Janet Jackson Workout Plan

4 Weeks / 5 Days per Week / Expert

1 ratings

Workout Summary

If there is anything Janet Jackson has proven time and again, it is that, despite age, she can work to have the type of body even young women envy. This Janet Jackson workout is based off the plan that Ms. Jackson has used to get lean, tight, and toned. If a rock star body is something you de... more

If there is anything Janet Jackson has proven time and again, it is that, despite age, she can work to have the type of body even young women envy. This Janet Jackson workout is based off the plan that Ms. Jackson has used to get lean, tight, and toned.

If a rock star body is something you desire, then the Janet Jackson workout routine is your plan for success.

How Did Janet Jackson Lose Weight?

This question has most certainly gone through the minds of countless women. The Janet Jackson weight loss plan was not designed around a pill, fancy starvation diets, or fly-by-night hoaxes.

Janet Jackson worked for her body. From the sexy legs, arms, and shoulders, to the infamous Janet Jackson abs, hard work, sweat, and sound nutrition were the staples.

The Janet Jackson Workout Regimen

Expect to workout hard and often while using the Janet Jackson exercise routine. The plan is designed around five days of workouts and two rest days each week. The workouts will consist of multiple and varied cardio, as well as upper and lower body resistance training.

Janet Jackson weight training routines are absolutely crucial to sculpting the body. Embrace the resistance training without fear of bulking up. Use strict and proper form for each exercise and this training will not only carve out defined arms, legs, and back, but also play an instrumental role in the fat-burning benefit of this plan.

The Janet Jackson Ab Workout

No Janet Jackson diet and exercise plan could be complete without focus on the core. The Janet Jackson Core Workout is an imperative part of your training. Your goal should be to include this workout at the end of your regular workout 2-3 days a week for optimal midsection results.

Do not be Afraid of Food

The 1-2 punch of alternating resistance training with cardiovascular conditioning will help keep your metabolism at an all-time high. When this happens, the body burns fat at an accelerated rate. As metabolic activities speed up, you may notice an increase in hunger. This is absolutely normal and expected, especially if you have not worked out before or are coming back after a layoff.

Be strict in your nutritional plan and feed the body adequate amounts of good food to fuel your workouts. To go the extra step, you may follow the Janet Jackson diet plan religiously in addition to the workout. Depriving the body of the essentials by being too restrictive in your diet can inhibit the benefits sought from the workout plan.

Enough cannot be said about the intensity with which Janet Jackson attacks fitness. She has the body to prove she does what it takes to get the job done, despite what age the calendar says she is. If you are ready to sculpt your own cover-worthy body, then get started on the Janet Jackson Workout Plan today!

Janet Jackson Workout Plan

4 Weeks / 5 Days per Week / Expert

1 ratings
Janet Jackson Workout Plan

Janet Jackson Workout Plan

4 Weeks / 5 Days per Week / Expert

1 ratings

Workout Summary

If there is anything Janet Jackson has proven time and again, it is that, despite age, she can work to have the type of body even young women envy. This Janet Jackson workout is based off the plan that Ms. Jackson has used to get lean, tight, and toned. If a rock star body is something you de... more

If there is anything Janet Jackson has proven time and again, it is that, despite age, she can work to have the type of body even young women envy. This Janet Jackson workout is based off the plan that Ms. Jackson has used to get lean, tight, and toned.

If a rock star body is something you desire, then the Janet Jackson workout routine is your plan for success.

How Did Janet Jackson Lose Weight?

This question has most certainly gone through the minds of countless women. The Janet Jackson weight loss plan was not designed around a pill, fancy starvation diets, or fly-by-night hoaxes.

Janet Jackson worked for her body. From the sexy legs, arms, and shoulders, to the infamous Janet Jackson abs, hard work, sweat, and sound nutrition were the staples.

The Janet Jackson Workout Regimen

Expect to workout hard and often while using the Janet Jackson exercise routine. The plan is designed around five days of workouts and two rest days each week. The workouts will consist of multiple and varied cardio, as well as upper and lower body resistance training.

Janet Jackson weight training routines are absolutely crucial to sculpting the body. Embrace the resistance training without fear of bulking up. Use strict and proper form for each exercise and this training will not only carve out defined arms, legs, and back, but also play an instrumental role in the fat-burning benefit of this plan.

