Workout at home

with Jane Wake

JUMPSTARTUK
HOME TRAINING PLAN JUMPSTARTUK

Workout at home with Jane

4-week overview
Here's an overview of your 4-week home training plan.
Stick it on your fridge, in your diary, or on your monitor at work. Anywhere.
Just so long as you remember to fit your workouts into your day.

W E E K 1 W E E K 2 W E E K 3 W E E K 4
M O N

35 MIN 30 MIN 50 MIN 55 MIN

CARDIO CIRCUIT CARDIO CIRCUIT CARDIO CIRCUIT CARDIO CIRCUIT
WORKOUT WORKOUT WORKOUT WORKOUT
T U E

REST REST REST REST

W E D

30 MIN 40 MIN 40 MIN

INTERVAL INTERVAL INTERVAL
WORKOUT REST WORKOUT WORKOUT
T H U

REST REST REST REST

35 MIN 45 MIN 55 MIN 55 MIN

F R I

TONING CIRCUIT TONING CIRCUIT TONING CIRCUIT TONING CIRCUIT

WORKOUT WORKOUT WORKOUT WORKOUT

30 MIN 40 MIN 50 MIN

S A T

CARDIO CIRCUIT CARDIO CIRCUIT CARDIO CIRCUIT

REST WORKOUT WORKOUT WORKOUT
S U N

REST REST REST REST

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HOME TRAINING PLAN JUMPSTARTUK

Workout at home with Jane

Weeks 1 & 2
W E E K 1 W E E K 2

MON - APPROX 35 MINS MON - APPROX 30 MINS

1. DO THE JUMPSTART UK FITNESS TEST 1. WARM UP 5 MIN
2. WARM UP 5 MIN 2. 2 X CARDIO CIRCUIT
3. 2 X CARDIO CIRCUIT - HIGH STEP UPS - 1 MIN EACH LEG
- HIGH STEP UPS - 1 MIN EACH LEG - 1 MIN SQUATS - 1 MIN SQUATS
- LOW STEP UPS - 1 MIN EACH LEG - LOW STEP UPS - 1 MIN EACH LEG
- 2 MIN KARATE KICKS - 2 MIN KARATE KICKS
- 2 MIN SIDE STEPS AND JUMPS - 2 MIN SIDE STEPS AND JUMPS
4. COOL DOWN 5 MIN 3. COOL DOWN 5 MIN
5. EXTRA STRETCH 4. EXTRA STRETCH

T U E - R E S T D AY T U E - R E S T D AY

WED - APPROX 30 MINS W E D - R E S T D AY

1. WARM UP 5 MIN
2. 2 X INTERVAL WORKOUT T H U - R E S T D AY
- 1 MIN LOW, FAST STEP UPS
- 1 MIN FORWARD/BACKWARD LUNGES
FRI - APPROX 45 MINS
- 1 MIN LOW, FAST STEP UPS
- 1 MIN AB & SHOULDER HOLD 1. WARM UP 5 MIN
- 1 MIN SQUAT JUMPS 2. 3 X TONING CIRCUIT
- 1 MIN CHEST PRESS & LEG RAISES - 3 MIN HIGH STEP-UPS
- 1 MIN SIDE STEPS & JUMPS - 1 MIN BACK LIFTS - 7-10 X FORWARD/BACKWARD LUNGES ON EACH LEG
3. COOL DOWN 5 MIN - 3- 6 X AB & SHOULDER HOLDS
- 9 -12 X BACK LIFTS
- 9 -12 X LEG LIFTS ON EACH LEG
- 5 -8 X CHEST PRESS AND LEG RAISES ON EACH LEG
T H U - R E S T D AY
3. COOL DOWN 5 MIN

FRI - APPROX 35 MINS

1. WARM UP 5 MIN
2. 2 X TONING CIRCUIT S AT - A P P R OX 3 0 M I N S
- 3 MIN HIGH STEP-UPS 1. WARM UP 5 MIN
- 7-10 X FORWARD/BACKWARD LUNGES ON EACH LEG 2. 2 X CARDIO CIRCUIT
- 3- 6 X AB & SHOULDER HOLDS - HIGH STEP UPS - 1 MIN EACH LEG
- 9 -12 X BACK LIFTS - 1 MIN SQUATS
- 9 -12 X LEG LIFTS ON EACH LEG - LOW STEP UPS - 1 MIN EACH LEG
- 5 -8 X CHEST PRESS AND LEG RAISES ON EACH LEG - 2 MIN KARATE KICKS
3. COOL DOWN 5 MIN - 2 MIN SIDE STEPS AND JUMPS
3. COOL DOWN 5 MIN

S AT - R E S T D AY

S U N - R E S T D AY S U N - R E S T D AY

Aim to work at a level where you feel quite challenged. The number of repetitions for each exercise is there as a guide.

