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JNL On The Go, Episode 3 — Shape Up Fusion Style
SHAREFor 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 
Butt Lift (Bridge)
3 sets of 18-21 reps
29 Comments
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- Follow This Discussion by:
Getfit427
Omg!! I did your Fusion workout yesterday morning for the first time and let me tell you I was sweating my butt off. That is a really good workout and my adrenaline was above the roof lol... I am looking forward to your total body workout for a new body transformation!
- Body Stats
- ht: 5'7"
- wt: 144 lbs
- bf: 21.0%
- Body Stats
- ht: 5'3"
- wt: 156 lbs
- bf: 32.5%
- Body Stats
- ht: 5'3"
- wt: 194 lbs
- bf: 35.0%
- Body Stats
- ht: 5'4"
- wt: 128 lbs
- Body Stats
- ht: 5'4"
- wt: 198 lbs
- bf: 24.0%
- Body Stats
- ht: 5'8"
- Body Stats
- ht: 6'0"
- wt: 186 lbs
- bf: 30.0%
- Body Stats
- ht: 5'1"
- wt: 198 lbs
- bf: 44.0%
- Body Stats
- ht: 5'4"
- wt: 206 lbs
- bf: 37.0%
DurdenEgo
Looking to Help my wife. looks nice but the woman below has a great point. Its just a exercise routine, not a plan. Where is the how many days a week and rotation to avoid plateau? And i see no responses?????
- Body Stats
- ht: 5'9"
- wt: 195 lbs
- bf: 16.0%
- Body Stats
- ht: 5'3"
- wt: 197 lbs
- bf: 35.0%
- Body Stats
- ht: 5'2"
- wt: 147 lbs
- bf: 25.0%
jilliankoper
Has anyone achieved awesome results from this program? Does anyone have some motivational before/after pics?
- Body Stats
- ht: 5'6"
- wt: 18.5 lbs
- bf: 18.0%
kawgirl600
I did this workout today and loved it. It fits right into my life. I got a full body workout in a short period of time. I feel like I accomplished something today. can not wait until tomorrow.
- Body Stats
- ht: 5'1"
- wt: 194.5 lbs
- bf: 37.0%
ka88ie
It says you can print this out, where? No special printable version? The only printable thing is a log.
- Body Stats
- ht: 5'2"
- wt: 157.5 lbs
- Body Stats
- ht: 5'2"
- wt: 124 lbs
- bf: 25.0%
- Body Stats
- ht: 5'4"
- wt: 134 lbs
- bf: 25.0%
tewaner
This looks like a great plan. But I am a novice and I don't understand the order. Do I choose one of the circuit trainings to do everyday or do I vary which ones I do? How many days a week should I go? Should I add some cardio somewhere. Can someone offer a little guidance? Just not sure how to work it. Thanks.
- Body Stats
- ht: 5'9"
- wt: 184 lbs
- bf: 33.0%
- Body Stats
- ht: 5'2"
- wt: 125 lbs
- bf: 15.0%
FemaleMarine01
I did the fusion workout yesterday and I am in pain today! This workout is no joke! I'm going to do the butt-blasting circuit today!
- Body Stats
- ht: 5'8"
- wt: 146 lbs
- bf: 20.0%
bellasella
I can see how difficult these Fusion workouts can be. I am not clear on whats recommended about how often to do which workouts and if JNL does cardio on days she doesn't do Fusion workouts.
- Body Stats
- ht: 5'6"
- wt: 156 lbs
- bf: 29.0%
NoExcuses79
It doesn't specify, but I would suggest doing any workout atleast 3x a week and its a good idea to try and get atleast 20 minutes of cardio in everyday. Do the workouts daily if you can handle it, if not go for evey other day. She has the main workout circuit for regular use, she has the emergency(i don't have much time today) workout, the BUTT specific workout and the TROUBLE AREAS workout put them to use when you can. I personally would suggest doing every other day of the main circuit and BUTT on your first off day and TROUBLE AREAS on your second off day for maximum results. CARDIO daily 20 min. rest on sat., sun. My OPINION ONLY!!!
- Body Stats
- ht: 5'11"
- wt: 181 lbs
- bf: 12.0%
Jon254
I'm trying to find a workout plan for my girlfriend because she wants to go to the gym with me. It looks like a good workout for her, but there is no schedule for when to do each set of circuits. Any ladies out there that have done this already?
- Body Stats
- ht: 5'9"
- wt: 169 lbs
- bf: 10.0%
bhap
There are four workouts outlined above - which days do we do which, and which days do we do cardio? Also, what kind of cardio and for how long?
- Body Stats
- ht: 5'1"
- wt: 108.4 lbs
- bf: 19.3%
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