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 **