The Janet Jackson Ab Workout

No Janet Jackson diet and exercise plan could be complete without focus on the core. The Janet Jackson Core Workout is an imperative part of your training. Your goal should be to include this workout at the end of your regular workout 2-3 days a week for optimal midsection results.

Do not be Afraid of Food

The 1-2 punch of alternating resistance training with cardiovascular conditioning will help keep your metabolism at an all-time high. When this happens, the body burns fat at an accelerated rate. As metabolic activities speed up, you may notice an increase in hunger. This is absolutely normal and expected, especially if you have not worked out before or are coming back after a layoff.

Be strict in your nutritional plan and feed the body adequate amounts of good food to fuel your workouts. To go the extra step, you may follow the Janet Jackson diet plan religiously in addition to the workout. Depriving the body of the essentials by being too restrictive in your diet can inhibit the benefits sought from the workout plan.

Enough cannot be said about the intensity with which Janet Jackson attacks fitness. She has the body to prove she does what it takes to get the job done, despite what age the calendar says she is. If you are ready to sculpt your own cover-worthy body, then get started on the Janet Jackson Workout Plan today!

Workout Goals

  • Get Ripped
  • Get Toned
  • Improve Cardio
  • Lose Weight

Equipment Needed

  • Dumbbells
  • Roman Chair
  • Exercise Mat
  • Seated Calf Raise Machine
  • Weight Plates
  • Elliptical Machine
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:25:00
-- -- 00:25:00 -- -- --:--
Default
Quads / Beginner
00:10:00
-- -- 00:10:00 -- -- --:--
Default
Quads / Beginner
00:15:00
-- -- 00:15:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Start with a 5 minute warm up on the treadmill and at the end of your workout the last 5 minutes on the elliptical should be a cool down.

Janet Jackson has been naturally blessed with great genes but she has also put a lot of hard work into maintaining her figure. This workout will give you the tips you need to have a great body of your own. If you are willing to put the work in you can achieve your dream body.

"I could not believe how big I was, how heavy I really was," - Janet Jackson

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Forearms secondary Middle back secondary Obliques secondary Outer thighs secondary Quads primary Lower back primary Shoulders primary Glutes primary Biceps primary Calves primary Triceps primary Lats primary Abs primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:08:00
-- -- 00:08:00 -- -- --:--
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
00:10:00
-- -- 00:10:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up for 8 minutes on the treadmill and get your blood pumping and your muscles loose. At the end of your workout you are going to do a cool down walk on the treadmill.

Janet Jackson has been naturally blessed with great genes but she has also put a lot of hard work into her physically fit body. This workout will give you the tips you need to have a great body of your own. If you are willing to put the work in you can have your dream body.

"I would see myself in the mirror, but I wouldn't look too often. I didn't want to get used to that image." - Janet Jackson

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Forearms secondary Middle back secondary Obliques secondary Outer thighs secondary Quads primary Lower back primary Shoulders primary Glutes primary Biceps primary Calves primary Triceps primary Lats primary Abs primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:10:00
-- -- 00:10:00 -- -- --:--
Default
Glutes / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Glutes / Beginner
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up for 10 minutes on the treadmill and get your blood pumping and your muscles loose. At the end of your workout you are going to do a cool down walk on the treadmill.

"It is my belief that we all have the need to feel special. It is this need that can bring out the best in us, yet the worst in us." - Janet Jackson

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Forearms secondary Middle back secondary Obliques secondary Outer thighs secondary Quads primary Lower back primary Shoulders primary Glutes primary Biceps primary Calves primary Triceps primary Lats primary Abs primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Expert
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Abs / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Expert
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Abs / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Lower Back / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This core workout should be done 2-3 times a week, it can be added on to any of the other workouts.

Doing this core workout will not guarantee that your abs will look like Janet Jackson's abs but it will be a step in the right direction. If you want to have abs like Janet's it requires the proper dieting as well.