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HOME TRAINING PLAN JUMPSTARTUK

Workout at home with Jane

Weeks 3 & 4
W E E K 3 W E E K 4

MON - APPROX 50 MINS MON - APPROX 55 MINS

1. DO THE JUMPSTART UK FITNESS TEST 1. WARM UP 5 MIN
2. WARM UP 5 MIN 2. 4 X CARDIO CIRCUIT
3. 3 X CARDIO CIRCUIT - HIGH STEP UPS - 1 MIN EACH LEG
- HIGH STEP UPS - 1 MIN EACH LEG - 1 MIN SQUATS
- 1 MIN SQUATS - LOW STEP UPS - 1 MIN EACH LEG
- LOW STEP UPS - 1 MIN EACH LEG - 2 MIN KARATE KICKS
- 2 MIN KARATE KICKS - 2 MIN SIDE STEPS AND JUMPS
- 2 MIN SIDE STEPS AND JUMPS 3. COOL DOWN 5 MIN
4. COOL DOWN 5 MIN 4. EXTRA STRETCH
5. EXTRA STRETCH

T U E - R E S T D AY T U E - R E S T D AY

WED - APPROX 40 MINS WED - APPROX 40 MINS

1. WARM UP 5 MIN 1. WARM UP 5 MIN
2. 3 X INTERVAL WORKOUT 2. 3 X INTERVAL WORKOUT
- 1 MIN LOW, FAST STEP UPS - 1 MIN LOW, FAST STEP UPS
- 1 MIN FORWARD/BACKWARD LUNGES - 1 MIN FORWARD/BACKWARD LUNGES
- 1 MIN LOW, FAST STEP UPS - 1 MIN LOW, FAST STEP UPS
- 1 MIN AB & SHOULDER HOLD - 1 MIN AB & SHOULDER HOLD
- 1 MIN SQUAT JUMPS - 1 MIN SQUAT JUMPS
- 1 MIN CHEST PRESS & LEG RAISES - 1 MIN CHEST PRESS & LEG RAISES
- 1 MIN SIDE STEPS & JUMPS - 1 MIN SIDE STEPS & JUMPS
- 1 MIN BACK LIFTS - 1 MIN BACK LIFTS
3. COOL DOWN 5 MIN 3. COOL DOWN 5 MIN

T H U - R E S T D AY T H U - R E S T D AY

FRI - APPROX 55 MINS FRI - APPROX 55 MINS

1. WARM UP 5 MIN 1. WARM UP 5 MIN
2. 4 X TONING CIRCUIT 2. 4 X TONING CIRCUIT
- 3 MIN HIGH STEP-UPS - 3 MIN HIGH STEP-UPS
- 7-10 X FORWARD/BACKWARD LUNGES ON EACH LEG - 7-10 X FORWARD/BACKWARD LUNGES ON EACH LEG
- 3- 6 X AB & SHOULDER HOLDS - 3- 6 X AB & SHOULDER HOLDS
- 9 -12 X BACK LIFTS - 9 -12 X BACK LIFTS
- 9 -12 X LEG LIFTS ON EACH LEG - 9 -12 X LEG LIFTS ON EACH LEG
- 5 -8 X CHEST PRESS AND LEG RAISES ON EACH LEG - 5 -8 X CHEST PRESS AND LEG RAISES ON EACH LEG
3. COOL DOWN 5 MIN 3. COOL DOWN 5 MIN

S AT - A P P R OX 4 0 M I N S S AT - A P P R OX 5 0 M I N S
1. WARM UP 5 MIN 1. WARM UP 5 MIN
2. 3 X CARDIO CIRCUIT 2. 3 X CARDIO CIRCUIT
- HIGH STEP UPS - 1 MIN EACH LEG - HIGH STEP UPS - 1 MIN EACH LEG
- 1 MIN SQUATS - 1 MIN SQUATS
- LOW STEP UPS - 1 MIN EACH LEG - LOW STEP UPS - 1 MIN EACH LEG
- 2 MIN KARATE KICKS - 2 MIN KARATE KICKS
- 2 MIN SIDE STEPS AND JUMPS - 2 MIN SIDE STEPS AND JUMPS
3. COOL DOWN 5 MIN 3. COOL DOWN 5 MIN
4. DO THE JUMPSTART UK FITNESS TEST

S U N - R E S T D AY S U N - R E S T D AY

Aim to work at a level where you feel quite challenged. The number of repetitions for each exercise is there as a guide.

