Jett Fitness
Physical training for real life situations
A division of Jett Wellness, Inc.
a division of Jett Wellness, Inc.
Jett Workouts
Below are some very strenuous workouts that require very little, if any, equipment, that you can do in your own home.
Jett Fitness 10 minute daily workout
20 squats
20 push ups
20 jumping jacks
20 lunges (total)
20 squat jumps
20 mountain climbers (total)
10 squat thrusts
30 second rest
(complete circuit as many times as possible in 10 minutes)
Heavy dumbbell complex
Use two DB's that are relatively heavy for you. I used 40's, a beginner may want to use 15's or 20's.
DB Lunges 1x12 (6E)
DB Rows 1x12 (both arms together)
DB Squats 1x12
DB Chest press 1x12 (lay on floor)
DB Push up rows 1x12 (6E)
DB straight leg deadlift 1x12
Do entire circuit without rest. Repeat circuit three times with a 1:1 work:rest interval (if it takes you 3 minutes to finish, then rest 3 minutes.)
(Push up row: push up position with DB in each hand. Alternate rowing as you balance with opposite arm, trying to keep body as still as possible.)
Light dumbbell complex
Use lighter DB's here so you can go fast. Females may want to use 5's or 8's, males 12's or 15's.
DB Lunges 1x16 (8E)
DB Shoulder press 1x15
DB Squats 1x15
DB Push press 1x15
DB Squat jumps 1x15
DB Rows 1x15
DB Bicep curls 1x15
Do entire circuit without rest. Repeat circuit three times with a 1:1 work:rest interval.
(Push press is simply an explosive shoulder press where you use your legs to drive weight up fast.)
4x400
400 meter run
25 push ups
25 squats
25 pull ups
25 sit ups
(4 rounds for time)
Killer Leg Workouts
Legs One
Barbell Back Squats 2x15
Wood Chops 2x20
Squat Jumps 20lbs 2x12
Rev Diag Lunge w/ Lat Raise 2x10E
Bulgarian Lunges 20lbs 2x10E
Rev lunge with knee punch 2x25E
Leg Press 2x12
Leg Extension 2x12
Side Steps-slow and low 2x15E
Hamstring curls on ball 2x15
Prisoner squat jumps 2x15
Walking lunges 2x15E between above exercises
WARNING: the goal here is to push yourself, not to hurt yourself. The above workouts and workouts to the right are very intense. The key for beginners is to reduce the intensity while still maintaining the integrity of the workout, most importantly the form, and challenging yourself.
Jett Fitness 10 minute daily workout
20 squats
20 push ups
20 jumping jacks
20 lunges (total)
20 squat jumps
20 mountain climbers (total)
10 squat thrusts
30 second rest
(complete circuit as many times as possible in 10 minutes)
Heavy dumbbell complex
Use two DB's that are relatively heavy for you. I used 40's, a beginner may want to use 15's or 20's.
DB Lunges 1x12 (6E)
DB Rows 1x12 (both arms together)
DB Squats 1x12
DB Chest press 1x12 (lay on floor)
DB Push up rows 1x12 (6E)
DB straight leg deadlift 1x12
Do entire circuit without rest. Repeat circuit three times with a 1:1 work:rest interval (if it takes you 3 minutes to finish, then rest 3 minutes.)
(Push up row: push up position with DB in each hand. Alternate rowing as you balance with opposite arm, trying to keep body as still as possible.)
Light dumbbell complex
Use lighter DB's here so you can go fast. Females may want to use 5's or 8's, males 12's or 15's.
DB Lunges 1x16 (8E)
DB Shoulder press 1x15
DB Squats 1x15
DB Push press 1x15
DB Squat jumps 1x15
DB Rows 1x15
DB Bicep curls 1x15
Do entire circuit without rest. Repeat circuit three times with a 1:1 work:rest interval.
(Push press is simply an explosive shoulder press where you use your legs to drive weight up fast.)