"I kinda see everyone as competition. I'm a very competitive person. But I think that's good. Competition is great." - Janet Jackson

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Forearms secondary Middle back secondary Obliques secondary Outer thighs secondary Quads primary Lower back primary Shoulders primary Glutes primary Biceps primary Calves primary Triceps primary Lats primary Abs primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:25:00
-- -- 00:25:00 -- -- --:--
Default
Quads / Beginner
00:10:00
-- -- 00:10:00 -- -- --:--
Default
Quads / Beginner
00:15:00
-- -- 00:15:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Start with 5 minutes of warm up on the treadmill and at the end of your workout the last 5 minutes on the elliptical should be a cool down.

Cardio is usually time consuming but if you put the effort in to it then you will see the returns. Along with exercising the right way you need to eat the right way and get plenty of rest to let your body recover.

"For a good run, I'll listen to old, funky stuff like Roger Troutman or Sly and the Family Stone — something that makes me want to move. Or I'll watch the History Channel or old, classic films." - Janet Jackson

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Forearms secondary Middle back secondary Obliques secondary Outer thighs secondary Quads primary Lower back primary Shoulders primary Glutes primary Biceps primary Calves primary Triceps primary Lats primary Abs primary Hamstrings primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:25:00
-- -- 00:25:00 -- -- --:--
Default
Quads / Beginner
00:10:00
-- -- 00:10:00 -- -- --:--
Default
Quads / Beginner
00:15:00
-- -- 00:15:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Start with a 5 minute warm up on the treadmill and at the end of your workout the last 5 minutes on the elliptical should be a cool down.

Janet Jackson has been naturally blessed with great genes but she has also put a lot of hard work into maintaining her figure. This workout will give you the tips you need to have a great body of your own. If you are willing to put the work in you can achieve your dream body.

"I could not believe how big I was, how heavy I really was," - Janet Jackson

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Forearms secondary Middle back secondary Obliques secondary Outer thighs secondary Quads primary Lower back primary Shoulders primary Glutes primary Biceps primary Calves primary Triceps primary Lats primary Abs primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:08:00
-- -- 00:08:00 -- -- --:--
Default
Lats / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
00:10:00
-- -- 00:10:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up for 8 minutes on the treadmill and get your blood pumping and your muscles loose. At the end of your workout you are going to do a cool down walk on the treadmill.

Janet Jackson has been naturally blessed with great genes but she has also put a lot of hard work into her physically fit body. This workout will give you the tips you need to have a great body of your own. If you are willing to put the work in you can have your dream body.

"I would see myself in the mirror, but I wouldn't look too often. I didn't want to get used to that image." - Janet Jackson

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Forearms secondary Middle back secondary Obliques secondary Outer thighs secondary Quads primary Lower back primary Shoulders primary Glutes primary Biceps primary Calves primary Triceps primary Lats primary Abs primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:10:00
-- -- 00:10:00 -- -- --:--
Default
Glutes / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Glutes / Beginner
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up for 10 minutes on the treadmill and get your blood pumping and your muscles loose. At the end of your workout you are going to do a cool down walk on the treadmill.

"It is my belief that we all have the need to feel special. It is this need that can bring out the best in us, yet the worst in us." - Janet Jackson

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Forearms secondary Middle back secondary Obliques secondary Outer thighs secondary Quads primary Lower back primary Shoulders primary Glutes primary Biceps primary Calves primary Triceps primary Lats primary Abs primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Expert
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Abs / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Expert
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Abs / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Lower Back / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This core workout should be done 2-3 times a week, it can be added on to any of the other workouts.

Doing this core workout will not guarantee that your abs will look like Janet Jackson's abs but it will be a step in the right direction. If you want to have abs like Janet's it requires the proper dieting as well.

"I kinda see everyone as competition. I'm a very competitive person. But I think that's good. Competition is great." - Janet Jackson

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Forearms secondary Middle back secondary Obliques secondary Outer thighs secondary Quads primary Lower back primary Shoulders primary Glutes primary Biceps primary Calves primary Triceps primary Lats primary Abs primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:25:00
-- -- 00:25:00 -- -- --:--
Default
Quads / Beginner
00:10:00
-- -- 00:10:00 -- -- --:--
Default
Quads / Beginner
00:15:00
-- -- 00:15:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Start with 5 minutes of warm up on the treadmill and at the end of your workout the last 5 minutes on the elliptical should be a cool down.

Cardio is usually time consuming but if you put the effort in to it then you will see the returns. Along with exercising the right way you need to eat the right way and get plenty of rest to let your body recover.