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HOME TRAINING PLAN JUMPSTARTUK

How fit are you? Do our five-minute fitness test and find out
This five-minute fitness test is a quick way for you to work out your fitness level and monitor your
progress throughout the 4 weeks.

1 2
Grab a pen and a bit of paper Stand in front of a 12-inch step.
- your fitness plan print out is perfect The bottom two stairs of a staircase,
or a step box in the gym are ideal

3 4
Practise stepping up and down,
saying "Up, up, down, down" to help
you keep a rhythm. Each step up and
down should take just 3 seconds
Now for the test. Leading with your
right foot, start stepping. Count "Up, up,
down, down one. Up, up, down, down two"
until you've counted up to 30

5 6
Repeat, but lead with your left leg. Sit down as soon as you've finished and,
This shouldn't take longer than using the table below, make a note of
3 minutes* the number that represents how your
whole body feels

How do you feel fitness test table

I feel like the exercise was very hard and I struggled to keep going 8

I feel like the exercise was very hard 7

I feel like the exercise was very hard but bearable 6

I feel like the exercise was a challenge 5

I feel like the exercise was only a small challenge 4

I feel like my breathing and heart rate have definitely increased 3

I feel like my breathing and heart rate have started to increase 2

I feel like I've done something - but it was very easy 1

I don't feel like I've exerted myself at all ½

Do this fitness test at the beginning, half way through, and at the end of your plan. Try to do it in the same conditions
each time - the same height step and the same time of day - for accurate results. A sleepless night, a boozy evening,
illness and stress may also affect your results.
* If at any point during the 3 minutes you feel heavy exhaustion, nausea, pain or dizziness, stop immediately and seek expert
or medical help.

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HOME TRAINING PLAN JUMPSTARTUK

Exercise with Jane

Warm up Always warm up for at least five minutes. It prepares your body
for exercise, increases your body temperature and your heart rate.
Do it properly and it helps prevent injuries.

Do a lighter version of the activity you are about to do - if you're running, warm up with a walk to build
body temperature. Or try this:

- March on the spot for 2 minutes. As you march, roll your shoulders forward ten times and backwards ten times.

- Now lift your left knee up to meet your right elbow. Continue, alternating between knees, for 2 minutes.

Keep your back straight, shoulders back and stomach in.

- Curl your leg back, bringing your heel towards your bottom. Repeat for 2 minutes, alternating between legs.

Cool down Always cool down for at least five minutes. It gradually
brings down your heart rate by slowly decreasing your level
of activity. Do it properly and it'll help prevent injuries and
increase your flexibility.

Hold each of the following stretches for 20-30 seconds, without bouncing. Exhale as you move into each stretch.

- Lower leg - Place your hands against a wall - left leg bent in front and right leg straight behind.

Lean into the wall keeping your back straight, so you feel a stretch in your lower leg.

- Front thigh - Use a wall or chair for support. Stand on one leg, grabbing the other ankle behind you. Keep your

knees together and tummy tight. Push your hip forward until you feel a stretch in the front of your thigh.

- Back stretch - Lie on your back. Knees bent, feet together and arms stretched out to each side.

Slowly lower both knees to one side. Only go as far as you comfortably can. Repeat on the other side.

- Back thigh - Lie on your back. Place a towel around your foot and hold onto the ends with each hand.

Using the towel, pull your right knee gently into your chest. Keep your head and shoulders relaxed.

Then straighten your leg, up towards the ceiling.

- Neck - Sit up straight on a chair or the floor. Lightly grip your hands - behind you or on the edge of the chair.

Tilt your head to the side and bring your ear to your shoulder. Swap sides.

- Chest - Place one forearm against a wall. Elbow bent at 90 degrees at shoulder height. Turn your body

away from your arm until you feel a stretch across your chest. Swap sides.

See page 12 for an illustrated guide.

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HOME TRAINING PLAN JUMPSTARTUK

Exercise with Jane

Cardio circuit
This gets your heart and lungs working. Aim to work hard, where your
breathing is heavy. Do each exercise in the order shown until you've done
them all. Then, if your plan says so, go back and repeat them all.