4x400
400 meter run
25 push ups
25 squats
25 pull ups
25 sit ups
(4 rounds for time)
Killer Leg Workouts
Legs One
Barbell Back Squats 2x15
Wood Chops 2x20
Squat Jumps 20lbs 2x12
Rev Diag Lunge w/ Lat Raise 2x10E
Bulgarian Lunges 20lbs 2x10E
Rev lunge with knee punch 2x25E
Leg Press 2x12
Leg Extension 2x12
Side Steps-slow and low 2x15E
Hamstring curls on ball 2x15
Prisoner squat jumps 2x15
Walking lunges 2x15E between above exercises
WARNING: the goal here is to push yourself, not to hurt yourself. The above workouts and workouts to the right are very intense. The key for beginners is to reduce the intensity while still maintaining the integrity of the workout, most importantly the form, and challenging yourself.
Here are some intense workouts that may require a gym with some basic equipment, some very challenging little things I came up with to alleviate the boredom of the summer.
The Jettinator
100 Jumping Pull ups
25 Deadlifts (135 lb)
50 Box Jumps (24 inch box)
50 Kettle Bell Swings (45 lb)
50 Box Jumps
25 Deadlifts (135 lb)
100 Jumping Pull ups
(1 round for time)
Get Hammered
25 Push ups
50 Jumping Pull ups
15 Clean and Jerk (95 lbs)
25 Knees to Elbows
25 Burpees
25 Sledge Hammer to Tire Blows
10 Hill Sprints
(2 rounds for time)
Pull My Finger
20 Pull ups
40 Single Arm Alternating Kettle Bell Swings
20 Knees to Elbows
15 Push Press (95 lbs)
20 Barbell Bicep Curls (45 lbs)
45 second push up hold
(3 rounds for time)
Run or Fight
800 meter run
5 Hill Sprints
800 meter run
30 push ups
30 DB shoulder press (25 lbs)
30 heavy band rows (JC Band**)
30 single arm alternating kettle bell swings
30 Sit ups
40E dumbbell uppercuts
(1 round for time)
Anger Management
50 Sledge Hammer blows to old tire
50 Sand MB slams
25 Push Ups
(2 rounds for time)
WARNING: the goal here is to push yourself, not to hurt yourself. The above workouts and workouts to the right are very intense. The key for beginners is to reduce the intensity while still maintaining the integrity of the workout, most importantly the form, and challenging yourself.
For example, when beginning with box jumps, do not start with a 24 inch box. Instead start with a 6 inch box, and build to the 24 inch box as you become stronger.
Likewise, most of the weights listed will need to be reduced for beginners. What is most important is the form. If you have any specific questions please email or call me.
So remember, be safe, use good judgement, and maintain excellent form especially when fatigued, all while pushing yourself to improve.
The Jettinator
100 Jumping Pull ups
25 Deadlifts (135 lb)
50 Box Jumps (24 inch box)
50 Kettle Bell Swings (45 lb)
50 Box Jumps
25 Deadlifts (135 lb)
100 Jumping Pull ups
(1 round for time)
Get Hammered
25 Push ups
50 Jumping Pull ups
15 Clean and Jerk (95 lbs)
25 Knees to Elbows
25 Burpees
25 Sledge Hammer to Tire Blows
10 Hill Sprints
(2 rounds for time)
Pull My Finger
20 Pull ups
40 Single Arm Alternating Kettle Bell Swings
20 Knees to Elbows
15 Push Press (95 lbs)
20 Barbell Bicep Curls (45 lbs)
45 second push up hold
(3 rounds for time)
Run or Fight
800 meter run
5 Hill Sprints
800 meter run
30 push ups
30 DB shoulder press (25 lbs)
30 heavy band rows (JC Band**)
30 single arm alternating kettle bell swings
30 Sit ups
40E dumbbell uppercuts
(1 round for time)
Anger Management
50 Sledge Hammer blows to old tire
50 Sand MB slams
25 Push Ups
(2 rounds for time)
WARNING: the goal here is to push yourself, not to hurt yourself. The above workouts and workouts to the right are very intense. The key for beginners is to reduce the intensity while still maintaining the integrity of the workout, most importantly the form, and challenging yourself.
For example, when beginning with box jumps, do not start with a 24 inch box. Instead start with a 6 inch box, and build to the 24 inch box as you become stronger.
Likewise, most of the weights listed will need to be reduced for beginners. What is most important is the form. If you have any specific questions please email or call me.
So remember, be safe, use good judgement, and maintain excellent form especially when fatigued, all while pushing yourself to improve.
