AT HOME 6 WEEK ADVANCED

WORKOUT
 Warm Up

5-10 Minute Stretch

High Knees- 2x30 Seconds

Circuit Workout

• Push Ups with a 3 Sec hold- Use your knees if needed- 6x15-20

• DB/Water Jug Back Rows- 6x15-20

WEEK 1 • DB/Resistance Bands Lateral Raises 6x12-15

• Shirt/Resistance Bands Bicep Curls 6x15-20

DAY1- UPPER • Supermans- 6x12-15

• Flutter Kicks- 6x 45-60 Seconds

• Planks- 6x45-60 Seconds

You have a total of 6 rounds. Each round you will complete each circuit and rest
for 90 seconds before having to complete the next round. Once finished make
sure to stretch for an additional 5 minutes and drink plenty of water.
 Warm Up

5-10 Minute Stretch

Mountain Climbers- 2x30 Seconds

Circuit Workout

• DB/Water Jug Squats- 6x15-20

• Sliding Pistol Squats- 6x15-20 Each Leg

• Resistance Bands RDL’s- 6x15-20

• Sissy Squats- 6x15-20

• Planks w/ a Twist- 6x45-60 Seconds

DAY 2- LOWER • Jumping Lunges- 6x15-20 Each Leg

• DB Reverse Lunges- 6x12-15 Each Leg

• Lying Leg Lifts- 6x45-60 Seconds

You have a total of 6 rounds. Each round you will complete each circuit and rest for 90 seconds
before having to complete the next round. Once finished make sure to stretch for an additional
5 minutes and drink plenty of water.
 In these 6 Weeks I want everyone to complete 1 of these 6 different goals every week. They don’t have
to be done in order but I would love for them all to be completed by the end of this challenge. I want us
to take this time of crisis and pandemic to reflect on ourselves and the people around us. If there is one
thing this has showed us is that we are In This Together and by supporting one another and looking at
the positives we can not only get through this but come out stronger.

1. Pick up a new hobby- This can be anything but start something you have always wanted to try. Ex.
Read a new book, learn how to play an instrument, learn how to cook etc.

2. Reach Out- Contacting a loved one or someone you wish to make amends would be a great time
right now. We are all hurting in one way or another let’s not hold any grudges.

DAY 3- 3. Pay it forward- There is always someone in a worse condition than we are so let’s let me them

REST/GOALS
know they are not alone in this in any way we can.

4. Mediate- Self Care & Mental Clarity is something we all need right now

DAY #1-6 5. Journaling- Writing down our thoughts and what we are going through can be very stress
relieving. We all have some type of fear with this and may not be able to talk about it so writing
them down can be very beneficial.

6. Spring Cleaning- Spring has begun so this would be the ideal time to get rid of old things, get
things ready for yard sales for when we are allowed to be out again. Fixing up the house how we
might always want is perfect since we are all at home anyways.

Let’s really dial in on these and tag me on Instagram using #athomewithjess so I can see all of you and
these goals you are accomplishing!
 Warm Up

5-10 Minute Stretch

Jumping Jacks- 2x30 Seconds

Circuit Workout

• Towel Row- 6x15-20

• Snow Angels- 6x12-15

• Shoulder Taps- 6x45-60 Seconds

DAY 4- FULL • Wall Sit Ups- 6x45-60 Seconds

BODY • Planks with Lateral Raise- 6x12-15

• Chair Dips- 6x15-20

• Pike Push Ups- 6x15-20

• Lying Leg Lifts- 6x45-60 Seconds

• You have a total of 6 rounds. Each round you will complete each circuit and
rest for 90 seconds before having to complete the next round. Once finished
make sure to stretch for an additional 5 minutes and drink plenty of water.
 Warm Up

5-10 Minute Stretch

Jumping Jacks- 2x30 Seconds

Circuit Workout

• Burpees- 6x15-20

• Mountain Climbers- 6x45-60 Seconds

DAY 5- HIIT • Butt Kickers- 6x45-60 Seconds

CARDIO • Jump Squats- 6x15-20

• Toe Touches- 6x45-60 Seconds

• Frog Jumps- 6x15-20

• Bicycle Twist- 6x45-60 Seconds

You have a total of 6 rounds. Each round you will complete each circuit and rest
for 90 seconds before having to complete the next round. Once finished make
sure to stretch for an additional 5 minutes and drink plenty of water.
 Warm Up