1
HIGH STEP UPS - 1 MIN EACH LEG
- Set up a step box so it's about the height of two stairs - approx 10-12"
- Get some light weights to hold in each hand
- Step up so both feet are on the top, then down so both feet are on the floor
- Do this in less than 3 seconds, or in the time it takes to say 'Up, up, down, down'
- Do 1 minute leading with the left leg, and another leading with the right

2
1 MIN SQUATS
- With feet hip width apart, squat down with arms stretched in front and
weight through your heels
- Keep your knees in line with your ankles, shoulders back and back straight
- Push back up to standing
- The next squat, instead of pushing back up to standing,
push back up and jump
- Do 1 straight squat, then 1 squat jump - repeat for 1 minute

3
LOW STEP UPS - 1 MIN EACH LEG
- Set up a step box so it's about 8" high
- Get some light weights to hold in each hand
- Step up so both feet are on the top, then down so both feet are on the floor
- Do this in less than 3 seconds, or in the time it takes to say 'Up, up, down, down'
- Do 1 minute leading with the left leg, and another leading with the right

4
2 MIN KARATE KICKS
- Raise your right knee high and keep your left knee slightly bent with
your toes turned slightly out - hold and balance
- Straighten your right leg, pushing your foot forward - imagine kicking open a door
- Pull your right leg back to the raised knee starting position, without snapping at
the knee, hold and balance
- Place your foot down and change legs
- You should aim to complete each karate kick in 1-2 seconds
- Do this for 2 minutes

5
2 MIN SIDE STEPS AND JUMPS
- Take a big side step to the right, then back to the left
- Repeat this for 2 minutes
- To make it harder, turn the steps into leaps

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HOME TRAINING PLAN JUMPSTARTUK

Exercise with Jane

Interval workout
If you get bored easily, these are perfect. They're very effective at working your
heart and lungs and increasing fitness levels too. You'll be doing 1 minute of
cardio, then 1 minute of strength exercises to recover.

1
1 MIN LOW, FAST STEP UPS
- Set up a step box so it's about 8" high
- Step up so both feet are on the top, leading with the left, then down
so both feet are on the floor
- Work as hard as you can for 1 minute

2
1 MIN FORWARD/BACKWARD LUNGES
- Stand with your feet hip width apart
- Pull your stomach muscles in and keep your shoulders back and down
- Take a large step forward with your right leg
- Raise your left heel off the floor and lower your left knee to the floor
- Keep your right knee behind your toes
- Push off your left foot and take a step backwards, reversing the step
- Push off your left heel to come back to the start
- Repeat this 7-10 times, then change legs

3
1 MIN LOW, FAST STEP UPS
- Set up a step box so it's about 8" high
- Step up so both feet are on the top, leading with the right, then down so both feet are on the floor
- Work as hard as you can for 1 minute

4
1 MIN AB & SHOULDER HOLD
- Lie on your front, lifting your upper body so you rest on your elbows and forearms
- Raise your stomach and hips off the floor so you're resting on your knees and elbows
- Your torso should be parallel to the floor
- Pull your stomach muscles in to support your back - making sure it doesn't dip
- Keep your bum low, shoulders down and head up
- Hold this for 10 seconds, relax, then repeat 6 times

5
1 MIN SQUAT JUMPS
- With feet hip width apart, squat down with arms stretched in front and weight through your heels
- Keep your knees in line with your ankles, shoulders back and back straight
- Push back up to standing
- The next squat, instead of pushing back up to standing, push back up and jump
- Do 1 straight squat, then 1 squat jump
- Repeat for 1 minute working as hard as you can

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HOME TRAINING PLAN JUMPSTARTUK

Exercise with Jane

Interval workout continued...

6
1 MIN CHEST PRESS & LEG RAISES
- Get on all fours - knees in line with hips, hands in line with shoulders
- Pull your stomach muscles in and use them to keep your spine steady
- Keep a small curve in your lower back, and keep your shoulders back and down
- Bend at the elbows, lowering your chest to the floor - look straight ahead
- As you press back up, extend and raise your right leg - squeeze your bum, hold and lower
- Alternate between legs for 1 minute

7
1 MIN SIDE STEPS & JUMPS
- Take a side step to the right, then back to the left
- Repeat this for 1 minute
- To make it harder take bigger steps or turn the steps into leaps

8
1 MIN BACK LIFTS
- Lie on your front and rest your forehead on a towel
- Put your arms on the floor in front, bent at the elbow to form a 'W'
- Breathe in, then as you exhale, pull in your stomach muscles and
lift your head, neck and shoulders 1-2 inches off the floor
- Look down and squeeze your shoulder blades together
- Hold while you exhale, lower slowly, then repeat for 1 minute

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HOME TRAINING PLAN JUMPSTARTUK

Exercise with Jane

Toning circuit
This is a series of strength exercises. Do them in the order shown here - no
slacking in between. Aim to work at a level where you feel quite challenged.
The number of repetitions for each exercise is there as a guide. Push yourself
and see if you can do the maximum repetitions shown. Repeat as it says on
your plan.