"For a good run, I'll listen to old, funky stuff like Roger Troutman or Sly and the Family Stone — something that makes me want to move. Or I'll watch the History Channel or old, classic films." - Janet Jackson

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Forearms secondary Middle back secondary Obliques secondary Outer thighs secondary Quads primary Lower back primary Shoulders primary Glutes primary Biceps primary Calves primary Triceps primary Lats primary Abs primary Hamstrings primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
Default
Quads / Beginner
00:15:00
-- -- 00:15:00 -- -- --:--
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Start with a 5 minute warm up on the treadmill and at the end of your workout the last 5 minutes on the elliptical should be a cool down.

Janet Jackson has been naturally blessed with great genes but she has also put a lot of hard work into maintaining her figure. This workout will give you the tips you need to have a great body of your own. If you are willing to put the work in you can achieve your dream body.

"I could not believe how big I was, how heavy I really was," - Janet Jackson

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Forearms secondary Middle back secondary Obliques secondary Outer thighs secondary Quads primary Lower back primary Shoulders primary Glutes primary Biceps primary Calves primary Triceps primary Lats primary Abs primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:08:00
-- -- 00:08:00 -- -- --:--
Default
Lats / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
00:10:00
-- -- 00:10:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up for 8 minutes on the treadmill and get your blood pumping and your muscles loose. At the end of your workout you are going to do a cool down walk on the treadmill.

Janet Jackson has been naturally blessed with great genes but she has also put a lot of hard work into her physically fit body. This workout will give you the tips you need to have a great body of your own. If you are willing to put the work in you can have your dream body.

"I would see myself in the mirror, but I wouldn't look too often. I didn't want to get used to that image." - Janet Jackson

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Forearms secondary Middle back secondary Obliques secondary Outer thighs secondary Quads primary Lower back primary Shoulders primary Glutes primary Biceps primary Calves primary Triceps primary Lats primary Abs primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:10:00
-- -- 00:10:00 -- -- --:--
Default
Glutes / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Calves / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Glutes / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up for 10 minutes on the treadmill and get your blood pumping and your muscles loose. At the end of your workout you are going to do a cool down walk on the treadmill.

"It is my belief that we all have the need to feel special. It is this need that can bring out the best in us, yet the worst in us." - Janet Jackson

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Forearms secondary Middle back secondary Obliques secondary Outer thighs secondary Quads primary Lower back primary Shoulders primary Glutes primary Biceps primary Calves primary Triceps primary Lats primary Abs primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Expert
3 sets, 00:01:15
3 -- 00:01:15 -- -- --:--
Default
Abs / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Abs / Beginner
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Abs / Expert
3 sets, 00:01:15
3 -- 00:01:15 -- -- --:--
Default
Abs / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Lower Back / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This core workout should be done 2-3 times a week, it can be added on to any of the other workouts.

Doing this core workout will not guarantee that your abs will look like Janet Jackson's abs but it will be a step in the right direction. If you want to have abs like Janet's it requires the proper dieting as well.

"I kinda see everyone as competition. I'm a very competitive person. But I think that's good. Competition is great." - Janet Jackson

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Forearms secondary Middle back secondary Obliques secondary Outer thighs secondary Quads primary Lower back primary Shoulders primary Glutes primary Biceps primary Calves primary Triceps primary Lats primary Abs primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
Default
Quads / Beginner
00:15:00
-- -- 00:15:00 -- -- --:--
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Start with 5 minutes of warm up on the treadmill and at the end of your workout the last 5 minutes on the elliptical should be a cool down.

Cardio is usually time consuming but if you put the effort in to it then you will see the returns. Along with exercising the right way you need to eat the right way and get plenty of rest to let your body recover.

"For a good run, I'll listen to old, funky stuff like Roger Troutman or Sly and the Family Stone — something that makes me want to move. Or I'll watch the History Channel or old, classic films." - Janet Jackson

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Forearms secondary Middle back secondary Obliques secondary Outer thighs secondary Quads primary Lower back primary Shoulders primary Glutes primary Biceps primary Calves primary Triceps primary Lats primary Abs primary Hamstrings primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
Default
Quads / Beginner
00:15:00
-- -- 00:15:00 -- -- --:--
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Start with a 5 minute warm up on the treadmill and at the end of your workout the last 5 minutes on the elliptical should be a cool down.