5-10 Minute Stretch

High Knees- 2x30 Seconds

Circuit Workout

• Flutter Kicks- 6x45-60 Seconds

• Jumping Jacks- 6x45-60 Seconds

DAY 6- • Lying Leg Lifts- 6x45-60 Seconds

ABS/CARDIO • Planks- 6x45-60 Seconds

• High Knees- 6x45-60 Seconds

• Sitting Twist- 6x45-60 Seconds

• Side Bridges- 6x30-45 Seconds Each Side

You have a total of 6 rounds. Each round you will complete each circuit and rest
for 90 seconds before having to complete the next round. Once finished make
sure to stretch for an additional 5 minutes and drink plenty of water.
 Take this day to reflect on your week and decompress. With so many
things going on in the world and most of us being stuck at home, I
really want all of us to think of something or someone(s) we are
grateful for. I think this more than anything is a huge reminder on how
small we are in this world and it’s the little things that matter in life. We
can get so consumed with work, school, social media, the news etc.
Reach out to that person and remind them how important they are to
DAY 7- REST DAY/ you. This does not have to be done on social media but can be if
REFLECT&PREPARE wanted and tag me in it using hashtag #ReflectwithJess.

This is also going to be a day where you will get yourself mentally and
physically prepared for the week coming up. We all have groceries to
buy, clothes to wash and errands to run so let’s organize our week and
ensure ourselves success!
 Warm Up

5-10 Minute Stretch

Pike Push Ups- 2x10-15

Circuit Workout

• Lat Pull Downs with Body Slides(Use Towel)- 6x15-20

• Army Crawl- 6x12-15

WEEK 2 • Sit Ups- 6x45-60 Seconds

• Forearam Seesaw-6x45-60 Seconds

DAY 1- UPPER • Spider Push- 6x12-15

• Farmer Walks- 6x15-20 Walks

• Leg Adductions with Crunches- 6x12-15

You have a total of 6 rounds. Each round you will complete each circuit and rest
for 90 seconds before having to complete the next round. Once finished make
sure to stretch for an additional 5 minutes and drink plenty of water.
 Warm Up

5-10 Minute Stretch

Body Weight Squats- 2x10-15

Circuit Workout

• Bicycle Twist- 6x45-60 Seconds

• Suicides- 6x45-60 Seconds

DAY 2- • Push Ups to Lunges- 6x45-60 Seconds

ABS/CARDIO • Long Arm Crunches- 4x6x45-60 Seconds

• Toe Taps- 6x45-60 Seconds

• Butt Kicks- 6x45-60 Seconds

• V- Ups- 6x45-60 Seconds

• You have a total of 6 rounds. Each round you will complete each circuit and
rest for 90 seconds before having to complete the next round. Once finished
make sure to stretch for an additional 5 minutes and drink plenty of water.
 In these 6 Weeks I want everyone to complete 1 of these 6 different goals every week. They don’t have
to be done in order but I would love for them all to be completed by the end of this challenge. I want us
to take this time of crisis and pandemic to reflect on ourselves and the people around us. If there is one
thing this has showed us is that we are In This Together and by supporting one another and looking at
the positives we can not only get through this but come out stronger.

1. Pick up a new hobby- This can be anything but start something you have always wanted to try. Ex.
Read a new book, learn how to play an instrument, learn how to cook etc.

DAY 3- 2. Reach Out- Contacting a loved one or someone you wish to make amends would be a great time
right now. We are all hurting in one way or another let’s not hold any grudges.

REST/GOALS 3. Pay it forward- There is always someone in a worse condition than we are so let’s let me them

DAY #1-6
know they are not alone in this in any way we can.

4. Mediate- Self Care & Mental Clarity is something we all need right now

5. Journaling- Writing down our thoughts and what we are going through can be very stress
relieving. We all have some type of fear with this and may not be able to talk about it so writing
them down can be very beneficial.

6. Spring Cleaning- Spring has begun so this would be the ideal time to get rid of old things, get
things ready for yard sales for when we are allowed to be out again. Fixing up the house how we
might always want is perfect since we are all at home anyways.

