Biography of Janet Jenkins
A black athlete was born on the outskirts of Ottawa into a poor family. Jeanette was one of three children raised by a single mother who could barely make ends meet. While studying at school, the girl tried a lot of sports. She participated in all sporting events. Passion for sports was a kind of cocoon for Janet, protecting her from a poor existence. Feeling great about this hobby filled her with confidence.
After graduating from college, Jenny Jenkins completed three majors in sports medicine and nutrition. Having started her coaching career, the girl began to blog . Valuable recommendations attracted many visitors, the number of which soon reached record numbers.
Thanks to the creation of chic workout programs, Jenkins today tops the list of the most famous fitness instructors in America.
World-famous stars use its services.
Janet Jenkins Exercises - the best fitness program for the whole body! 77 photos + video.
When the active fight against excess body weight reaches the stage of figure correction, changes in diet are not enough, so training is introduced.
Since it is problematic to create an effective set of exercises, we suggest using programs from a famous trainer named Janet Jenkins, who promises everyone who performs her exercises will have beautiful buttocks and thighs.
Janet heads the most popular American fitness trainers, whose services are used by celebrities.
At a young age, she was interested in a variety of sports, and after receiving her medical education she took up nutrition.
This approach gave her the opportunity to create effective training programs, which gave Janet incredible popularity.
Training programs
Janet's programs are ideal in terms of content and duration. This is evidenced by the reviews of women who have completed them. Particular attention is paid to intense cardio training . According to the Hollywood trainer, there is no better load for problem areas of the legs and buttocks.
Jenkins offers a choice of training complexes that will not only help you lose weight, but also improve your body shape and gain sports skills:
- Stretching - This program begins with Janet's stretching with strength training. This promotes muscle pumping and good fat burning. Due to the fact that you can vary the degree of difficulty, any girl will choose an option for herself. The complex ends with stretching, relaxing the muscles. The lesson lasts 60 minutes. American celebrities really like this complex.
- Yoga is a less challenging and vigorous option for correcting problem areas, including the buttocks and thighs. This complex is aimed at those who do not value strength training and cardio. Non-classical yoga from Jenkins slowly but effectively leads to the desired result.
- "Hollywood Coach" This is the name of Janet’s main proprietary comprehensive program, which consists of two blocks: for gorgeous abs, for luxurious buttocks and thighs. She combines several sports disciplines: kinesthesia, Pilates and fitness aerobics.
- The kickboxing party is part of the previous complex. This option is most suitable for those who love dance classes. A bonus to a good mood will be firm buttocks and beautiful abs.
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
Useful tips from the instructor
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.
Putting aside self-pity during training 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; photographs and reviews of girls who performed training systematically are impressive.
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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.
Perfect abs
In the first part of the program, Janet is asked to pump up her abdominal muscles in a short 20 minutes. During training, all muscles are affected: external, internal, rectus and oblique. Additionally, the lower back and back are worked out, which are also responsible for the ideal appearance of the tummy. Women rarely pay attention to these areas.
Janet herself says the following about this complex:
- the program for ideal abs is quite complex, and the first classes can last more than 30 minutes, since the exercises will be performed intermittently;
- If it is important not only to get perfect abs, but also to lose extra pounds, you should use the complex together with aerobic training.
Core & Stretch It Out: program from Janet Jenkins
Core Workout: Abs Workout
The first workout is called Core Workout and it is designed to create a flat stomach. You will target your abdominal muscles to remove fat and strengthen your abdominal muscles. All exercises are performed on the mat: first on the back, then from the plank position and at the very end on the stomach. Janet also included back exercises in the program, which will allow you to work your entire core muscles. For classes you only need a gymnastic mat.
Janet Jenkins already has a program for creating perfect abs, Core Workout is just one of the newer modifications. The workout lasts 20 minutes, so it can be easily combined with other activities, preferably aerobic ones. For example, you do cardio for 30 minutes, then do abs workout with Janet Jenkins for 20 minutes. This way, you can not only strengthen your abdominal muscles, but also remove fat. Be sure to check out our review of the best home cardio workouts to find the best option for you.
Pros:
- During the training, you will work all the abdominal muscles, making it flat and elastic.
- Along with your abdominal muscles, you will also strengthen your back and lower back muscles.
- One of the girls in Janet’s group shows a lighter version of the exercises, so the workout is suitable even for less experienced practitioners.
Stretch it out: stretching with Janet Jenkins
Janet Jenkins's second workout is completely different in nature, it is designed for quality stretching. If you have long wanted to work on your flexibility or were looking for stretching after intense exercise, then Stretch it out will be the optimal solution for you. The program will help you lengthen your muscle fibers, which in turn will improve their ability to contract and speed up the body's recovery after fitness stress. Also, quality stretching after training will help you get rid of muscle soreness (muscle pain syndrome).
The lesson lasts 35 minutes and takes place at a slow pace without sudden movements or jerks.
This is the only way to gently and painlessly improve your flexibility. To perform the exercises you will need an elastic band, but you can replace it with a towel
Not everyone can do yoga, so stretching becomes a real godsend for practitioners.
