Authors: Jillian Michaels
Making the Cut (36 page)
Leg Extensions
Perform repetitions to muscle failure
CIRCUIT
3
Pike Push-ups
Perform 10 repetitions
Static Lunges with Lateral Shoulder Raise
Perform 20 repetitions (10 repetitions on each leg)
Side Lunges with Anterior Shoulder Raise
Perform 20 repetitions (10 repetitions on each leg)
Jump rope fast for 2 minutes
CIRCUIT
4
Sumo Squats with Tricep Extension
Perform 20 repetitions.
Tricep Kick-Backs
Perform 15 repetitions
Pike Crunches
Perform 20 repetitions
Hanging Abs
Perform 15 repetitions on each side
CIRCUIT
5
Chair Pose
(do circuit only once)
Hold for 1 minute
Extended Plank
Hold for 1 minute
Side Plank
Hold for 1 minute on each side
Mountain Climbers
Perform for 1 minute
Bicycle Crunches
Perform 100 repetitions
DAY 30
CIRCUIT
1
Standing Lat Pull-downs
Perform 8 repetitions with heavy weight
Lunges (Basic)
Perform 50 rapidly on alternating legs
CIRCUIT
2
Plank Rows
Perform 20 repetitions (10 on each arm)
Jumping Lunges
Perform 20 repetitions
Swing Kicks
Perform 30 repetitions (15 on each leg)
CIRCUIT
3
Seated Cable Rows
Perform 12 repetitions
Pendulum Lunges with Hammer Curls
Perform 20 repetitions (10 on each leg)
Step-ups
Perform 20 repetitions (10 on each leg)
CIRCUIT
4
Frog Kicks
Perform 20 repetitions
Back Extensions
Perform 10 repetitions on Roman Chair
Pike Crunch
Perform 20 repetitions holding dumbbells in each hand
CIRCUIT
5
Dumbbell Rows
Perform 12 repetitions using a wide grip
Military Shoulder Press Prone on Body Ball
Perform 10 repetitions
Concentration Curls
Perform 24 repetitions (12 on each arm) in a static squat
Rock Star Jumps
Perform 20 repetitions
THE EXERCISE INDEX
Easy Reference Guide
Bench Dip with Feet on Body Ball
Dumbbell Fly on Body Ball with Crunch
Alternating Dumbbell Press on Body Ball with Elbow Drive
Crossover Lunge with Hammer Curl
Basic Lunge with Military Shoulder Press
Pendulum Lunge with Hammer Curl
Side Lunge with Anterior Shoulder Raise
Static Lunge with Lateral Shoulder Raise
Static Lunge with Reverse Cable Fly
W Shoulder Press with Leg Extension
Military Shoulder Press Prone on Body Ball
Side Plank with Inner Thigh Raise
Sumo Squat with Tricep Extension
Warrior Pose with Tricep Press
Medium-Underhand-Grip Pull-down
Back Extension
Muscles Targeted:
lower back, glutes, hamstrings
Starting Position:
Stand in the middle of the Back Extension station. (You will find one in any gym.) Facing the large flat pad, lean forward until your upper thighs are on the pad with your hip-bones just above the pad. Then place the backs of your ankles (just above the heels) under the smaller pad. Beginners, place your arms across your chest. Advanced exercisers, place your hands behind your head with your thumbs behind your ears. This adds extra resistance to the exercise.
Performance Description:
When in position, inhale and slowly lower your upper body at the waist until it is almost perpendicular to the floor. Then exhale, and slowly lift your upper body back to the starting position. Hold for a beat, and repeat. For advanced exercisers, hold a weight plate against your chest to increase the resistance, or let it hang down with straight arms.
Tips:
Be careful not to raise your torso beyond the point where your spine is straight and your back is flat. Control the movement, and do not swing your body to cheat the exercise.