Let’s really dial in on these and tag me on Instagram using #athomewithjess so I can see all of you and
those goals you are accomplishing!
 Warm Up

5-10 Minute Stretch

Jumping Jacks-2x20

Circuit Workout

• Sumo Squat to Deadlift- 6x12-15

• Bridge Pulses- 6x15-20

DAY 4- LOWER • Donkey Kicks- 6x12-15 Each Leg

• Calf Raises- 6x12-15

• Good Mornings- 6x15-20

• Glute Bridges- 6x15-20

• Knees to Elbows- 6x12-15 Each Side

You have a total of 6 rounds. Each round you will complete each circuit and rest
for 90 seconds before having to complete the next round. Once finished make
sure to stretch for an additional 5 minutes and drink plenty of water.
 Warm Up

5-10 Minute Stretch

Jumping Jacks- 2x30 Seconds

Circuit Workout

• Plank Hammer Curls- 6x12-15 Each Arm

• DB Lateral Shoulder Raise- 6x12-15

DAY 5- FULL • DB Reverse Flies- 6x12-15

BODY • Russian Twist- 6x45-60 Seconds

• Chair Tricep Dips- 6x12-15

• Push Up to Rows- 6x15-20

• Standing Core Rotation- 6x45-60 Seconds

You have a total of 6 rounds. Each round you will complete each circuit and rest
for 90 seconds before having to complete the next round. Once finished make
sure to stretch for an additional 5 minutes and drink plenty of water.
 Warm Up

5-10 Minute Stretch

Body Weight Squats- 2x30 Seconds

Circuit Workout

• Step Ups- 6x45-60 Seconds

• Jumping Jacks- 6x45-60 Seconds

DAY 6- HIIT • Mountain Climbers- 6x45-60 Seconds

• Crunch Kicks- 6x45-60 Seconds

CARDIO • Side Skaters- 6x12-15 Each Leg

• Bear Crawls- 6x45-60 Seconds

• Flutter Kicks- 6x45-60 Seconds

You have a total of 6 rounds. Each round you will complete each circuit and rest
for 90 seconds before having to complete the next round. Once finished make
sure to stretch for an additional 5 minutes and drink plenty of water.
 Take this day to reflect on your week and decompress. With so many
things going on in the world and most of us being stuck at home, I
really want all of us to think of something or someone(s) we are
grateful for. I think this more than anything is a huge reminder on how
small we are in this world and it’s the little things that matter in life. We
can get so consumed with work, school, social media, the news etc.
DAY 7- Reach out to that person and remind them how important they are to
you. This does not have to be done on social media but can be if
REST/REFLECT& wanted and tag me in it using hashtag #ReflectwithJess.

PREPARE DAY
This is also going to be a day where you will get yourself mentally and
physically prepared for the week coming up. We all have groceries to
buy, clothes to wash and errands to run so let’s organize our week and
ensure ourselves success!
 Warm Up

5-10 Minute Stretch

Jumping Jacks- 2x30 Seconds

Circuit Workout

• Cursty Lunges- 6x15-20 Each Leg

WEEK 3 • Closed Leg Squats- 6x12-15

• Bridge Pulses- 4x12-15

DAY 1- LOWER • Reverse Crunches- 6x45-60 Seconds

• Bulgarian Split Squats- 6x12-15 Each Leg

• Resistance Bands RDL’s- 6x12-15

• Calf Raises-6x20

You have a total of 6 rounds. Each round you will complete each circuit and rest
for 90 seconds before having to complete the next round. Once finished make
sure to stretch for an additional 5 minutes and drink plenty of water.
 Warm Up

5-10 Minute Stretch

Chair Dips- 2x10

Circuit Workout

• Push Ups with Front Raise- 6x10-12 Each Arm

• Swimmers- 6x30-45 Seconds

DAY 2- UPPER • Resistance Bands Seated Row- 6x12-15

• Shoulder Taps- 6x45-60 Seconds

• Towel Row- 6x12-15

• DB/Resistance Bands Tricep Kickback- 6x12-15 Each Arms

• DB/Resistance Bands Curls- 6x12-15 Each Arm

You have a total of 6 rounds. Each round you will complete each circuit and rest
for 90 seconds before having to complete the next round. Once finished make
sure to stretch for an additional 5 minutes and drink plenty of water.
 In these 6 Weeks I want everyone to complete 1 of these 6 different goals every week.
They don’t have to be done in order but I would love for them all to be completed by
the end of this challenge. I want us to take this time of crisis and pandemic to reflect on
ourselves and the people around us. If there is one thing this has showed us is that we
are In This Together and by supporting one another and looking at the positives we can
not only get through this but come out stronger.

