematic parts of the body, Gillian will not let you rest for a minute. Here you will have to give it your all. But, as the Americans say, there is good news)) If you periodically perform all these exercises, then, indeed, you can forget about problem areas - on the waist, hips and arms.

"Speed up your metabolism"- also an almost hour-long video, a rather complex workout, including a lot of cardio and strength exercises aimed at accelerating metabolic processes in the body, and therefore burning fat.

Training "Lose weight 30 days" consists of three parts of approximately 25 minutes. The first part is training for beginners. When it becomes easy for you to do it, you can move on to the second part, which has more serious loads. The third 25-minute video is for those who have already mastered the first two parts and are ready to move on to more complex exercises. Each part consists of alternating blocks: 3 minutes - strength training, 2 minutes of cardio, 1 minute - abdominal exercises. And of course, warm-up at the beginning, and stretching at the end.

When I was at the peak of my fitness, I did all three of these parts in one go (oh, those were golden times). And on my stomach, which now looked like one big ball, the outlines of sexy cubes were even noticeable. That’s it, I’m starting to train again with Gillian))) Let him make me a beautiful woman, and not a blurry jellyfish))) I don’t know about you, but I persuaded myself to work out)))

2. Janet Jenkins and her workouts:

“Bikini Boot Camp” or “Die in an Hour” (“Bikini Boot Camp”) - 75 min - 2009

“Combined training” (“UltimateCrossTraining") - 45 min - 2003

“21 days – training for the body” (“21DayTotalBodyCircuitworkout") – 75 min – 2007

"Sexy legs, abs and arms" ("SexyAbsArmsLegs") – 60 min – 2008

Janet Jenkins is another great video trainer. She's not a "tough girl" like Jillian Michaels, but she has the same great workout routine. She is also called the “Hollywood coach” and she has actually worked with such celebrities as Pink, Serena Williams, Carmen Electra, etc.

Janet Jenkins is a true expert in her field. She started playing sports in childhood, which, by the way, was not entirely cloudless. She and two other children were raised by a single mother. It was sports, according to Janet Jenkins, that helped her “discipline herself” and gain confidence in her abilities.

My favorite workout (of all the ones I've ever done) is "Bikini Boot Camp" or whatever they call it on our network "Die in an Hour". The apt name speaks for itself))) Amazing catchy music, energetic Janet, well-chosen exercises, a liter of sweat rolling off you - this is what I call a real workout. Beginners, I think, will “die” in 20-30 minutes))) But, if you hold out until the end... you are guaranteed a fantastic figure (of course, not the first time). The workout can be divided into two parts, since it is quite difficult to do it all at once. The first part is cardio exercise, the second is strength training. For beginners, it’s definitely better to start with something easier, but this workout is a must have - as an example of what you should ultimately strive for when doing fitness at home.

"Combined training"- despite the short duration - 45 minutes, it is a very worthy video that will make you sweat. Warm-up, strength block with dumbbells for arms and legs, a little boxing, yoga and abdominal exercises from Pilates - this is a mix of different directions, not boring and quite effective.

"21DayTotalBodyCircuitworkout"— video from two 40-minute workouts. They are clearly weaker than the two workouts described above. Standard “fitness at home”, nothing particularly interesting. I practice them extremely rarely, rather for variety.

« SexyAbsArmsLegs"— 60-minute workout with dance elements. To be honest, I don’t really like combining fitness and dancing, so this workout is not one of my favorites.

I think if you alternate Jillian Michaels’ workouts with Janet Jenkins’s, there will definitely be an effect, which I will check on myself. I’m planning to buy myself a new evening dress for the New Year, but... only if my figure changes at least a little for the better. I'll be sure to post before and after photos)))

In the next article I will talk about cardio training with Les Mills and Denise Austin, video instructors Valerie Turpin and Stephanie Vitorino.

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P.S. I’m adding this 2 months later: I didn’t lose much weight - 2 kg, because, I confess, I didn’t exercise regularly. But I still bought the dress for myself))) Beautiful...

Before we know it, winter will end and the time will come for dresses, sundresses and shorts, trips to a picnic and to the sea. In winter there are a lot of holidays that do not allow you to relax and leave the table: New Year, Christmas, Maslenitsa. We'll eat the jellied meat with pancakes, and Easter is coming - we'll also try Easter cakes. And then we are afraid to step on the scales, because even without them we know that we have gained weight, we can’t fit into our trousers, our skirt won’t fasten.

