Sweat and Sculpt

by Jaimie Lee Bess


Whether your goal is weight loss or body sculpting this program is for you

I am a huge advocate for long term results, and science has proven time and time again that the benefits of building lean muscle will help you achieve not only that sculpted look, but also results in long term fat loss due to an increased metabolism.

This means your body will continue to burn calories for hours after your workout even if you're chillin on the couch. This 8 week program focuses on all body parts with a little extra attention to the glutes, abs and arms. Gym access is necessary for this plan because building lean muscle does require resistance and weight!

Don't worry if you're not super familiar with gym equipment, these videos will guide you! On top of your resistance routine, you'll find bursts of HIIT routines on certain days of your training. This is a quick and efficient way to burn calories, without hours of boring cardio.

Here's the Low down

Weeks 1 & 2 we focus on lower weight, higher volume tri-sets to begin to build conditioning

Week 3 and 4 Weeks 3&4 we incorporate more supersets to focus on increasing strength.

Week 5 and 6 we want to start to increase resistance and weight.

Week 7 and 8 We'll increase weight even more

All in all this will be a fun and challenging 8 weeks. But if you follow the path and trust the process you WILL be happy with your results!


Determining the weight you want

If you're now to weight lifting the best way to determine if your weight is light, medium, or heavy is by testing them out on your first set. So for light weight, a good rule of thumb is that you can perform your exercise for about 20-25 reps without sacrificing.
form. For medium weight, you want to able to perform the exercise for about 10-15 times without sacrificing form. And for your heavy weight, once you get to your 8th rep it should be a real struggle!
Everybody's different when it comes to what weights are right for them.
But a general rule of thumb for me is:
5-8 lbs

10-15 lbs

15-20 lbs


Before and After results



I felt frustrated that all the hard work I'd put in and trainers. I'd hired over the years hadn't led to nearly the body I wanted; I was actually in a somewhat unhealthy range. I wrote Jamie asking for a plan that, if I followed perfectly, would get me a chiseled physique. Her workouts got me nervous at first because of their intensity but I saw progress and results and she helped me throughby asking every week for pictures of me wearing only gym shorts and staying accountable.
No other trainer has so consistently gotten me sore and gotten me results the way Jaimie has.
All of this became worth it after a few months when I saw some muscle definition for the first time in my life! I kept flexing in front of the mirror proudly. I could finally see proof that it was possible for me to get a good physique
Jaimie will work you hard but if you are willing to follow all her guidance you WILL see results. Highly recommended.
Jaimie is GREAT! Not only have I lost 20 pounds over the course of four months working out with her I can see huge difference in my muscle to fat ratio and others are noticing as well. Not to mention I fit in my old skinny jeans! She fun to work with has a great personality and will kick your butt into shape, just be ready to sweat....ALOT!
Jaimie is by far the best trainer I have ever had. She makes working out fun and each workout unique-utilizing all styles of working out including tabata, machines, boxing, Etc.She has such a great personality and motivates me to work harder then I ever would on my own. I highly recommend her if you are looking to get into shape!



Sample weeks

Weeks 1 & 2

Circuit training and intro to basic moves
Monday, Wednesday - Circuit & Burnout
Thursday, Friday - Circuit & Abs

Weeks 3 & 4

Split sets
Monday, Wednesday - Upper Body & Abs
Thursday, Friday - Lower Body & Glutes
Friday - HIIT cardio circuit