1. Pick up a new hobby- This can be anything but start something you have always
wanted to try. Ex. Read a new book, learn how to play an instrument, learn how to
cook etc.
DAY 3- 2. Reach Out- Contacting a loved one or someone you wish to make amends would

REST/GOALS be a great time right now. We are all hurting in one way or another let’s not hold
any grudges.

DAY #1-6 3. Pay it forward- There is always someone in a worse condition than we are so let’s
let me them know they are not alone in this in any way we can.
4. Mediate- Self Care & Mental Clarity is something we all need right now
5. Journaling- Writing down our thoughts and what we are going through can be very
stress relieving. We all have some type of fear with this and may not be able to talk
about it so writing them down can be very beneficial.
6. Spring Cleaning- Spring has begun so this would be the ideal time to get rid of old
things, get things ready for yard sales for when we are allowed to be out again.
Fixing up the house how we might always want is perfect since we are all at home
anyways.

Let’s really dial in on these and tag me on Instagram using #athomewithjess so I can see
all of you and those goals you are accomplishing!
 Warm Up

5-10 Minute Stretch

Jumping Jacks- 2x30 Seconds

Circuit Workout

• Wall Slide- 6x15-20

• DB Front Raise- 6x12-15 Each Arm

DAY 4 - • Farmer Walks- 6x45-60 Seconds

SHOULDERS/ARMS • Door Frame Rows- 6x12-15 Each Arm

• Leg Bicep Curl- 6x12-15 Each Arm

• DB/Water Jug Get Ups- 6x8-10 Each Side

• Plank Tricep Extensions- 6x12-15

You have a total of 6 rounds. Each round you will complete each circuit and rest
for 90 seconds before having to complete the next round. Once finished make
sure to stretch for an additional 5 minutes and drink plenty of water.
 Warm Up

5-10 Minute Stretch

Jump Rope- 2x60 Seconds

Circuit Workout

• Donkey Kicks- 6x12-15 Each Leg

DAY 5- • Planks Elbows to Knees- 6x12-15 Each Side

• Lunge to Sumo Squat- 6x12-15 Each Leg

LOWER/ABS • Modified V-Sits- 6x45-60 Seconds

• Lying Side Leg Lift- 6x20 Each Side

• Tuck Jump- 6x12-15

• Scissors- 6x45-60 Seconds

You have a total of 6 rounds. Each round you will complete each circuit and rest
for 90 seconds before having to complete the next round. Once finished make
sure to stretch for an additional 5 minutes and drink plenty of water.
 Warm Up

5-10 Minute Stretch

Jumping Jacks- 2x30 Seconds

Circuit Workout

• Push Ups with a 3-5 Seconds Hold(Use knees if needed)- 6x12-15

DAY 6- • DB/Resistance Bands Lying Chest Press- 6x15-20

• Reverse Angels- 6x12-15

CHEST/BACK • DB/Water Jug Bent Row- 6x12-15 Each Arm

• Inchworms- 6x12-15

• Swimmers- 6x45-60 Seconds

• Dive Bombers- 6x45 Seconds

You have a total of 6 rounds. Each round you will complete each circuit and rest
for 90 seconds before having to complete the next round. Once finished make
sure to stretch for an additional 5 minutes and drink plenty of water.
 Take this day to reflect on your week and decompress. With so many
things going on in the world and most of us being stuck at home, I
really want all of us to think of something or someone(s) we are
grateful for. I think this more than anything is a huge reminder on how
small we are in this world and it’s the little things that matter in life. We
DAY 7- can get so consumed with work, school, social media, the news etc.
Reach out to that person and remind them how important they are to
REST/REFLECT& you. This does not have to be done on social media but can be if
PREPARE wanted and tag me in it using hashtag #ReflectwithJess.

