I’m so happy you are here! This is your Jessie’s Girls Daily membership home screen, where you can always access this week’s workout!

Be sure to log in each day to access the workout as they are only posted for the current week until they disappear to make room for the following week’s workouts. A new week of workouts are posted each Monday at 4:00 am EST so make sure you get your workout in or screenshot it so you don’t miss it!

I am beyond excited to get started with you! Make sure to calculate your macros with the macro calculator that comes with your subscription. You’ll be setting yourself up for success by writing down those macro calculations and keeping track of your badass #JessiesGirlsDaily workouts and macros! Don’t forget about all the incredible free macro-friendly recipes HERE – they are organized by entrees, snacks, treats, and pre/post workout so you can find exactly what you need.

Keep scrolling for your Jessie’s Girls Daily workout calendar for the month so you can see all of your workouts, cardio, and which muscles you’ll be working each day, when to rest, and more. You can download the printable version below – hang it on your vision board, screenshot it to your phone, tape it to your bathroom mirror – anywhere you can see it best! I love having this schedule because it’s so satisfying to check off your workouts each day!

This month’s workout calendar:

Download your printable version HERE!

Here are some additional tips, tools, and options to add into your daily workouts (you’ll also find these scheduled into your monthly calendar!):

Calculate Your Max Heart Rate

For Steady State Cardio (SS Cardio) and HIIT, you will perform those cardio sessions using a prescribed max heart rate percentage. SS Cardio and HIIT each have different max heart rates to track during your workout sessions.

To calculate your Max HR, subtract your age from 226. For example: 226-38 = 188 Max HR.

From that Max HR number, you’ll calculate a percentage of it for your cardio sessions:

Steady State Cardio

You are welcome to add Steady State Cardio (SS Cardio) into your weeks more than I build in to your monthly calendar. Keep in mind that I build your monthly split to give you the best balance of fat burning (with the right amounts of cardio, plyo, and HIIT) and building muscle. Add too much cardio and you will risk building muscle.

SS Cardio is cardio performed in a “steady” nature where you keep your heart rate (HR) at a prescribed consistent pace throughout the session. You can do SS Cardio on any cardio machine or outdoors (as long as you find a steady pace outdoors). Good examples of outdoor SS Cardio are a flat-surface jog or a walk up a long and steady hill. Don’t forget your heart rate monitor – I recommend these sessions be 25 minutes in length at 75-80% of your max heart rate. For all SS Cardio days, please use this formula to find your Max Heart Rate in order to take the percentage of it (ex: 75-80% of your max heart rate):

To calculate your Max HR, subtract your age from 226. For example: 226-38 = 188 Max HR.

75% of the example Max HR is 141. 80% of the example Max HR is 150. In that example, that person would perform SS Cardio with their HR between 141-150 the entire session :)

HIIT

You will find High Intensity Interval Training (HIIT) built into your monthly calendar. Keep in mind that I build your monthly split to give you the best balance of fat burning (with the right amounts of SS Cardio, Plyometrics, and HIIT) and building muscle. Add too much HIIT or SS Cardio and you will risk building muscle.

During HIIT sessions you will go ALL OUT as hard as you can for up to 7 rounds, interval style. Wearing your HR monitor, your goal is to work hard enough to get your HR up to 80-90% of your max during your working interval. During your working interval, you will stop as soon as your HR reaches 80-90% of your max (this could take 15-40 seconds or more, depending on your current level of fitness). After you’ve reached the 80-90% of your max, you begin your rest interval, allowing your HR to come back down to 60-65% of your max before you begin your next working interval again. Your resting interval needs to be as long as it takes for your HR to come down to 60-65% of your max. DO NOT start another working interval until your HR has come down to 60-65% of your max.

REMEMBER: Be sure to time and record your HR during these working intervals as well as how long it took your HR to come back down every session. These notes are important, because you will use them to measure your progress with HIIT.

Repeat the working/resting intervals as many times as you can within 20 minutes—with an ultimate goal of getting 7-8 total intervals in each session.

Do your best, believe in yourself, and stay motivated! If you can only get 3 intervals within 20 minutes at first, keep working! You’ll be at 7-8 with hard work and dedication.

NOTE: Don’t forget to warm-up before you start. A simple 5-minute warm-up on cardio equipment or a dynamic warm-up (ex: jump squats) will work great!

HERE ARE SOME GREAT HIIT OPTIONS, BUT YOU ARE FREE TO CHOOSE WHAT YOU LOVE!

Box jumps, rope slams, sled push, hill or treadmill sprints, medicine ball jump slams, boxing, spinning + anything you love

Active Recovery Day

Active recovery is a workout that is performed at a lower intensity, reduced power or lesser resistance than your regular workout. Active recovery can reduce soreness and speed up the muscle-rebuilding process. For example, after a few days of solid training, an active recovery session helps your muscles recovery by increasing blood flow without putting a heavy strain on your muscles and joints. Active recovery also plays an important role in our overall fitness program by balancing out our high-intensity interval sessions, promoting muscle recovery and maintaining the habit of working out. You should go slow and not push yourself too hard. Examples of active recovery exercises include: swimming, tai chi, jogging, taking a yoga class, foam rolling and a few more options listed below! I would love to see what you choose for your active recovery day! Post about it in the Facebook group and use the hashtag #JessiesGirlsDaily on Instagram so I can cheer you on!

Active Recovery day suggestions:

• Hiking
• Cycling
• Rollerblading
• Swimming
• Pilates

Exercise Key

Here’s a quick key you can refer to for some of the Jessie’s Girls terms in your daily workouts:

BB: Barbell
DB: Dumbbell
KB: Kettlebell
SA: Single-arm
SL: Single-leg
OH: Overhead
SB: Swiss (or Stability) Ball
BW: Bodyweight

SS: Superset
TRI: Triset
GS: Giant Set (GS1 = Giant Set 1, GS2 = Giant Set 2, etc)
EXS: Extended Set
3DS: Triple Dropset

SS Cardio: Steady State Cardio
HIIT: High Intensity Interval Training

That’s all for now, crush today’s sweat session!

XOXO Jess