Pros:
- The program will help you improve your stretching and flexibility.
- By regularly stretching after fitness, you will forget what muscle pain is after exercise.
- You will lengthen the muscle fibers, and the longer they are, the more force they can create during contractions.
- Activities like Stretch it out help relieve stress.
Review of Core & Stretch It Out by Janet Jenkins:
Try this program with Janet Jenkins if you want perfect abs and great stretching. But remember, to lose belly fat, you need to do cardio exercises regularly.
Correction of buttocks and thighs
To tighten and make your buttocks, thighs and thighs beautiful, you can use the second half of the Hollywood Trainer program. It is designed to get rid of deposits on the inner thighs and in the riding breeches . In this complex, according to Janet, there is not a single area that would remain unaffected. In this case, you don’t need to buy sports equipment - the body itself works.
The training complex is divided into two parts. The exercises of the first part are performed standing, the second - lying down. The program pumps up muscles perfectly, but does not help you lose weight.
Having opted for Janet Jenkins’ “Ideal Hips and Buttocks” program, you will need to do additional aerobic training. To make the effect more obvious, you need to adjust your diet. Before class you need to eat light proteins without carbohydrates, after class - 200 grams of salad. An ideal result can be achieved by exercising twice a week.
The complex offered by the trainer is simple, but well composed. The first part of the program is a classic fitness set:
- swings;
- squats;
- balance exercises;
- lunges.
The second part of the program is performed lying on the floor. It actively works the buttocks.
Workout with Janet Jenkins for thighs and buttocks
≡ March 17, 2021 Category: Power
Hollywood trainer Janet Jenkis has created a unique training method that combines aerobics, yoga, elements from martial arts, cardio exercises, strength training and Pilates.
The personal trainer of Carmen Electra, Queen Latifah, Kelly Rowland, Alicia Keys and Pink, who lost 20 kg in four months, knows how to motivate and gives valuable nutrition advice. You can find perfect hips and buttocks with Janet Jenkins even at home, as confirmed by numerous reviews from satisfied clients.
At the same time, it is not necessary to immediately buy her lessons - some of the video lessons with Russian voice acting are freely available. According to the American media, an individual 60-minute workout with an instructor of this level costs celebrities at least $300.
But now every user can take advantage of a free and well-designed training program from a fitness star!
Who is Janet Jenkins training suitable for?
One of the most popular courses for buttocks and legs is not designed for professionals accustomed to heavy loads. However, the training may seem too difficult for overweight people and those who do not have simple warm-up skills. But unprepared beginners should not despair - in some videos, one of Janet's two assistants demonstrates a lighter version of the exercises.
It is worth noting that Janet loves high-intensity exercise and cardio kickboxing, which helps to lose weight and pump up muscles. She tirelessly repeats that you just need to allow yourself to be a novice athlete and endure the terrible soreness. When your figure begins to change for the better, you will also have a desire to exercise your lazy body more.
To get elastic hips and buttocks, a flat stomach and a wasp waist with Janet Jenkins’ video lessons, you will have to increase the load: increase the time of training, the pace of training, use elastic bands and weights (dumbbells, leg weights). Progress will not stop if classes are regular and nutrition is correct.
The owner of three specializations in the field of sports medicine and nutrition explains in videos the technique of performing exercises and shares useful information about a healthy lifestyle for free.
Feel free to update your fitness plan and adapt to the new rhythm of life!
More advice from a Hollywood coach
Janet Jenkins is generous with advice and loves to share her experiences with followers. The athlete recommends:
- Weigh yourself, measure yourself and take photos to monitor your results.
- Eat no later than two hours before training and no earlier than 1.5 hours after exercise.
- Eat sea fish containing essential fatty acids three times a week or take omega-3 supplements.
- Do not eat business lunches, which are too high in calories and are prepared from unused ingredients.
- Don't expect quick results.
- Mentally concentrate on the muscles.
- Treat training like work.
- Pay more attention to working the core and back muscles.
- Be very careful with alcohol as it slows down your metabolism for several days.
- Eat at least 25 g of fiber per day (at least 5 g of fiber with each serving of food), which reduces the rate of sugar absorption.
- Walk more.
- Always eat healthy and eliminate “food junk” from your diet.
Janet's signature program consists of a block for perfect hips and buttocks and lessons for perfect abs. Advanced athletes can perform both complexes in one workout. An experienced trainer also offers a series of video classes with strength training, yoga and dance elements.
Patience and hard work can work miracles, so even if things don’t work out, don’t give up and keep moving. Gradually the muscles will get stronger, and even the most difficult leg swings will be easy. With proper nutrition, after 6 weeks you will see your improved shape in the mirror and realize that you can achieve a lot with home workouts.
Pros and cons of training
Regarding Janet Jenkins' programs, reviews are mostly positive. The main advantage is the ability to study at home. To work on the buttocks and thighs, you only need space; to pump up your abs, you need a mat. The important thing is that there are no “loud” exercises in the complex that could disturb the neighbors. Additionally, you can note:
- According to reviews, studying with Janet Jenkins is not boring and not too easy (in terms of load). The trainer is very positive, and the training itself is energetic;
- no problem area is left unattended; all parts of the buttocks and thighs are treated without exception.