This is also going to be a day where you will get yourself mentally and
physically prepared for the week coming up. We all have groceries to
buy, clothes to wash and errands to run so let’s organize our week and
ensure ourselves success!
 Warm Up

5-10 Minute Stretch

Seated Chair Dips- 2x-10-12

Circuit Workout

WEEK 4 • Burpees- 6x12-15

• Plank Tricep Extensions- 6x12-15

• Sumo Squats to Stand- 6x12-15

DAY 1- FULL • Cossak Squats- 6x12-15 Each Leg

BODY • Kneeling Push Ups with Lateral Arms Slides- 6x12-15 Each Arm

• Lizard Crawls- 6x12-15

• Planks- 6x45-60 Seconds

You have a total of 6 rounds. Each round you will complete each circuit and rest
for 90 seconds before having to complete the next round. Once finished make
sure to stretch for an additional 5 minutes and drink plenty of water.
 Warm Up

5-10 Minute Stretch

Jumping Jacks- 2x30 Seconds

Circuit Workout

• Crunch Claps- 6x30-45 Seconds

DAY 2-
• Knee Touches- 6x30-45 Seconds

• Jump Rope- 6x60 Seconds

ABS/CARDIO • High Knees-6x30-45 Seconds

• Hundreds- 6x30-45 Seconds

• Step ups- 6x30-45 Seconds

• Sitting Twist- 6x30-45 Seconds

You have a total of 6 rounds. Each round you will complete each circuit and rest
for 90 seconds before having to complete the next round. Once finished make
sure to stretch for an additional 5 minutes and drink plenty of water.
 In these 6 Weeks I want everyone to complete 1 of these 6 different goals every week. They don’t have
to be done in order but I would love for them all to be completed by the end of this challenge. I want us
to take this time of crisis and pandemic to reflect on ourselves and the people around us. If there is one
thing this has showed us is that we are In This Together and by supporting one another and looking at
the positives we can not only get through this but come out stronger.

1. Pick up a new hobby- This can be anything but start something you have always wanted to try. Ex.
Read a new book, learn how to play an instrument, learn how to cook etc.

DAY 3- 2. Reach Out- Contacting a loved one or someone you wish to make amends would be a great time

REST/GOALS
right now. We are all hurting in one way or another let’s not hold any grudges.

3. Pay it forward- There is always someone in a worse condition than we are so let’s let me them

DAY #1-6 4.
know they are not alone in this in any way we can.

Mediate- Self Care & Mental Clarity is something we all need right now

5. Journaling- Writing down our thoughts and what we are going through can be very stress
relieving. We all have some type of fear with this and may not be able to talk about it so writing
them down can be very beneficial.

6. Spring Cleaning- Spring has begun so this would be the ideal time to get rid of old things, get
things ready for yard sales for when we are allowed to be out again. Fixing up the house how we
might always want is perfect since we are all at home anyways.

Let’s really dial in on these and tag me on Instagram using #athomewithjess so I can see all of you and
those goals you are accomplishing!
 Warm Up

5-10 Minute Stretch

Step Ups- 2x30 Seconds

Circuit Workout

• Wall Sits- 6x45-60 Seconds

• Side Lunges- 6x15-20 Each Leg

DAY 4- LOWER • Glute Bridges- 6x12-15

• Jump Starts- 6x12-15

• Bridge Pulses- 6x15-20

• Single Leg Deadlifts- 6x12-15 Each Leg

• Lunge Kickbacks- 6x12-15 Each Leg

You have a total of 6 rounds. Each round you will complete each circuit and rest
for 90 seconds before having to complete the next round. Once finished make
sure to stretch for an additional 5 minutes and drink plenty of water.
 Warm Up

5-10 Minute Stretch

Jumping Jacks- 2x30 Seconds

Circuit Workout

• Decline Push Ups(Use Knees if needed)- 6x12-15

• Lying DB/Resistance Band Press- 6x12-15

DAY 5- • Bent Over Flys- 6x12-15
CHEST/SHOULDERS • Push Ups to Rows- 6x8-10 Each Arm

• Door Frame Rows- 6x12-15 Each Arm

• Close Grip Knee Push Ups- 6x12-15

• Towel Rows- 6x12-15

You have a total of 6 rounds. Each round you will complete each circuit and rest
for 90 seconds before having to complete the next round. Once finished make
sure to stretch for an additional 5 minutes and drink plenty of water.
 Warm Up

