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HerSUPPZ featured workout presents…


Jen Jewell, Pro Fitness Competitor, Celebrity Trainer & Cover Model

Believe it or not, bikini season right around the corner, it’s total body tune-up time!

Get ready to rock your swimsuits and newly sculpted abs! Results are just a few workouts away!

Jen designed this workout to be fun, efficient and to really challenge you!

Missed Bikini Body Blitz Day One? No worries…click here!

Through a combination of cardio bursts and strength training moves, your heart rate should remain elevated throughout the duration of this workout, allowing you to maximize the calories burned in each session.

By performing the exercises back to back with little to no rest between exercises in each set of the circuit, you’ll be increasing your strength, endurance, and sculpting that tight, lean muscle all in one!

For these totally body circuits, all you’ll need are a few sets of dumbbells, a jump rope, an exercise ball or flat bench and a bit of an open space.

Jen prefers to include these in her regular workout every other day, allowing herself a day off from weights before the next strength training session. You can do cardio on the other days, as well as on the same day as you perform these workouts.



Start with a warm-up:

Jump rope (1 minute)

10 Jump squats

Jump rope (1 minute)

For both Circuit One and Circuit Two perform one set of each exercise, back to back with limited rest for one full set of the circuit. Rest briefly (only 1 to 2 minutes) between sets.   (aka Superset)


Circuit One

Mountain climbers (30 seconds)

Reverse lunges (15 reps each leg)

Plank holds (15 seconds regular, 10 seconds right then 10 seconds left)

Overhead tricep press (15 reps)

Frog jumps (10 reps)

Weighted plie squats (15 reps)

Jump rope (30 seconds)


Repeat Circuit 4 times. Then go to Circuit Two…


Circuit Two

Plank up/downs (30 seconds)

Bicep curl to shoulder press (7 reps)

Plank punches (30 seconds)

Side lunges with forward press (12 reps each side)

As you lunge to the side press dumbbell forward

Hip thrusters (15 reps)

Burpees (10)

Repeat Circuit 4 times.


DAY 1 Cardio & Strength Training Circuit

DAY 2 Cardio & Strength Training Circuit


For best results pair with Jen’s favorites  CELLUCOR’S Super HD  & CLK


Known worldwide Jen Jewell is a fitness expert, personal trainer, health & fitness writer. She creates programs to help everyone have fun with fitness & earn the results they deserve!

Check out her website here!

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