Back Kick with Shoulder Press
Muscles Targeted:
shoulders, chest, triceps, lower back, glutes, hamstrings, abs
Performance Description:
Stand on your left leg with your right leg off the ground, and your right knee pulled up toward your chest. Hold a 5-pound dumbbell against your chest with both hands, keeping your elbows in tight next to your rib cage. Slowly bend at the waist, and press your right heel straight back behind you as if you were back-kicking someone standing directly behind you in the stomach. Simultaneously push the weight plate straight forward until your arms are fully extended. Your entire body should be parallel to the floor, except for your left leg, which should be perpendicular to the floor. Hold for a beat, then retract your limbs back to the starting position. Complete a full set on the right leg, and then switch sides.
Bench Dip
Muscles Targeted:
triceps, front head of shoulder, chest
Starting Position:
Stand with your back to a sturdy bench or chair. Bend your legs as if to sit (but don’t!), and place your palms on the front edge of the bench. Position your feet in front of you so most of your body weight is resting on your arms.
Performance Description:
Keeping your elbows tucked along your sides, inhale and bend your arms. Slowly lower your body until your upper arms are parallel with the floor. Your hips should drop straight down toward the ground, always staying near the bench. Hold for a beat, then exhale and straighten your arms back to the starting position.
Tips:
Be careful not to lower your body too far, or you will overstress your shoulders. Do not lean forward or away from the bench, which also creates stress on your shoulders.
[variations]
Bench Dip with Feet on Body Ball
Stand with your back to a sturdy chair. Place your legs straight out in front of you, resting your heels on a Swiss ball and your palms on the front edge of the bench. Keeping your elbows tucked in along your sides, bend your arms and slowly lower your body until your upper arms are parallel with the floor. Your hips should drop straight down toward the ground. Hold for a beat, then exhale and straighten your arms back to the starting position. This variation of the Bench Dip adds more resistance to the exercise because you are supporting more of your body weight with your arms. Additionally, by resting your legs on the body ball, you’re incorporating more of your core muscles to help you stabilize your body. For a real challenge, you can place one foot on the ball and hold the other straight out in the air.
Bicep Curl
Muscles Targeted:
biceps
Starting Position:
Stand with your feet a shoulder-width apart and your arms at your sides. Hold a dumbbell in each hand with your palms facing forward.
Performance Description:
Exhale, and keeping your elbows locked firmly against your rib cage, curl both arms toward your shoulders three-quarters of the way up. Hold for a beat, focusing on squeezing your biceps. Inhale, then slowly lower your arms back to the starting position.
Tips:
Stand up straight, and use slow, controlled movements. Be careful not to swing the weights. Do not lift your elbows when you raise the weights, or you will engage your shoulder muscles without isolating your biceps.
[variations]
Concentration Curl
Hold a dumbbell in your right hand, and sit on the edge of a bench or a chair with your feet a few inches wider than your hips. Lean forward from your hips, and place your right elbow against the inside of your right thigh, just behind your knee. The weight should hang down near the inside of your ankle. Place your left palm on top of your left thigh. Now, exhale and bend your right arm, curling the dumbbell three-quarters of the way up toward your right shoulder. Hold for a beat, then inhale slowly and lower the weight. The Concentration Curl really isolates the biceps by taking any assistance from the back and shoulders out of the equation. Be careful not to cheat by leaning back for help when you are lifting the weight.
Hammer Curl
Stand with your feet a shoulder width-apart, arms at your sides. Hold a dumbbell in each hand with your palms facing the sides of your body. Exhale, and keeping your elbows locked firmly against your rib cage, curl both arms toward your shoulders three-quarters of the way up. Hold for a beat, focusing on squeezing your biceps. Inhale, then slowly lower your arms back to the starting position. Try to imagine you are hammering nails into a board with two large hammers. This version of the Bicep Curl focuses attention on the forearms, as well as some muscles that reside underneath the biceps.
Incline Bicep Curl
Grab a pair of dumbbells, and hold one in each hand. Sit on a workout bench inclined at 45 degrees with your feet firmly planted on the floor. Let your arms fall at your sides with your palms facing forward. Exhale, and keeping your elbows locked firmly against your rib cage, curl both arms toward your shoulders three-quarters of the way up. Hold for a beat, focusing on squeezing your biceps. Now, inhale and slowly lower your arms back to the starting position and repeat. This modification of the basic Bicep Curl stretches the muscle while strengthening it.