5-10 Minute Stretch

Jumping Jacks- 2x30 Seconds

Circuit Workout

• Diver Push Ups- 6x12-15

DAY 6- • DB/Towel Resistance Bicep Curls- 6x15-20

BACK/ARMS • Diamond Push Ups(Use Knees if needed)- 6x12-15

• Supermans- 6x15-20

• DB/Resistance Bands Hammer Curls-6x15-20

• DB/WaterJug Single Arm Tricep Press- 6x15-20

• Bicycle Twist- 6x45-60 Seconds

You have a total of 6 rounds. Each round you will complete each circuit and rest
for 90 seconds before having to complete the next round. Once finished make
sure to stretch for an additional 5 minutes and drink plenty of water.
 Take this day to reflect on your week and decompress. With so many
things going on in the world and most of us being stuck at home, I
really want all of us to think of something or someone(s) we are
grateful for. I think this more than anything is a huge reminder on how
small we are in this world and it’s the little things that matter in life. We
DAY 7- can get so consumed with work, school, social media, the news etc.
Reach out to that person and remind them how important they are to
REST/REFLECT& you. This does not have to be done on social media but can be if

PREPARE wanted and tag me in it using hashtag #ReflectwithJess.

This is also going to be a day where you will get yourself mentally and
physically prepared for the week coming up. We all have groceries to
buy, clothes to wash and errands to run so let’s organize our week and
ensure ourselves success!
 Warm Up

5-10 Minute Stretch

Body Weight Squats- 2x30 Seconds

Circuit Workout

• Decline Push Ups w/ 3-5 Second Holds(Use Knees if needed)- 6x12-15

WEEK 5 • Door Frame Rows- 6x12-15 Each Arms

• DB/Resistance Bands Shoulder Press- 6x12-15

DAY 1-FULL • Jumping Squats- 6x12-15

• Planks Tricep Extensions- 6x12-15

BODY • Lizard Crawls- 6x45-60 Seconds

• Resistance Bands RDL’s- 6x12-15

You have a total of 6 rounds. Each round you will complete each circuit and rest
for 90 seconds before having to complete the next round. Once finished make
sure to stretch for an additional 5 minutes and drink plenty of water.
 Warm Up

5-10 Minute Stretch

Jumping Jacks- 2x30 Seconds

Circuit Workout

• V-Ups- 6-x45-60 Seconds

• Mountain Climbers- 6-x45-60 Seconds

DAY 2- • Decline Crunches- 6-x45-60 Seconds

CARDIO/ABS • Jump Squats- 6-x45-60 Seconds

• Side Planks- 6x30 Seconds Each Side

• Jumping Lunges- 6-x45-60 Seconds

• Bicycle Twist- 6-x45-60 Seconds

You have a total of 6 rounds. Each round you will complete each circuit and rest
for 90 seconds before having to complete the next round. Once finished make
sure to stretch for an additional 5 minutes and drink plenty of water.
 In these 6 Weeks I want everyone to complete 1 of these 6 different goals every week. They don’t have
to be done in order but I would love for them all to be completed by the end of this challenge. I want us
to take this time of crisis and pandemic to reflect on ourselves and the people around us. If there is one
thing this has showed us is that we are In This Together and by supporting one another and looking at
the positives we can not only get through this but come out stronger.

1. Pick up a new hobby- This can be anything but start something you have always wanted to try. Ex.
Read a new book, learn how to play an instrument, learn how to cook etc.

DAY 3- 2. Reach Out- Contacting a loved one or someone you wish to make amends would be a great time
right now. We are all hurting in one way or another let’s not hold any grudges.
REST/GOALS 3. Pay it forward- There is always someone in a worse condition than we are so let’s let me them

DAY #1-6
know they are not alone in this in any way we can.

4. Mediate- Self Care & Mental Clarity is something we all need right now

5. Journaling- Writing down our thoughts and what we are going through can be very stress
relieving. We all have some type of fear with this and may not be able to talk about it so writing
them down can be very beneficial.

6. Spring Cleaning- Spring has begun so this would be the ideal time to get rid of old things, get
things ready for yard sales for when we are allowed to be out again. Fixing up the house how we
might always want is perfect since we are all at home anyways.