There is less and less time left until summer, but there is a great way to get your body in shape and restore muscle tone.

Janet Jenkins

Black American athlete from a poor family, born on the outskirts of Ottawa. There were three children in the family, and their mother raised them alone. The girl always loved outdoor games and, as a schoolgirl, participated in all sporting events. Poverty oppressed her, so by playing sports, she gained confidence, she saw and felt her physical superiority over her rivals.

After graduating from college, Janice pursued three majors in sports medicine and nutrition. I took up coaching and started my own blog on the Internet. Her recommendations were valued, resulting in record views of her vlog reaching 20 million.

Film and stage stars started talking about the coach. Currently Jenkins is Nike Ambassador and a personal trainer for such stars as Pink, Alicia Keys. She has many self-developed programs, such as “butt correction”, “ideal abs”, “bikini” and others. One of these programs is attended by the famous and well-known Janet Jackson, whose abs, hips and buttocks we can see at her concerts. Despite her age, she looks amazing.

The benefits of home workouts

Many women dream of having a beautiful, toned, photogenic stomach. But not everyone has the opportunity to go on a diet and visit the gym or fitness club every day. Janet Jenkins gives a set of exercises that you can do at home in just 20 minutes. The advantages of such activities are as follows:

Benefits of training

Any workout that is carried out systematically will give a positive effect and build a beautiful body. Janet has developed her own complex - effective exercises that are familiar to many athletes. “Perfect Abs” is a 20-minute continuous exercise focused on strengthening the abdominal muscles.

Representatives of the fair sex all over the world fell in love with the program from the Hollywood trainer for its simplicity and results. The complex is designed in such a way that absolutely all abdominal muscles are strengthened:

internal and external;
oblique and straight;
muscles in the lumbar region.

The main block of the complex lasts 17 minutes and includes:

twisting;
body lifts;
leg kicks from a lying position;
exercises lying on your stomach for the lower back and waist;
isothermal exercises.

After an intense workout, stretch for 3 minutes; you should not skip it, because stretching increases muscle strength and relaxes them.

When performing the complex, you do not need to jump, run, or stomp. This type of training can be done safely at home, without fear of disturbing your neighbors.

The exercises are very easy to perform; you don’t have to think about the pace, where and how to place your foot, or how to turn. And at the same time, with apparent simplicity, you can feel the work of every muscle. For an untrained person, this is an excellent complex.

Toned buttocks

One of the problem areas in women that requires constant attention is the buttocks. A complex from a Hollywood trainer will also help make this wonderful part of the body ideal. In addition to training for perfect abs, Janet Jenkins offers a similar training program for the buttocks. You will need: a spacious room, a shaping mat and a bottle of water.

Charging time: 20 minutes for the abs and waist is divided into 3 blocks. First block - 10 minutes, exercises in a standing position:

we start with squats;
moving the legs forward, backward;
lateral abduction with balancing on the second leg.

The second block - exercises are performed on all fours, as well as swinging the legs, up, to the sides, while the leg is bent or straightened.

At first it will be hard: it will seem that your legs are falling off, your muscles are like stone. But over time it will become easier, you will get used to the loads, your muscles will become toned, your thighs will become strong and smooth, your buttocks will tighten and take on a rounded shape. In addition to the legs, the workout affects the entire body. Lightness and grace appear in movements.

The third and final one is a block for working out all problem areas. It is advisable to alternate “ideal abs” with “correction of hips and buttocks” from Janet Jenkins.

Perfect abs

No sports equipment is needed, you will need a fitness mat, class time is 20 minutes.

The training goes on non-stop, with the load on the abdominal muscle groups often changing, and the abs undergoing constant pumping. The abdominal complex keeps the muscles in constant tension, but the tasks are alternated so that even an unprepared athlete can work out 20 minutes. The main thing is to listen to the instructor’s advice, breathe correctly and not overload your lower back. The complex includes exercises for raising legs (straight and bent), twisting: basic, reverse, double, lateral.

