Jennifer Nicole Lee Workout Routine

Jennifer Nicole Lee is an American fitness model, motivational speaker, and author. She is known for losing 70 pounds and launching a career as a fitness guru after bearing two children. She has struggled with her weight her entire life. She weighed 170 pounds when she got married, and continued to gain weight during both of her pregnancies, eventually reaching 200 pounds after the birth of her second child. Lee lost 70 pounds, was crowned “Miss Bikini America” in 1996, and launched a career as a “fitness guru”.
Lee is the creator of a fitness program called JNL Fusion which emphasizes “super spiking,” or the introduction of cardio between weight training exercises. Lee states that JNL Fusion is designed after her own workout routine: 4 training sessions of 45 minutes each per week. JNL Fusion has a certification program for personal trainers. Lee recruits and educates the trainers. JNL Fusion uses mottos like “glutes that salute” and “fab abs.”




BIO-DATA 


  • Born Name — Jennifer Nicole Siciliano
  • Nick Name — Jenni
  • Born — June 13, 1975 
  • Born Place — Rochester, New York, U.S.
  • Residence — Miami, Florida, United States
  • Occupation — Television personality, author, fitness celebrity
  • Education — University of Tennessee
  • Spouse — Edward Lee (divorced 2014)
  • Children — Jaden Lee, Dylan Lee
  • National — American 
  • Sun Sign — Gemini
  • First Film — Pain & Gain
  • First TV Show — Secret Lives of Women

BODY MEASUREMENT 

  • Build — Voluptuous
  • Height — 5 ft 9¾ in or 177 cm
  • Weight — 57 kg or 126 pounds
  • Measurements — 38-24-37 in or 96.5-61-94 cm
  • Bra Size — 34D
  • Shoe Size — 8 (US)
  • Dress Size — 6 (US) or 36 (EU)
  • Hair Color — Brown
  • Eye Color — Light Brown

DIET 


Jennifer consumes five small meals in a day. Here is an example of a daily meal from the Jennifer Nicole Lee Diet Plan:

Breakfast 
  • 1 ½ cup cottage cheese 
  • ½ cup fruit cocktail
Snacks 
  • 1 medium apple  
  • 1 small banana
Lunch 
  • 3 ounces lean turkey breast 
  • 2 pieces whole wheat bread 
  • 1 slice low fat cheese 
  • 1 tsp. low-fat mayo 
  • 1 medium apple
Snacks 
  • 2 slices 7 grain rye bread 
  • 4 tsp jelly 
  • 2 T peanut butter
Dinner 
  • 4 ounce chicken breast 
  • 1 ½ cup cooked rice 
  • 4 T reduced calorie salad dressing 
  • 1 small garden salad

SUPPLEMENTS 

  • BSN Syntha 6
  • BSN Syntha 6 RTD
  • BSN Lean Dessert

ROUTINE  

Monday – Shoulders / Triceps 
Tuesday – Legs 
Wednesday – Cardio (25 min) 
Thursday – Chest / Biceps 
Friday – Back 
Saturday – Cardio (25 min)
Sunday – Rest 


EXERCISES 



NOTE :- Choose any 3 exercises from the list.


SHOULDERS 

  1. Seated Dumbbell Press (3 sets of 8-12 reps) 
  2. Standing Dumbbell Press (3 sets of 8-12 reps) 
  3. Side Raises (3 sets of 8-12 reps) 
  4. Bent Over Raises (3 sets of 8-12 reps) 
  5. Front Raises (3 sets of 8-12 reps) 
  6. Arnold Press (3 sets of 8-12 reps) 

BICEPS 

  1. Seated Dumbbell Curls (3 sets of 8-12 reps) 
  2. Hammer Curls (3 sets of 8-12 reps) 

CHEST 

  1. Dumbbell Bench Press (3 sets of 8-12 reps) 
  2. Inclined Dumbbell Bench Press (3 sets of 8-12 reps) 
  3. Dumbbell Flyes (3 sets of 8-12 reps) 

BACK

  1. Bent Over Row (3 sets of 8-12 reps) 
  2. Superwoman (3 sets of 8-12 reps) 
  3. Standing Dumbbell Row (3 sets of 8-12 reps) 
  4. Dumbbell Pullover (3 sets of 8-12 reps) 

TRICEPS 

  1. Seated Dumbbell Extension (3 sets of 8-12 reps) 
  2. Lying Dumbbell Extension (3 sets of 8-12 reps) 
  3. Close Hand Pushups (3 sets of 8-12 reps) 
  4. Dumbbell Kickbacks (3 sets of 8-12 reps) 
  5. Dip (3 sets of 8-12 reps) 

QUADS 

  1. Dumbbell Squats (3 sets of 8-12 reps) 
  2. Dumbbell Lunges (3 sets of 8-12 reps) 
  3. Dumbbell Step-Ups (3 sets of 8-12 reps) 

HAMSTRING 

  1. Dumbbell Lunges (3 sets of 8-12 reps) 
  2. Straight Leg Deadlifts (3 sets of 8-12 reps) 

CALVES 

  1. Seated Calf Raises (3 sets of 8-12 reps) 
  2. Standing Calf Raises (3 sets of 8-12 reps) 
  3. One Leg Calf Raises (3 sets of 15 reps) 

ABS

  1. Floor Crunches (3 sets of 8-12 reps) 
  2. Twist Crunches (3 sets of 8-12 reps) 
  3. Ball Crunches (3 sets of 8-12 reps) 
  4. Decline Sit-Ups (3 sets of 8-12 reps) 
  5. Bent Knee Leg Raise (3 sets of 8-12 reps) 



Quote 
You Have Everything to Change Your Life


Reference 
  • Bodybuilding.com 

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