Let’s really dial in on these and tag me on Instagram using #athomewithjess so I can see all of you and
those goals you are accomplishing!
 Warm Up

5-10 Minute Stretch

Jumping Jacks- 2x30 Seconds

Circuit Workout

• Half Squat Rows- 6-x12-15

DAY 4- • Good Mornings- 6-x12-15

• Reverse Flys- 6-x12-15

BACK/LOWER • Single Leg Glute Bridges- 6-x12-15 Each Leg

• Towel Rows- 6-x12-15

• Reverse Lunges- 6-x12-15 Each Leg

• Tuck Jumps- 6-x12-15

You have a total of 6 rounds. Each round you will complete each circuit and rest
for 90 seconds before having to complete the next round. Once finished make
sure to stretch for an additional 5 minutes and drink plenty of water.
 Warm Up

5-10 Minute Stretch

Planks- 2x30 Seconds

Circuit Workout

• Pike Push Ups- 6-x12-15

DAY 5- • Wall Standing Shoulder Taps- 6-x12-15 Taps Each Shoulder

SHOULDER/ARMS • DB/Water Jug 6 Way Delt Raises- 6x12-26

• DB/Water Jug Concentration Curls- 6-x12-15 Each Arm

• Plank Tricep Extensions- 6-x12-15

• Resistance Bands Pronated Curls- 6-x12-15

• DB/Water Jug Tricep Kickbacks- 6-x12-15 Each Arm

You have a total of 6 rounds. Each round you will complete each circuit and rest
for 90 seconds before having to complete the next round. Once finished make
sure to stretch for an additional 5 minutes and drink plenty of water.
 Warm Up

5-10 Minute Stretch

Jumping Jacks- 2x30 Seconds

Circuit Workout

• Diamond Push Ups- 6-x12-15

• Lying DB/Resistance Bands Chest Flys- 6-x12-15

DAY 6- • Step Ups- 6-x45-60 Seconds
CHEST/CARDIO • Wide Grip Push- 6-x12-15

• Lying DB/Resistance Chest Press- 6-x12-15

• DB Air Punches- 6-x45-60 Seconds

• Jumping Jacks- 6-x30-45 Seconds

You have a total of 6 rounds. Each round you will complete each circuit and rest
for 90 seconds before having to complete the next round. Once finished make
sure to stretch for an additional 5 minutes and drink plenty of water.
 Take this day to reflect on your week and decompress. With so many
things going on in the world and most of us being stuck at home, I
really want all of us to think of something or someone(s) we are
grateful for. I think this more than anything is a huge reminder on how
small we are in this world and it’s the little things that matter in life. We
DAY 7- can get so consumed with work, school, social media, the news etc.
Reach out to that person and remind them how important they are to
REST/REFLECT& you. This does not have to be done on social media but can be if

PREPARE wanted and tag me in it using hashtag #ReflectwithJess.

This is also going to be a day where you will get yourself mentally and
physically prepared for the week coming up. We all have groceries to
buy, clothes to wash and errands to run so let’s organize our week and
ensure ourselves success!
 Warm Up

5-10 Minute Stretch

Push Ups- 2x30 Seconds

Circuit Workout

• Sqauts to Shoulder Press- 6x12-15

WEEK 6 • Lunges w/ Ab Twist- 6x12-15 Each Leg

• Wall Sits w/ Wall Slides- 6x12-15

DAY 1- • DB/Water Jug Lateral Raises with 2-3 Seconds Hold- 6x12-15
SHOULDERS/LOWER
• Side Lunges w Kick- 6x12-15 Each Side

• Seated DB/Water Jug Rear Delt Flys- 6x12-15

• Pulse Squats- 6x12-15

You have a total of 6 rounds. Each round you will complete each circuit and rest
for 90 seconds before having to complete the next round. Once finished make
sure to stretch for an additional 5 minutes and drink plenty of water.
 Warm Up

5-10 Minute Stretch

Jumping Jacks- 2x30 Seconds

Circuit Workout

• DB Deadlifts- 6x12-15

• Seated Resistance Bands Back Rows- 6x12-15

DAY 2- • High Kicks- 6x12-15 Each Leg
BACK/CARDIO • Suicides- 6x30-45 Seconds

• Single Arm Resistance Bands Lat Pull Down- 6x12-15 Each Arm

• Stairs- 6x45-60 Seconds

• Lying Back Extensions- 6x12-15

You have a total of 6 rounds. Each round you will complete each circuit and rest
for 90 seconds before having to complete the next round. Once finished make
sure to stretch for an additional 5 minutes and drink plenty of water.
 In these 6 Weeks I want everyone to complete 1 of these 6 different goals every week. They don’t have
to be done in order but I would love for them all to be completed by the end of this challenge. I want us
to take this time of crisis and pandemic to reflect on ourselves and the people around us. If there is one
thing this has showed us is that we are In This Together and by supporting one another and looking at
the positives we can not only get through this but come out stronger.