Crunches perfectly train the rectus muscle and load the upper and lower abs. You should also lift the body and legs from different positions: together and in turn, the oblique muscles and abs are worked. To remove the “lifebuoy” from the waist, you need to work all the muscles of the core. By regularly loading your body, your waist size will decrease by several centimeters in one month.

Lie on your back, hands behind your head, legs bent at the knees, pulled up to the buttocks, tighten your abs, lift your head and shoulders off the mat, about once - up, exhale; two - lie down, inhale; The exercise is performed 20 times without delay, but slowly, to feel the tension.

Lying on your back, pull your shoulders and knees towards each other. We repeat the same exercise, only we take turns pulling the knee to the opposite shoulder. And also from a lying position, we pull our shoulders towards straight legs. All these types of crunches work great for the abs. The main thing is to train without stopping and resting. If you forget the sequence, do any exercise without relaxing your muscles. Better yet, turn on a video lesson with a Hollywood trainer and follow her recommendations.

For the “bicycle” exercise, you do not need an exercise bike; by doing exercises on the mat, you will pump up the rectus and oblique abdominal muscles.

The benefits of training with a Hollywood trainer

takes little time but is very effective;
suitable for unprepared beginners;
exercises are easy to perform;
no need for sports equipment;
positive, positive instructor;
Video tutorials are in Russian.

The disadvantages include the fact that there is no warm-up, but this is important for safety and effective training. And also there is no strain on the back and arms.

Before you do anything, you need to set a specific goal. It's exactly the same in sports. Therefore, having decided to follow the Hollywood trainer’s “perfect abs” program, formulate your goal: I want to achieve a flat stomach, beautiful abs and lose 5 kg.

Before starting your workout, take control measurements of your weight, waist, buttocks, arms, and hips. When engaging in a fitness program, repeat the measurement procedure systematically twice a month. It will be a great motivation when after two weeks you see how much lower the numbers are.

Throw away self-pity during training - this is the main step to an ideal figure. Some girls admit that they lost about 20 kg in 4 months thanks to the exactingness of the trainer. Such cases are not isolated, photos and reviews of girls who performed the training systematically are impressive.

The workout is aimed at strengthening muscles, not at losing fat. Therefore, if your goal is to lose weight, then you need to supplement your training with aerobic exercises, training your legs and abs. Divide the routine and train different parts every other day or two. One day - abs, the second - thighs, the third - cardio training, the fourth - rest. The muscles need rest for two days, so while the legs are resting, the abs are being trained.

Nutrition Features

Everyone knows perfectly well that from products, consumed as food, depends on the health and figure of a person. If you need to lose excess weight, then, in addition to physical activity, you need to adjust your diet. Hollywood trainer Janet Jenkins recommends writing out a nutrition plan for yourself, taking into account that the calorie content should be from 1500 to 2 thousand kilocalories per day:

breakfast and lunch 450 kcal each: 30 grams of protein, 50 grams of carbohydrates, 12 grams of fat;
dinner 350 kcal: 30 grams of protein, 12 of fat, 35 of carbohydrates;
three snacks between main meals of 150 kilocalories: 14 g of protein, 6 of fat, 20 of carbohydrates.

Throughout the day, do not forget about water: the norm is up to 2.5 liters per day. The star trainer recommends including fiber (from 5 grams) in every meal. It slows down the absorption of sugars. Include seafood in your meals, they contain fatty acids that are very important for the body; they can be replaced with Omega 3 and walnut oil.

Excess weight is a time bomb, which over time will begin to have a negative effect on all organs and joints. Any exercise will give maximum results when combined with proper nutrition. Sleep patterns and control over the amount of food eaten, as well as physical activity, are the key to a beautiful body, good health and excellent mood. Any of these exercises can be performed with weights..

The Janet Jackson complex is designed in such a way that it affects all the muscles of the abs, buttocks, thighs and makes the fat layer melt.

I'm not interested in having six-pack abs; I'm happy with my thin waist. But there's a problem with the hips. I’m not particularly overweight, but the shape of my hips and buttocks bothered me, and cellulite was noticeable. I was afraid to wear short shorts so that no one would see my “orange” legs. Working out according to the method of the star trainer, after a month the butt became elastic and the hips were smooth. I really like my reflection in the mirror. Wow, summer, hang in there!

Snezhana, 21 years old.

