Jessie Pavelka's Workout Plan

Follow the same workout plan trainer Jessie Pavelka used with the women of "DietTribe" Season 2 to work towards your own weight loss goals.

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Monday
• 30 minutes on treadmill set at 3.5–4.0 with a 4.0 incline
• 30 minutes on bike set at level 5–10 resistancebr>• 30 minutes resistance training, 2/session

Exercise
Lunges 3 Sets
Squats 3 Sets 20 Reps
Military press 3 Sets 20 Reps
Bicep curls 3 Sets 20 Reps
Shuffles 3 Sets 30 Reps
Bear crawl 3 Sets
Shuffles 3 Sets 20 Reps
Shuffles 3 Sets

Tuesday
Cardio day
30 minutes interval training on treadmill:
• 3.5–4.0 walk (2 minutes)
• 5.5–6.5 run (1 minute)
(We also will take bikes out on this if scheduling permits it.)

30 minutes interval training on bike:
• Level 5 resistance, medium pace (2 minutes)
• Level 10–12 sprint (1 minute)

Wednesday
• 30 minutes on treadmill set at 3.5–4.0 with a 4.0 incline
• 30 minutes on bike set at level 5–10 resistance
• 30 minutes resistance training, 2/session

Exercise
Leg extensions 3 Sets 15 Reps
Chest press 3 Sets 15 Reps
Leg curls 3 Sets 15 Reps
Lat pull-down 3 Sets 15 Reps
Lunges 3 Sets 15 Reps
Lateral raises 3 Sets 15 Reps
Calf raises 3 Sets 15 Reps
Bicep/tricep exercise 3 Sets 15 Reps

Thursday
TriDiva training (BRICK!)
(We will also be riding our bikes on these days, before the brick.)

Friday
• 30 minutes on treadmill set at 3.5–4.0 with a 4.0 incline
• 30 minutes on bike set at level 5–10 resistance
• 30 minutes resistance training, 2/session

Exercise
Lunges 3 Sets 20 Reps
Squats 3 Sets 20 Reps
Military press 3 Sets 20 Reps
Bicep curls 3 Sets 20 Reps
Jumping jacks 3 Sets 20 Reps
Bear crawl 3 Sets
Squat jumps 3 Sets 20 Reps
Shuffles 3 Sets 20 Reps

Rita and Tiffany’s extra cardio and exercise routines:
• Extra 30-minute intervals on Monday, Wednesday and Friday
• Extra sets and reps on all exercises

Note: If we miss a day, we will be making it up.


« Back to the "DietTribe" Official Site