Workout for buttocks and legs without squats and lunges
A total of 25 different exercises for the buttocks and legs are offered, which are divided into rounds (circles). You can practice according to a ready-made scheme or modify it to suit your capabilities.
Adjust the number of repetitions and circles depending on the availability of time and physical strength. You can also do the first and second rounds on the same day; third, fourth, fifth circle - on another day.
First round of exercises
1. Backward leg swing: 15-20 repetitions on each leg
2. Backward leg swing (pulsating): 20-25 reps per leg
3. Leg swing + abduction and pull-up of the knee to the chest: 10-15 repetitions on each leg
4. Leg swing to the side + knee to chest: 10-15 repetitions on each leg
5. Leg rotations in a standing position: 10-15 repetitions on each leg
You can repeat the exercises in 2 circles.
Second round of exercises
1. Upward leg swing: 15-20 repetitions on each leg
2. Pulsating leg swing: 20-25 repetitions on each leg
3. Leg abduction to the side: 15-20 repetitions on each leg
4. Diagonal leg swing: 15-20 repetitions on each leg
5. Leg swing diagonally in both directions: 10-15 repetitions on each leg
You can repeat the exercises in 2 circles.
Third round of exercises
1. Bridge: 20-25 reps
2. Frog Bridge: 20-25 reps
3. Bridge leg raises: 10-15 reps per leg
4. Bridged Leg Swing: 10-15 reps per leg
5. Side leg swing: 15-20 reps on each leg
You can repeat the exercises in 2 circles.
Fourth round of exercises
1. Bent leg swing back: 15-20 repetitions on each leg
2. Pulsating bent leg swing back: 20-25 repetitions on each leg
3. Standing butt kick: 15-20 repetitions on each leg
4. Leg swing forward back: 10-15 repetitions on each leg
5. Bent over leg swing: 10-15 reps on each leg
6. Leg raise while sitting on a chair: 15-20 repetitions on each leg
You can repeat the exercises in 2 circles.
Dance group training
The undoubted advantage of dance classes is that with their help you will not only lose weight, but also receive a charge of vivacity and positivity. In addition, dance-based programs help to reveal flexibility and grace, which is useful in everyday life. It’s true that it’s worth noting that group training in the gym is more geared toward losing weight than developing your dancing abilities.
As a rule, dance group training offers an affordable, moderate-intensity load. As for the complexity of the choreography, it depends on the specific instructor, but most often they focus on the average student. We offer for description only a few areas of dance group training that are more common than others.
Zumba
Today, Zumba is perhaps the most popular dance style in fitness rooms in the world. It is based on movements from mixed Latin American dance styles.
Zumba group training is characterized by simple choreography, a high fat-burning tempo and very energetic music, so the program is ideal for weight loss and a positive mood. The class is fun and relaxed, making it suitable for beginners. Read more: Zumba fitness: what it is, pros and cons, features and tips.
Belly Dance
Who among us has not admired belly dancing and tried to move our bodies plastically to oriental rhythms? However, Belly Dance not only develops grace, softness and smoothness, but also helps to tighten the stomach, waist, buttocks and thighs.
Belly Dance classes teach basic basic techniques that activate all major muscle groups and improve joint mobility. Belly dancing is also very useful for those who lead a sedentary lifestyle, since hip movements increase blood circulation in the pelvic organs.
Strip Dance/Pole Dance (Strip dance, pole dance)
Strip dancing or half dancing is also called pole acrobatics. To be successful in this type of fitness, you will need endurance, good stretching, strong muscles (especially the upper body) and good overall physical condition. Thanks to pole exercises, you will not only improve your body quality, but you will also be able to develop flexibility, coordination and agility.
In addition to this, pole dancing helps develop flexibility and grace, like any dance training. By the way, strip dancing for beginners may not include exercises with a pole, but will only prepare you for more complex techniques.
Body Ballet
This workout is suitable not only for ballerinas or former dancers, but also for anyone who wants to get a slim, graceful body without problem areas. Some of the exercises in Body Ballet are performed at the barre: you will perform various squats and leg lifts.
Part of the workout takes place on the floor and is an adaptation of low-impact exercises from traditional fitness. This program is especially useful for those who want to work on developing slender legs. Read more: Body ballet: advantages, features, effectiveness.
Dance Mix
Dance Mix, as is obvious from the name itself, is a mixture of various dance styles: hip-hop, jazz-funk, house, breakdancing, r'n'b, freestyle. Such group workouts not only burn calories, but also teach you to move to different musical rhythms and styles.
Modern music, varied choreography, energy in every movement - Dance Mix will give you cheerfulness, relieve tension and fatigue.
Also among dance trainings there are: Latin, salsa, hip-hop, ballroom dancing, breakdancing. Don't be afraid to try a variety of group dance classes if you enjoy that type of fitness. After all, your goal is not to learn all the steps quickly and accurately. Your goal is to get aerobic exercise, burn calories, learn to control your body and get a positive charge of emotions.