Janet Jackson has been naturally blessed with great genes but she has also put a lot of hard work into maintaining her figure. This workout will give you the tips you need to have a great body of your own. If you are willing to put the work in you can achieve your dream body.

"I could not believe how big I was, how heavy I really was," - Janet Jackson

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Forearms secondary Middle back secondary Obliques secondary Outer thighs secondary Quads primary Lower back primary Shoulders primary Glutes primary Biceps primary Calves primary Triceps primary Lats primary Abs primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:08:00
-- -- 00:08:00 -- -- --:--
Default
Lats / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
00:10:00
-- -- 00:10:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up for 8 minutes on the treadmill and get your blood pumping and your muscles loose. At the end of your workout you are going to do a cool down walk on the treadmill.

Janet Jackson has been naturally blessed with great genes but she has also put a lot of hard work into her physically fit body. This workout will give you the tips you need to have a great body of your own. If you are willing to put the work in you can have your dream body.

"I would see myself in the mirror, but I wouldn't look too often. I didn't want to get used to that image." - Janet Jackson

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Forearms secondary Middle back secondary Obliques secondary Outer thighs secondary Quads primary Lower back primary Shoulders primary Glutes primary Biceps primary Calves primary Triceps primary Lats primary Abs primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:10:00
-- -- 00:10:00 -- -- --:--
Default
Glutes / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Calves / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Glutes / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up for 10 minutes on the treadmill and get your blood pumping and your muscles loose. At the end of your workout you are going to do a cool down walk on the treadmill.

"It is my belief that we all have the need to feel special. It is this need that can bring out the best in us, yet the worst in us." - Janet Jackson

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Forearms secondary Middle back secondary Obliques secondary Outer thighs secondary Quads primary Lower back primary Shoulders primary Glutes primary Biceps primary Calves primary Triceps primary Lats primary Abs primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Expert
3 sets, 00:01:15
3 -- 00:01:15 -- -- --:--
Default
Abs / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Abs / Beginner
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Abs / Expert
3 sets, 00:01:15
3 -- 00:01:15 -- -- --:--
Default
Abs / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Lower Back / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This core workout should be done 2-3 times a week, it can be added on to any of the other workouts.

Doing this core workout will not guarantee that your abs will look like Janet Jackson's abs but it will be a step in the right direction. If you want to have abs like Janet's it requires the proper dieting as well.

"I kinda see everyone as competition. I'm a very competitive person. But I think that's good. Competition is great." - Janet Jackson

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Forearms secondary Middle back secondary Obliques secondary Outer thighs secondary Quads primary Lower back primary Shoulders primary Glutes primary Biceps primary Calves primary Triceps primary Lats primary Abs primary Hamstrings primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
Default
Quads / Beginner
00:15:00
-- -- 00:15:00 -- -- --:--
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Start with 5 minutes of warm up on the treadmill and at the end of your workout the last 5 minutes on the elliptical should be a cool down.

Cardio is usually time consuming but if you put the effort in to it then you will see the returns. Along with exercising the right way you need to eat the right way and get plenty of rest to let your body recover.

"For a good run, I'll listen to old, funky stuff like Roger Troutman or Sly and the Family Stone — something that makes me want to move. Or I'll watch the History Channel or old, classic films." - Janet Jackson

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Forearms secondary Middle back secondary Obliques secondary Outer thighs secondary Quads primary Lower back primary Shoulders primary Glutes primary Biceps primary Calves primary Triceps primary Lats primary Abs primary Hamstrings primary Muscles diagram

Workout Goals

  • Get Ripped
  • Get Toned
  • Improve Cardio
  • Lose Weight

Equipment Needed

  • Dumbbells
  • Roman Chair
  • Exercise Mat
  • Seated Calf Raise Machine
  • Weight Plates
  • Elliptical Machine
Show All

260 people started this plan

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Janet Jackson Workout Plan

Workout Goals

  • Get Ripped
  • Get Toned
  • Improve Cardio
  • Lose Weight

Equipment Needed

  • Dumbbells
  • Roman Chair
  • Exercise Mat
  • Seated Calf Raise Machine
  • Weight Plates
  • Elliptical Machine
Show All

260 people started this plan