The results from the training became noticeable after two months and encouraged me to continue working on my body. I am an ordinary family woman, with a lot of household worries and troubles. Children, husband - everyone requires attention and care. There is no time to take special care of myself; I am overweight. I understand that this is not only unsightly, but also harmful to health. After watching Janet's lessons, I decided that 20 minutes a day for myself is quite a bit.

I worked out diligently, until I sweat. I thought: if I don’t lose weight, at least I’ll get healthier. While there were no visual results, I was glad that the shortness of breath had gone away and I was calmly running to my seventh floor. Gradually, the trousers became too big, but I’ll say right away that a set of procedures helped me: training, massage, breathing exercises and proper nutrition. I lost weight, tightened problem areas, improved my health and mood.

Vera, 44 years old.

I’m not overweight, but I don’t see any six-pack on my stomach either. A friend advised me to try training with a Hollywood trainer. During classes with Janet Jenkins, my abs became stronger and my six-pack began to appear. At first it was hard, I didn’t have time, I was tired, but I did it without stopping. And my figure soon pleased me. Now I keep in shape; I don’t want to wrap myself in a pareo at sea, hiding my shortcomings.

Janet Jackson

Fitness with Janet Jenkins is a set of exercises that will help you get the figure of your dreams at home, without requiring any additional equipment or exercise equipment.

Biography

Janet was born into a poor family, since childhood she was fond of sports and constantly trained a lot, while she was involved in completely different sports, playing for almost all the teams of her school. Janet is a college graduate with a triple major in medicine and nutrition. Starting her coaching career, the girl writes a blog on the website of a popular magazine. Over time, her blog began to be viewed by 20 million people a day, and then her name attracted the attention of the general public. Today, Janet Jenkins is a famous celebrity trainer and the author of many video tutorials. Among Jenkins's wards: Carmen Electra, Pink, Kelly Rowland and Alicia Keys.

Kickboxing party with Janet Jenkins

This workout is fun and energetic: together with Jenkins herself and her team, you can achieve slender legs and a flat stomach in a dance form.

Bodyballet with Janet Jenkins

Bodybelat

Body ballet is a dance workout, during which, by performing dance movements, you can easily and fairly quickly lose extra pounds, while developing elastic hips and buttocks.

Yoga with Janet Jenkins

This course is ideal for those who do not enjoy either strength or cardio training. Even though these exercises seem less effective, in fact, after a while the results will be noticeable. Training will help you develop coordination of movements, stretching and significantly tighten your figure. At the same time, yoga sets the body up for effective weight loss without putting much stress on its own body. Some of these exercises are also ideal to combine with other workout programs to help your muscles relax and rest. Power yoga helps to cope with the problem of excess weight, tone muscles and reduce stress on joints. The extra pounds will go away painlessly. These exercises cannot be called simple, nor do they belong to yoga in its classical form. Many exercises are based on maintaining balance, this will help women gain a more graceful gait and become more graceful.

Stretch with Janet Jenkins

This set of unique exercises will lead to effective results. It is this program that many Hollywood stars follow, whose coach is Janet. The entire program lasts one hour and is divided into two parts. The first part is strength exercises. This part will help you effectively burn calories and tone your muscles. At the same time, the exercises are built on the principle of varying complexity, which will allow you to choose the most optimal options. Stretching is the second part of the workout. These exercises promote flexibility and muscle relaxation, which will help restore tired muscles after intense exercise.

Combination Workout by Janet Jenkins

Janet Jackson

Janet Jenkins' Combination Workout is a great combination of exercises that includes warm-up, cardio, yoga, Pilates, kickboxing and stretching. Each part lasts 10 minutes. Therefore, you have the opportunity to either complete all parts at once, or, while resting, do everything gradually. Many women prefer more intense exercise in the morning and do yoga and stretching in the evening. After completing such a program, endurance will increase and muscle mass will increase, heart function will improve and a certain flexibility will be acquired.

Bikini program

The “Bikini” program - this program is also sometimes called “die in an hour,” and all for the reason that it is after this set of exercises that it will become clear how Hollywood trainers achieve such success. The program consists of cardio and strength exercises. Janet Jenkins herself recommends this course before the start of the beach season.

