Jaanam's Program

Week One // 03.10.25

  • Monday

    * NEW * 21 Min Legs, Lower Back & Core

    Banded single leg glute bridge   
    Kneeling banded leg lifts 
    Static lunge: 10lb
    Heel taps 
    Leg Lifts
    Crunches with extensions 

    Class 

  • Tuesday

    * NEW * 18 Min Standing Shoulders, Arms & Core

    Arnold press: 9lb
    Lateral raise to forward: 5lb
    Tricep overhead extensions: 12lb
    Lateral bicep curls: 5lb
    Standing weight cross body crunches 

    Class 

  • Thursday

    * NEW * 17 Min Heavy Legs

    Three Sets

    Bulgarian split squats: 12lb
    Rdl's: 12lb
    Curtsy to squat to curtsy: 12lb
    Plank tap outs

    Class 

  • Saturday

    18 Min Legs & Core

    Reverse lunge with knee drive
    Lateral shuffle with squat jump 
    Side plank with rotation & leg lift 
    Plank w/ alt leg lift 

    Class 

Week Two

  • Monday

    * NEW * 45 Min Heavy Lower Body

    Goblet squat: 12lb
    Bulgarian split squat: 12lb
    Elevated glute bridge: 12lb
    Reverse lunge: 12lb (each hand)
    Banded in and outs 

    Workout 

  • Tuesday

    * NEW * 35 Min Upper Body Sculpt

    Bent over rows: 12lb *each hand*
    Arnold press: 12lb *each hand*
    Tricep overhead extensionL 12lb
    Serve the platter: 5lb *each hand*
    Kneeling lateral rainbow: 9lb
    Laying around the world with alt leg lift: 5lb *each hand
    Tuck crunches with extension

    Workout 

  • Thursday

    * New * 36 Min Lower Body

    Bulgarian split squats: 12lb
    Elevated glute bridge: 12lb
    Reverse + curtsy (on each leg): 12lb *each hand*
    Single leg RDL: 12lb
    Banded in and outs 

    Workout 

  • Saturday

    * NEW * 33 Min Full Body Power

    Bench squats: 12lb
    Arnold press: 12lb
    Bent over see-saw rows: 12lb *each hand*
    Snatches: 12lb
    Kneeling lateral rainbow: 9lb
    Alt v-ups

    Workout 

Week Three - Luteal Phase

  • Monday

    * NEW * 40 Min Lower Body Burn

    Banded donkey
    Goblet squats 
    Bulgarian split squats 
    Rdl's
    Curtsy lunges
    Banded in and outs + tap back

    Workout 

  • Tuesday

    * NEW * 19 Min Seated Upper Body

    Seated arnold press: 12lb *each hand*
    Seated bent over flys: 5lb *each hand*
    Seated around the world: 5lb *each hand*
    Seated forward press to steering wheels: 5lb
    Seated tricep overhead extensions: 12lb

    Workout 

  • Thursday

    21 Min Hamstrings, Glutes & Core

    Elevated glute bridges: 12lb
    Bulgarian split squats: 12lb
    B-stance Rdls': 12lb
    Plank pull-throughs: 8lb 
    Crunches 

    Workout 

  • Saturday

    16 Min At-Home Dumbbell Full Body

    Single leg reverse lunge 
    Arnold press  
    Elevated glute bridge 
    Kneeling push-up releases 

    Workout