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JNL On The Go, Episode 3 Shape Up Fusion Style

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.

Main | Motivation | Nutrition/Supplements | Training | Reward Yourself

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

The Workout

JNL Fusion Workout
  • 6 circuits
  • perform each circuit 3x
  • 2 exercises per circuit
  • 1 min rest between circuits
  • 45 min max
Warm Up
1

Rope Jumping

5 min
Rope Jumping Rope Jumping

Circuit 1: Repeat 3x
2
Dumbbell Squat Dumbbell Squat
3

Plyo Jumps

30 sec
Freehand Jump Squat Freehand Jump Squat
Exercise shown is a freehand jump squat.

Circuit 2: Repeat 3x
4
Dumbbell Lunges Dumbbell Lunges
5
Snatch and Grabs Snatch and Grabs

Circuit 3: Repeat 3x
6
Dumbbell Extenders Dumbbell Extenders
7

Hopscotch

30 sec
Hopscotch Hopscotch

Circuit 4: Repeat 3x
8
Romanian Deadlift Romanian Deadlift

9
Jumping Jacks Jumping Jacks
Exercise shown is a jumping jack.

Circuit 5: Repeat 3x
10
Dumbbell Pulls Dumbbell Pulls
11
Titanium Tucks Titanium Tucks

Circuit 6: Repeat 3x
12
Squats with Leg Kick Squats with Leg Kick
13
Core and Quad Kicks Core and Quad Kicks
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.

Warm Up
1

Walking, Treadmill

5 min walking in place while pumping your arms
Walking, Treadmill Walking, Treadmill

Circuit 1: 3x
2

Barbell Lunge

18-21 reps
Barbell Lunge Barbell Lunge
3
Dumbbell Shoulder Press Dumbbell Shoulder Press
Exercise shown is a seated shoulder press.

4

Dumbbell Bicep Curl

18-21 reps
Dumbbell Bicep Curl Dumbbell Bicep Curl

5
Tricep Dumbbell Kickback Tricep Dumbbell Kickback

Circuit 2: 3x
6
Barbell Shoulder Press Barbell Shoulder Press
Exercise shown is a seated shoulder barbell press.


7
Standing Overhead Barbell Triceps Extension Standing Overhead Barbell Triceps Extension
8
Seated Side Lateral Raise Seated Side Lateral Raise

Circuit 3: 3x
9
Exercise Ball Crunch Exercise Ball Crunch
Exercise Ball Pull-In Exercise Ball Pull-In
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.

Butt Blasting Circuit: 3x
1

Stiff-Legged Dumbbell Deadlift

8-12 or 18-21 reps
Stiff-Legged Dumbbell Deadlift Stiff-Legged Dumbbell Deadlift
2

Dumbbell Step Ups

8-12 or 18-21 reps
Dumbbell Step Ups Dumbbell Step Ups
3

Front Barbell Squat To A Bench

8-12 or 18-21 reps
Front Barbell Squat To A Bench Front Barbell Squat To A Bench
4

Scissor Kick

30 reps
Scissor Kick Scissor Kick
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!


1

Lying Triceps Press

3 sets of 18-21 reps
Lying Triceps Press Lying Triceps Press

2
Pushups (Close and Wide Hand Positions) Pushups (Close and Wide Hand Positions)

3

Tricep Dumbbell Kickback

3 sets of 18-21 reps
Tricep Dumbbell Kickback Tricep Dumbbell Kickback

4

Dips - Triceps Version

3 sets of 18-21 reps
Dips - Triceps Version Dips - Triceps Version

5
Seated Triceps Press Seated Triceps Press
Exercise shown is a seated triceps press.

6
Tricep Dumbbell Kickback Tricep Dumbbell Kickback

7

Butt Lift (Bridge)

3 sets of 18-21 reps
Butt Lift (Bridge) Butt Lift (Bridge)

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Main | Motivation | Nutrition/Supplements | Training | Reward Yourself