Jenny’s Workout Plan <3

Follow me on Tiktok: @jenny.zhao and Instagram: @jnyez if you are interested in my fitness journey!

MY WORKOUT PLAYLIST (includes all videos): https://youtube.com/playlist?list=PLQ2wklE5e_KNYG6IhWVgp8bIt38NFxz7H

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

3 MILE F… 3 MILE F… 3 MILE F… 3 MILE F… 3 MILE F… 3 MILE F… Rest (:

Cardio: 46 mins Cardio: 46 mins Cardio: 46 mins Cardio: 46 mins Cardio: 46 mins Cardio: 46 mins

10 Min L… 10 MIN A… 10 Min L… 10 MIN A… 10 Min L… 10 MIN A…

Ab: 9 mins Abs: 10 mins Ab: 9 mins Abs: 10 mins Ab: 9 mins Abs: 10 mins

Get Rid o… Get Rid o… Get Rid o… Get Rid o… Get Rid o… Get Rid o…
Arms: 6 mins Arms: 6 mins Arms: 6 mins Arms: 6 mins Arms: 6 mins Arms: 6 mins

【1日1回】… Ballet Be… 【1日1回】… Ballet Be… 【1日1回】… Ballet Be…

Inner Thighs: 11 Outer Thighs: 7 Inner Thighs: 11 Outer Thighs: 7 Inner Thighs: 11 Outer Thighs: 7
mins mins mins mins mins mins

Progressi… Progressi… Progressi… Progressi… Progressi… Progressi…

Butt: ONLY DO Butt: ONLY DO Butt: ONLY DO Butt: ONLY DO Butt: ONLY DO Butt: ONLY DO
FIRST 20 MINS FIRST 20 MINS FIRST 20 MINS FIRST 20 MINS FIRST 20 MINS FIRST 20 MINS
(stop when she (stop when she (stop when she (stop when she (stop when she (stop when she
does lunges) does lunges) does lunges) does lunges) does lunges) does lunges)

Total Bod… Total Bod… Total Bod… Total Bod… Total Bod… Total Bod…
Optional Optional Optional Optional Optional Optional
Stretch: 10 mins Stretch: 10 mins Stretch: 10 mins Stretch: 10 mins Stretch: 10 mins Stretch: 10 mins

Total: 92 mins Total: 89 mins Total: 92 mins Total: 89 mins Total: 92 mins Total: 89 mins Relaxxxxx
(without stretch) (without stretch) (without stretch) (without stretch) (without stretch) (without stretch)
I started working out on January 1st and it took a while to find the workouts that work for my body. I am not a nutritionist or
fitness expert so take my routine with a grain of salt. I am 5’4, started at 135lbs, currently 128lbs as of Jan 27th, 2022. As of
My waist went from 28-29 inches on January 1st to 24 inches in March 8th, 2022. I plan to work out consistently
throughout 2022 as it is my goal to get fit this year. If you are interested in my fitness journey, feel free to follow my Tiktok:
@jenny.zhao and Instagram: @jnyez <3 (:

Workout Q&A:
1. For the cardio workout, replace the running with jumps or skipping if possible.
2. Don’t stop moving during the workouts, if you can’t do an exercise then replace it with something easier. Your body
will gradually become stronger and soon you’ll be able to do all the exercises!
3. For the booty workout, I use a 16lbs weight. You can use whatever is best for your body.
4. You don’t have to complete the cardio and bodyweight workouts in one sitting, you can split it into morning and
night workouts if it’s easier for you. I like doing cardio in the morning and body weight at night.
5. Feel free to replace the workouts with something else if you don’t enjoy doing it! Any form of cardio is fine as long
as you’re doing it consistently for 30 minutes - 45 minutes.
6. I lose fat on my stomach first and it is the area I lose fat the quickest. My legs are naturally thicker and kinda
muscular and it’s very hard to lose fat there. My arms have stubborn fat although it’s easier to lose fat there compared
to my legs. Everyone’s bodies are different so results can vary depending on the person.

Diet & Food Habits:

I did a 2 week diet in January consisting of a 300-500 calorie deficit. I don’t diet anymore and I eat intuitively. I eat roughly
1500-1700 calories a day although I don’t count calories, and I don’t eat a lot naturally so this amount is what I’ve eaten all
my life. However, I do consume less carbohydrates (I only eat carbs in one meal out of 3 meals a day) and more protein (I
take protein powder now) compared to my old eating habits. Remember to wait 30 mins - 1 hour after eating to work out so
your digestive system can adjust!

My dietary habits include no processed or prepackaged foods, no fast food, no pop or soda, and very little takeout or
restaurant food. This is a personal choice because consuming excess sugar and trans fat makes me feel weak and nauseous. I
don’t have a sweet tooth so desserts are an occasional treat if I feel like it. I grew up in a semi-crunchy (at least meals wise)
ingredients only household so I make all my meals from scratch. I almost exclusively eat Chinese food or Asian food from
other countries. Depending on your lifestyle choices, it is perfectly fine to eat out 1-2 times a week or eat fast food
occasionally. Just make sure it’s not the majority of your diet and you’re eating clean consistently.

*The ballet workouts (inner and outer thighs) were taken down from youtube, so I replaced them with equally
effective workouts that I’ve tried before. I still do the ballet workouts and not the ones I’ve listed above for leg
exercises. If you want to do the ballet workouts, you can find them here:
https://www.bilibili.com/video/BV1A7411V7iK?spm_id_from=333.999.0.0