1
3 MIN HIGH STEP-UPS
Great for toning your bum and legs. To make it harder, carry weights in your hands
- Set up a step box so it's about the height of two stairs - approx 10"
- Step up so both feet are on the top, then down so both feet are on the floor
- Do this in less than 3 seconds, or in the time it takes to say 'up, up, down, down'
- Continue this for 3 minutes

2
FORWARD/BACKWARD LUNGES - 7-10 ON EACH LEG
- With feet hip width apart, squat down with arms stretched in front
and weight through your heels
- Keep your knees in line with your ankles, shoulders back and back straight
- Push back up to standing
- The next squat, instead of pushing back up to standing,
push back up and jump
- Do 1 straight squat, then 1 squat jump - repeat for 1 minute

3
3- 6 X AB & SHOULDER HOLDS
This tones your shoulder and abdominal muscles.
- Lie on your front, lifting your upper body so you rest on your elbows and forearms
- Raise your stomach and hips off the floor so you're resting on your knees and elbows
- Your torso should be parallel to the floor
- Pull your stomach muscles in to support your back - making sure it doesn't dip
- Keep your bum low, shoulders down and head up
- Hold this for 10 seconds, relax, then repeat 3-6 times

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HOME TRAINING PLAN JUMPSTARTUK

Exercise with Jane

Toning circuit continued...

4
BACK LIFTS
This strengthens back and stomach muscles and improves posture.
1. Lie on your front and rest your forehead on a towel
2. Put your arms on the floor in front, bent at the elbow to form a 'W'
3. Breathe in, then as you exhale, pull in your stomach muscles and lift your head, neck and shoulders 1-2 inches off the floor
4. Look down and squeeze your shoulder blades together
5. Hold while you exhale, lower slowly, then repeat 9-12 times

Concentrate on working the upper back muscles, and lengthening the spine without lifting it too far.
Want to push a bit harder? Place your hands by your side, palms on your thighs and thumbs towards the floor.
As you lift, rotate your shoulders, turning your thumbs out and squeezing more into the middle of your back.

5
LEG LIFTS - 9 -12 ON EACH LEG
This strengthens and flattens the stomach.
- Lie on your back - knees bent and feet flat on the floor
- You should be able to get your fingers part way through the hollow in your lower back
- Leave your fingers there, breathe in and gently press the small of your back into your
fingers - so your stomach hollows
- Lift your right foot off the floor, but keep your lower back on your fingers and your stomach hollow
- Swap legs and repeat 9-12 times on each leg

6
CHEST PRESS AND LEG RAISE - 5-8 ON EACH LEG
Strengthens the whole body, but good for your chest, back of arms and bum. Repeat this 5-8 times on each leg.
- Get on all fours - knees in line with hips, hands in line with shoulders
- Pull your stomach muscles in and use them to keep your spine steady
- Keep a small curve in your lower back, and keep your shoulders back and down
- Bend at the elbows, lowering your chest to the floor - look straight ahead
- As you press back up, extend and raise your right leg - squeeze your bum, hold and lower
To make it harder, move forward so your hips are in front of your knees before beginning the moves.

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HOME TRAINING PLAN JUMPSTARTUK

Exercise with Jane

Extra stretch
Great for body balance and injury prevention.
After doing your cool down stretches, repeat them as shown below.
Treat it as a stretch circuit that you do 2-4 times, for at least ten minutes.

Hold each of the following stretches for 20-30 seconds, without bouncing.
Exhale as you move into each stretch.

1 2 3
LOWER LEG FRONT THIGH BACK STRETCH

4 5 6
BACK THIGH NECK CHEST

Emergency home workout

Missed a day or two? Don't panic.
Here's a quick 20-minute workout.
Remember - a quick workout is better than no workout.

1. To warm up, step up and down slowly on a low step for 2 minutes, alternating your leading leg
2. Do two interval workouts as on page 8 of your plan - taking it easy in the first 4 minutes
3. To save more time, reduce each interval to 45 seconds
4. Slow down as you reach the last two exercises
5. Cool down, holding each stretch for 15 seconds

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