Jade of Spades™ 8 Week Workout Program

Jade of Spades™ will get you ripped!  Follow this plan to lose weight as well as take your fitness and physique to the next level.  Simply determine your level of fitness (as outlined below), download Jade of Spades™ from the iTunes App Store ($1.99), and start your exercise routine.


Determine your level of fitness & starting point (level 1 - 5)

Level 1:  Beginners, START prep week
Level 2:  If you exercises occasionally, START Week 1
Level 3:  If you exercise on a regular basis, START week 3
Level 4:  Already fit want a new challenge, START week 5
Level 5:  Advanced, START week 4 or 5 + EXTRAS

EXTRAS
* 20 - 45 minutes of cardio (suggestions; run, stair climb, swim or brisk walk) 
** Jump rope 300 - 500 jumps (sets of 100)
*** jumping jacks 300 -500 (sets of 100)

NOTES
- When using Jade of Spades, turn rest on/off  in "settings" 
- Rest off means no rest and more reps,  making the workout much more challenging 
- Stay on prep week until you can comfortable complete 
- If starting push ups on knees, progress to toes as soon as possible
- Advanced Level 5 can be broken up into AM/PM workouts

Prep Week:  For True Beginners 
Day 1: Beginner Series, 1/2 deck, rest on
Day 2: Beginner Series, full deck, rest on
Day 3: Beginner series, full deck, rest on
Day 4: Beginner series, full deck, rest off
Day 5: Beginner series, full deck, rest off
Day 6: Cardio Strength, half deck, rest on  (push ups on knees & step through squat-thrust) ***
Day 7: Beginner Series, full deck, rest off

Week 1 - Build A Solid Foundation
Day 1:  Cardio Strength, 1/2 deck,  rest on (push ups on knees & step through squat-thrust)
Day 2:  Cardio Strength, 1/2 deck, rest on (push ups on knees & step through squat-thrust)
Day 3:  Leg workout, 1/2 deck, rest on (squat or sit-stand instead of squat jump)
Day 4:  Core Workout, 1/2 deck, rest on
Day 5: Rest
Day 6: Total Body, 1/2 deck, rest on ***
Day 7: Cardio Strength, 1/2 deck, rest on ***

Week 2 - Solid foundation Continued
Day 1: Total Body Full Deck, rest on  (sit-stands replace squats & crunches replace V-ups)
Day 2:  Cardio Strength, full Deck, rest on (push ups on knees & step through squat-thrust)
Day 3: Leg Workout, full Deck, rest on (sit-stands replace squat jumps)
Day 4:  Core Workout, full Deck, rest on (crunches replace V-ups)
Day 5: Rest
Day 6: Total Body, full Deck, rest on (sit-stand replace squats & crunches replace V-ups)
Day 7: Cardio Strength, full deck, rest on (push ups on knees & step through squat-thrust)

Week 3 - Core Development
Day 1: Cardio Strength & Core Workout, 1/2 deck, rest on
Day 2: Cardio Strength, full deck, rest on
Day 3: Leg Workout, & Core Workout, 1/2 deck, rest on 
Day 4: Core Workout, full deck, rest on ***
Day 5: Rest
Day 6: Total Body, full deck,  rest on ***
Day 7: Cardio Strength, & Core Workout 1/2 deck, rest on  

Week 4 - Strength Development 
Day 1: Total Body, full deck, rest on ***
Day 2: Cardio Strength, full deck, rest on ***
Day 3: Leg Workout, full deck, rest on ***
Day 4: Core Workout, full deck, rest on ***
Day 5: Rest
Day 6: Total Body & Cardio Strength, 1/2 deck, rest on ***
Day 7: Total Body & Cardio Strength, 1/2 deck, rest on ***


Week 5 -  Shed & Tone 
Day 1:  Total Body, full deck, rest off **
Day 2:  Cardio Strength, full deck, rest off *
Day 3:  Leg Workout, full deck, rest off **
Day 4: Core Workout, full deck, rest on & Cardio Strength 1/2 deck, rest on **
Day 5: Rest
Day 6:  Total Body, full deck, rest off *
Day 7:  Cardio Strength, full deck, rest off **

Week 6 - Shed & Tone Continued 
Day 1: Total Body, full deck, rest off & Cardio Strength, 1/2 deck, rest on *
Day 2: Cardio Strength, full deck, rest off & Core Workout 1/2 deck, rest on **
Day 3: Leg Workout, full deck, rest on & Core Workout 1/2 deck, rest on *
Day 4: Core Workout, full deck, rest off & Core Workout 1/2 deck, rest on **
Day 5:  Rest
Day 6: Total Body, full deck, rest off & Core Workout 1/2 deck, rest on *
Day 7: Cardio Strength, full deck, rest off & Core Workout 1/2 deck, rest on **

Week 7 - Shed & Tone Continued
Day 1: Total Body & Cardio Strength & Core 1/2 deck, rest on *
Day 2: Cardio Strength, full deck, rest off **
Day 3: Leg Workout, full deck, rest off *
Day 4: Total Body & Cardio Strength & Core 1/2 deck, rest on **
Day 5: Rest
Day 6: Total Body, full deck, rest off *
Day 7: Total Body & Cardio Strength & Core 1/2 deck, rest on **

Week 8 - Final Week
Day 1: Total Body, full deck, rest off & Core Workout, 1/2 deck,  rest on *
Day 2: Cardio Strength, full deck, rest off **
Day 3: Leg Workout, full deck, rest off *
Day 4: Core Workout, full deck, rest off **
Day 5: Rest
Day :6 Total Body, full deck, rest off *
Day 7: Cardio Strength, full deck, rest off **

Spring Clean You!

Although the weather is still screaming winter, today is the first day of spring!  As defined in Wikipedia, "spring cleaning is the practice of thoroughly cleaning a house in the springtime .... The most common usage of spring cleaning refers to the yearly act of cleaning a house from top to bottom which would take place in the first warm days of the year typically in spring." 

The first day of spring is also a perfect opportunity for us to clean up our health and fitness, preparing us for the summer months of little t-shirts, shorts and bikinis!  As you  spring clean your house, getting rid of the junk and reorganizing, spring clean your diet and exercise routine too!  If you don't currently workout out, start now.  If you only exercise once or twice a week, increase it to three times a week.  If you already exercise regularly but feel like you are in a rut, try something different.  Instead of using the ellyptical go for a run or mix it up by taking a class; yoga, boxing or boot camp. Take the time this Spring to evaluate your diet and fitness regiment - clean it up!

" It'snice to think tomorrow is a new day with no mistakes in it yet." -  L.M. Montgomery

Use Your Sneakers!

Bernard Hopkins was featured in the amNewYork paper this morning, as he is gearing up to fight this weekend at the Barclays Center in Brooklyn.  Boxing and in particular fighting require you to be in phenomenal shape, I was in the best shape of my life when I was fighting and I felt physically invincible!

The amNewYork shared Bernard's advice on staying fit ; "If you are disciplined enough, it isn't about how old you are, it is about how old you feel, and the more time you spend taking care of yourself the longer time you have.... Try to do something every day.  I don't care if you walk slowly around the block or jog at a fast pace ... just be active and keep trying to be as healthy as possible."

I appreciate this advice - discipline and daily activity are both imperative.  Of course, longer more intense activities and exercise will reap better results.  But we are not all training to fight, we are training for life, every little bit counts.