JemsS

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A few from today's leg sesh 💦 These work your quads & glutes 💪🍑🍑 💥Do 4 sets of 12 reps💥 Bright blue crop from @stylerunner 💙😘

Between eating, taking pics of my good and digesting, 😅 I thought I'd better get a quick workout in outdoors since my gym is closed till tomorrow and the weather is absolutely beautiful 😎☀ Did a quick hiit workout in the park, took me about 20 mins all up. 💥1 minute each move, 30 sec rest in between. Do 4 sets 💥 I also did some sprints 🏃🏃💨 Hope you guys are having a fun and safe holiday! 😊🎉🎈

You got a bench, you got a gym! 😂👌 You guys been requesting workouts that can be done at home so here are a few 😊💪 💥 5 sets of 15 reps 💥

A few from today's back session. ✌ 🔹3rd move is a half burpee into pull up, focusing on the negative (down as slowly & controlled as you can). 💥4 sets of 12 reps 💥💦

Been awhile since I posted a butt busting hiit workout 💦 so here is one for you guys to try 😝😈 👉 1 min per exercise, 15 sec rest between exercise and 30 sec rest between sets. Complete at least 4 sets. 🔥🔥🔥 My arms & legs were burning after this 😳😭 Let me know how you guys go! 💪

Smashing some glutes in my new Running Bare shorts from @stylerunner 💖 ✅ Pay attention to the kickback variation in the 1st and 2nd move. 👌 🔹4 sets of 18 reps ✨✨

Quick shoulder sesh today. 💪 These are just 4 of 6 exercises I did. 💦 4 sets of 12 reps + last set using lighter weights performed to failure 🔥🔥

A couple from today's hamstring session. ✌ I'm finding that my right hamstrings are weaker than my left, 😩 so focusing on more single leg isolation exercises to strengthen it. 💥4 sets of 12 reps 👊💥

A few from today's glute sesh 🍑 So happy my ankle has finally healed and I can start doing heavy glute work again 😝🙌 💥4 sets of 12 reps 💥

Finished off today's back session with some core work. 💥 All 3 exercises works your whole core so good. 👌 I did 5 sets of 20 reps 🔥🔥

A little chest workout snippet. 😉 I've chosen to use the Swiss ball so I can incorporate abit of core while training chest. ✌ 📝 Make sure you lean back on the Swiss ball a little and hold your core tight on the 1st move, you should feel your whole core working here 😁👊💥 I also did 1 min forward jump squats between each chest set to get my heart rate up and fat burning 🔥🔥🔥 Other exercises I did are: standing cable flys at different angles and kettle bell push ups. 4 sets of 12 😈😈✔

Double Tap if you want LEAN & TONED legs! 😋 And make sure you try this little lean legs circuit! 👌 🔹 Do 15-20 of each (depending on your fitness level). Yes that means 15-20 in each leg for the 3rd move 😳😈 🔹 Complete 4 sets 👊💥 🔹 I also did weighted jumping lunges Feel the burnnnn baby 🔥🔥🔥

Hiit circuit of death 😳🔪🔪 My shoulders, core, legs and glutes were in fire 🔥🔥🔥 after I did this. 😭😵 ✅ 1 min each move, with 30 secs rest between move. 1 min rest between sets, complete 5 sets. 😈 Double tap if you're ready to burn some fat! 🙌😝

Holy shiiiiiit what an awesome killer move 😳🔪 Felt this in my shoulders, core and obliques. 🔥 I'm using 16kg kettle bells but give it a go with a weight you're comfortable with. 👌 Add this in on shoulder or abs day and aim for ✅ 4 sets of 12 reps. 😝😈

Swiss ball core/ lower ab work. ✊ Just a few from yesterday's work out 😝 ✅ 4 sets of 20 reps 💥

Shoulders today..my favorite 😝🙌 ✅ Total of 5 sets ✅ ✔4 sets of 12 reps, 5th set performed to failure 😭🔥

Triceps! (Back of the arms) 🔥🔥🔥 ✅ 4 sets of 12 reps ✅ Last exercise is an advanced move that your need a strong core for 💪 Alternatively, put your feet on the floor or on another bench 😉

A few quick full body workouts that can be done with just a bosu ball 🎈 🔹1st move targets the core, shoulders and chest. 🔹2nd move targets the core and shoulders. 🔹3rd move targets the core, legs and glutes 👌 Do 4 sets of 20 reps ✔

One of the most frequently asked question I get is: 💬 WHAT CARDIO DO YOU DO and HOW OFTEN❓❓❓💁 Long answer short👉 I'm not a fan of steady cardio (running, cycling, jogging etc) and would rather do high intensity interval training (hiit) for more effective fat burning 🔥🔥🔥 NOT bagging steady cardio in any way AT all. 🙅☝ This is just a personal preference as I get bored easy 😬😅 This is the type of high intensity circuit I would do IF I feel like Ive been naughty with my eating 🍕🍹🎂🍦 and need to kick my own butt. 🚶🏃 I don't usually do ANY cardio on a good week.

A couple of full body moves to try. Awesome for getting the heart rate up 💪🔥🔥 ✅ 1st move works the shoulders, glutes and legs. ✅ 2nd move works the core, glutes and legs. 👉 Make sure you use a heavy enough weight that you feel your core switch on when performing the move..I'm using 10kgs here. 📝 These moves can be added to your leg day, part of your hiit workouts or whatever you please. ✔ 💥4 sets of 15 reps💥

Advanced ab workout 😈😅 These are super killer 🔪 ✅ 4 sets of 20 reps ✅ (last move counts as 1 rep) 👉 Beginners can try for 10 reps and work your way up from there 😊

Lower back workouts since I've been getting a few requests 😊✌ ✅ 4 sets of 15-18 reps ✅

Booty work! 👐🍑 So I've got really dominant quads, and that means when I do most heavy glute work (like squats, lunges etc) I feel them more in my quads than my glutes. 😔 As a result, my quads are developing way faster and my glutes still lagging behind. 🙇 I've therefore been focusing on doing exercises that minimize work on my quads and focuses more on my glutes instead. 👍 A few current favs are: American dead lifts (yes I mean America dead lifts- google the difference between them and RDLs if interested), weighted glute bridges, and single leg hip thrusts. ✅ 💥4 sets of 12reps 💥

Ended today's shoulder session with some oblique work 💪😝 Last move is one of my favs, works your whole core & lower abs as well 🔥🔥🔥 Do 4 sets of 20-25 reps ✔

Another great home workout for those that have been asking. 😘 👉 This one targets the core and legs. 💪💪 Repeat as many times as you can or have the time for. 💃