1. Pick up a new hobby- This can be anything but start something you have always wanted to try. Ex.
Read a new book, learn how to play an instrument, learn how to cook etc.

DAY 3- 2. Reach Out- Contacting a loved one or someone you wish to make amends would be a great time
right now. We are all hurting in one way or another let’s not hold any grudges.

REST/GOALS 3. Pay it forward- There is always someone in a worse condition than we are so let’s let me them
know they are not alone in this in any way we can.

DAY #1-6 4. Mediate- Self Care & Mental Clarity is something we all need right now

5. Journaling- Writing down our thoughts and what we are going through can be very stress
relieving. We all have some type of fear with this and may not be able to talk about it so writing
them down can be very beneficial.

6. Spring Cleaning- Spring has begun so this would be the ideal time to get rid of old things, get
things ready for yard sales for when we are allowed to be out again. Fixing up the house how we
might always want is perfect since we are all at home anyways.

Let’s really dial in on these and tag me on Instagram using #athomewithjess so I can see all of you and
those goals you are accomplishing!
 Warm Up

5-10 Minute Stretch

High Knees- 2x30 Seconds

Circuit Workout

• DB Overhead Pull Downs- 6x12-15

DAY 4- • Side Plank Crunches- 6x30-45 Seconds

• Incline Push Ups-6x12-15

CHEST/ABS • Windshield Wipers- 6x30-45 Seconds

• Lying Close Grip DB/Water Jug Press- 6x30-45 Seconds

• Planks Rolls- 6x30-45 Seconds

• Side Bridges- 6x30-45 Seconds Each Side

You have a total of 6 rounds. Each round you will complete each circuit and rest
for 90 seconds before having to complete the next round. Once finished make
sure to stretch for an additional 5 minutes and drink plenty of water.
 Warm Up

5-10 Minute Stretch

Jumping Jacks- 2x30 Seconds

Circuit Workout

• Pause Squats(5 Second Holds)- 6x12-15

• Hammie Slides w/ Glute Bridges- 6x12-15

DAY 5-LOWER • Single Leg Skater Squats- 6x12-15 Each Leg

• Curtsy Step Ups with Reverse Lunges- 6x12-15 Each Leg

• Two Way Bent Knee Donkey Kicks- 6x12-15Each Leg

• Jumping Lunges- 6x12-15

• Calf Raises- 6x12-15

You have a total of 6 rounds. Each round you will complete each circuit and rest
for 90 seconds before having to complete the next round. Once finished make
sure to stretch for an additional 5 minutes and drink plenty of water.
 Warm Up

5-10 Minute Stretch

Squats- 2x30 Seconds

Circuit Workout

• Suicides- 46x30 Seconds

• Jumping Jacks 6x30-45 Seconds

DAY 6-CARDIO • Mountain Climbers- 6x30-45 Seconds

• Jump Rope- 6x30-45 Seconds

• High Knees- 6x30-45 Seconds

• Lizard Crawls- 6x30-45 Seconds

• Bicycle Twist- 6x30-45 Seconds

You have a total of 6 rounds. Each round you will complete each circuit and rest
for 90 seconds before having to complete the next round. Once finished make
sure to stretch for an additional 5 minutes and drink plenty of water.
 Take this day to reflect on your week and decompress. With so many
things going on in the world and most of us being stuck at home, I
really want all of us to think of something or someone(s) we are
grateful for. I think this more than anything is a huge reminder on how
small we are in this world and it’s the little things that matter in life. We
can get so consumed with work, school, social media, the news etc.
DAY 7- Reach out to that person and remind them how important they are to
REST/REFLECT& you. This does not have to be done on social media but can be if
wanted and tag me in it using hashtag #ReflectwithJess.
PREPARE
This is also going to be a day where you will get yourself mentally and
physically prepared for the week coming up. We all have groceries to
buy, clothes to wash and errands to run so let’s organize our week and
ensure ourselves success!