Struggling to put your health and fitness first? Beachbody® Super Trainer Jennifer Jacobs’ 20-minute workout method will help you to succeed…
By Sarah Sellens (Photography: Beachbody)
If you want to get fit, you’re going to have to put in the work, but that doesn’t mean you have to spend hours and hours sweating it out. That’s according to Beachbody’s newest Super Trainer, Jennifer Jacobs, a highly sought-after international fitness coach and founder of J METHOD Fitness.
One of Peloton’s original cycling instructors, Jacobs has recently joined Beachbody On Demand’s (BOD) bank of coveted trainers to create a no-nonsense four-week programme called Job 1 which will help you to prioritise your health and fitness.
‘My purpose is to help people unleash their best, help them feel good about themselves, feel confident in themselves, and realise that they can do whatever they set their mind to,’ says Jacobs. ‘As a Beachbody Super Trainer, I have the ability to reach many people and make a difference in their lives – that is why I do what I do.’
Enter Job 1, Jacobs’ functional training concept that provides 20-minute strength and cardio workouts, five days a week. Job 1 is about putting your fitness first – making it your ‘Job 1’. ‘It’s so much easier to make a quick workout part of your daily routine,’ explains Jacobs.
‘With Job 1, I will show you that a quick workout can be effective. If the workout is programmed correctly, having the ability to train anytime, anywhere for 20 minutes can be extremely powerful. In fact, shorter bouts of exercise have a greater chance of promoting long-term adherence compared to longer routines.’
Jennifer Jacobs’ top tips for getting started:
Sound good? We’ve tapped Jacobs for a taster of her speedy method. The following workout is split into blocks of work. The first block will focus on your arms. You’ll need a set of dumbbells and resistance loops.
Repeat the first block twice, taking a 30-second rest between sets. Then do the second block, which focuses on the core, and repeat this block twice, allowing for a 30-second rest in between each set.
When you’ve completed the Job 1-inspired workout, don’t forget to take the time to stretch and allow your heart rate to come down.
Jennifer Jacobs’ 20 minute workout
BLOCK 1: BICEPS CURLS
Biceps curls help build strength in your arms, which can make daily activities such as carrying groceries or picking up your kids easier.
- Grab a light to medium set of dumbbells. Stand with your feet hip width and parallel, with dumbbells by your sides, palms facing the midline of your body.
- With your elbows pinned to your ribcage, bend at the elbows and curl the dumbbells toward your shoulders with your palms facing up.
- Reverse the motion and continue to repeat as many repetitions as you can for 45 seconds. Make sure not to swing the dumbbells.
BLOCK 1: ARCHER ROWS
Archer rows really focus on working the back of your shoulder, which not only builds strength in the posterior but also gives shoulders a global shape.
- Grab a light to medium resistance loop and check it for wear and tear, so you know it’s safe to use.
- Grab the loop with both hands and extend your arms straight in front of you, as if you were holding onto a steering wheel. Begin with your feet hip width and parallel.
- Begin to draw your left elbow back, pulling the band towards your left shoulder while stepping your left foot back simultaneously.
- Slowly release back to the start position and repeat the same motion on the right side. Continue to alternate sides for 45 seconds.
BLOCK 1: LOOPED TRICEPS KICKBACK
Triceps kickbacks help shape the back of your arm. They also assist in building the strength needed to increase push-up repetitions.
- Grab a light to medium resistance loop and check it for wear and tear, so you know it’s safe to use.
- Stand with your feet hip-width apart and parallel. With a slight bend in your knees, hinge at the hips and bring your chest almost parallel to the ground.
- Grab the loop with your right hand and secure it against your left shoulder. Grab the bottom of the loop tightly with your left hand and extend your arm back, so there’s a straight line from your shoulder to elbow to fist.
- Be sure to keep your neck neutral, back flat and elbow tucked into your ribcage. Continue to repeat on this side for 45 seconds. When your time is up, stand up, take a few seconds to reset, and repeat the same movement on the right side for 45 seconds.
BLOCK 1 POWER MINUTE: LATERAL HOPS
Lateral hops work both your cardiovascular endurance and your balance, burning extra calories while testing your stability.
- Begin with your feet together. Shift your body weight onto your right leg, floating your left foot off the ground.
- Hop laterally off your right leg, landing on your left leg, now floating your right foot. Land softly.
- Use your arms for momentum, allowing your elbows to drive back
with each leap. Continue to alternate side-to-side for one minute.
BLOCK 2: Z CHOPS
Z chops really focus on building core strength while on your feet – a nice change from ordinary crunches.
- Grab one medium-weight dumbbell and grip the middle of the weight with both hands.
- Extend the dumbbell out straight in front of your chest, so the dumbbell is vertical. Step your feet wider than your hips and keep your feet parallel.
- Begin to draw a ‘Z’ shape in the air with the dumbbell while allowing your knees to bend, moving up and down with each swipe.
- Focus on keeping your hips forward, arms straight and feet flat on the ground. Continue this motion for 45 seconds.
BLOCK 2: WEIGHTED RAINBOW
Another way to work your core while standing, the weighted rainbow really focuses on your obliques.
- Begin with a medium-weight dumbbell, gripping the dumbbell at both ends. Stand tall with your feet close and the dumbbell in front of your chest.
- Raise your left knee up to waist height and arc the dumbbell to your left hip.
- Release your left foot down and bring the dumbbell back to the centre of your chest.
- Repeat this motion on the right and continue to alternate sides for 45 seconds. This will look like a march with the legs, and a rainbow motion with the dumbbell.
BLOCK TWO: PRESS TO SIT
Unilateral work is such a great way to work your core. Not only are you strengthening muscles in your midsection, but you are also challenging them even more by adding instability.
- Grab a light- to medium-weight dumbbell and safely lie on your back with your knees bent and feet flat on the floor.
- Hold the dumbbell in your right hand and allow your elbow to rest on the ground, so there’s a 90° bend in your right arm and your palm is towards you. Extend your left arm out to the side with the palm facing down.
- With a good grip on the dumbbell, use your core to sit up as your press the dumbbell overhead, using your left arm to assist the ascent.
- Slowly release down to the starting position and continue on this side for 45 seconds. When your time is up, take a few seconds to rest, then switch the dumbbell to the left hand and repeat on the left side.
BLOCK 2 POWER MINUTE: LATERAL HOPS
Repeat the Lateral hop move from block 1, alternating side-to-side for a minute.