Links

Fitness video, social network Diets.ru
Sports Diary, social network Diets.ru
Fitness programs and articles about fitness, social network Diets.ru

A workout that takes just 20 minutes will do the impossible for your abs! During the time you move with Janet Jenkins, you will have time to hit all the muscles in the abdominal area: the abdominal muscles, transverse muscles, internal and external oblique muscles, as well as the muscles of the spinal and lumbar regions. Through intense training, you can increase your endurance, tone your muscles and reduce belly fat, which will allow you to achieve the figure of your dreams! Carefully repeat Janet's movements and the result will not be long in coming. Cause you deserve this perfect abs!

If this is your first time deciding to engage in this type of training, or you are not sure of your level of training, do not despair if at first it is difficult for you to perform all the exercises from the complex. Take breaks and continue, because you need this pumped belly! After a few workouts, you will find that everything is not so bad, and you can do this complex without any relaxation. Just believe in yourself and go towards your goal! Good luck!

Many people dream of perfect abs, and also want to get rid of the layer of fat and see the elastic muscles underneath in the form of cubes. Who wants to do this fun, with pleasure and with an experienced American coach - then you should come to Janet Jenkins! The strength, success and benefits of her training are as follows:

just 20 minutes for the abs and waist;
no need for sports equipment - just a mat;
all exercises are simple and explained in accessible language;
energetic rhythm;
Jenny's positive energy energizing everyone.

Janet's success

She unique fitness trainer. At the moment, I owe my success only to myself. Since school, she has been interested in sports, which helped her in life. Fitness classes strengthened her character and predetermined her future life. The family was low-income and her mother had to raise three children alone.

Jena received a college degree in nutrition and sports medicine. This knowledge helped her in the future when creating her own programs. Working as a trainer, she succeeds in running her fitness blog, collaborating with The Huffington Post magazine and achieving 20 million daily visitors. Thanks to this, Janet becomes famous in “star circles.”

Merits of a Hollywood trainer

At the moment Jenny is the President of the Hollywood Coach Association. Many celebrities take training from her: American actress and singer Carmen Electra, singer Alicia Keys, actress and singer Queen Latifah and others. She recorded about 330 training videos.

Janet (sometimes called Janice) has lived in her home in the Hollywood Hills since 2010. So, helping the “Stars” improve their bodies, she herself became a “star trainer”. For 27 years now, Jenkins has been doing her favorite thing and her popularity is growing. On Instagram, where she already has about 500 thousand subscribers, her photos constantly appear, displaying all the main events of her life.

Hollywood Perfect Abs Trainer Program

Her fitness program "Hollywood Trainer" It is also a huge success because it has many excellent results and positive reviews. It consists of two parts: “Ideal Abs” and “Buttocks.” Each is 20 minutes. The main condition is regularity of classes.

The first part of “Ideal Abs” is not a set of crunches or light exercises “for the tail”, these are well-thought-out exercises with smooth transitions from one to another. During their execution, the deep and external abdominal muscles are worked in all directions. During exercise, the muscles of the lower back and the entire back are simultaneously tightened.

This set of classes is comparable to a time bomb: it seems that nothing is changing, but after two weeks the effect is obvious. Main , record the result every day(waist circumference, weight).

The second part, “Ideal Hips and Buttocks,” is aimed at strengthening the inner thighs and the riding breeches area. The exercises are performed first standing and then lying on the mat. But if someone wants to not only strengthen muscles in these areas, but also get rid of fat, then Janet recommends adding aerobic exercise and adjusting their diet. Then beautiful hips and buttocks are guaranteed to everyone who is not lazy and follows all of Janet’s recommendations. An unscrupulous attitude towards classes here (as in many other things) will not work.

Other programs for the press and more

Advanced programs for the press

There are also other programs for the press, more complex in level. One of them is called “For abs and stretching.” Class time is 40 minutes, of which the first 20 minutes are aimed at working the abs, and the second 20 minutes are aimed at stretching and gaining flexibility. The pace of the exercises is slow to protect the muscles during stretching exercises.

“Training for the abdomen with a fitball” also belongs to the more complex Janet Press programs. It is intended for those who perform fitball. The lesson is very intense, aerobic, lasts 60 minutes. The abs are worked out comprehensively with all muscle groups throughout the body. As a result, you quickly get pumped up abs with a reduced fat layer. This shaping will help shape any woman’s figure from the nine types.