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© 2
010
ICO
N H
ealth
& F
itnes
s, In
c. A
ll rig
hts
rese
rved
.
Please note that not all exercises are referenced on the product exercise chart or instructional DVD.
8 WeekWeight Loss Program
DumbbellUltimate
www.jillianmichaels.com
“Build strength and muscle tone, enhance metabolism, and get conditioned with my Dumbbell Power Set.”
CIRCUIT 1
Repeat 3 timesand advance to Circuit 2
Dumbbell 8 Week Weight Loss ProgramUltimate
CIRCUIT 3WARM-UP CIRCUIT 2
Advance to Circuit 1 Repeat 3 timesand advance to Circuit 3
Repeat 3 timesand stretch
These days should be cardio only. Shoot for 30 minutes doing the activity of your choice. Mix it up. Try incline walking. Stair climbing. Rowing. Swimming. Biking etc. No strength training. It’s imperative that you let your muscles rest between training sessions. Studies have shown that you get best results when you train a muscle group 2 times a week with 2 days of rest between training sessions. Make sure you take at least one day totally off exercise.
DAYS 3 and 6WEEKS 1 – 2
DAYS 1 and 4
Jumping Jacks Prone CobraCresent Pose Row[Right Leg Forward]
Sit-Upsto Dumbbell Rotations
March in Place Iso Squat Bent Over Row
Cross Arm Extension in Single Leg Bridge
[Right Side]Stork Flies
Stork Flies
Jumping Jacks Prone CobraCresent Pose Row[Left Leg Forward]
Sumo Squat to Upright Row
Sumo Squat to Upright Row
March in Place Iso Squat Bent Over Row
Cross Arm Extension in Single Leg Bridge
[Left Leg]
Sit-Upsto Dumbbell Rotations
Jumping Jacks
March in Place
Couch Potato
CIRCUIT 1
Repeat 3 timesand advance to Circuit 2
Dumbbell 8 Week Weight Loss ProgramUltimate
CIRCUIT 3WARM-UP CIRCUIT 2
Advance to Circuit 1 Repeat 3 timesand advance to Circuit 3
Repeat 3 timesand stretch
These days should be cardio only. Shoot for 30 minutes doing the activity of your choice. Mix it up. Try incline walking. Stair climbing. Rowing. Swimming. Biking etc. No strength training. It’s imperative that you let your muscles rest between training sessions. Studies have shown that you get best results when you train a muscle group 2 times a week with 2 days of rest between training sessions. Make sure you take at least one day totally off exercise.
DAYS 3 and 6WEEKS 1 – 2
DAYS 2 and 5
V Crunchwith Chest Pass
V Crunchwith Chest Pass
Triceps Extensionin Bridge Pose
Stationary Lunges with Lateral Raises
[Right Leg Forward]
Squat Press
Squat Press Chest Flywith Bridge
Triceps Kickbacks Shoulder Combos
SquirmTriceps Extensionin Bridge Pose
Stationary Lunges with Lateral Raises
[Left Leg Forward]
Triceps Kickbacks Shoulder Combos
Jumping Jacks
March in Place
Jumping Jacks
March in Place
Jumping Jacks Arnolds
March in Place
Couch Potato
CIRCUIT 1
Repeat 3 timesand advance to Circuit 2
Dumbbell 8 Week Weight Loss ProgramUltimate
CIRCUIT 3WARM-UP CIRCUIT 2
Advance to Circuit 1 Repeat 3 timesand advance to Circuit 3
Repeat 3 timesand stretch
These days should be cardio only. Shoot for 30 minutes doing the activity of your choice. Mix it up. Try incline walking. Stair climbing. Rowing. Swimming. Biking etc. No strength training. It’s imperative that you let your muscles rest between training sessions. Studies have shown that you get best results when you train a muscle group 2 times a week with 2 days of rest between training sessions. Make sure you take at least one day totally off exercise.
DAYS 3 and 6WEEKS 3 – 4
DAYS 1 and 4
Dead Liftsto Call Raises
Sumo Squat to Upright Row
Cresent Pose Row[Right Leg Forward]
Dead Liftsto Call Raises
Sumo Squatto Upright Row
Cresent Pose Row[Left Leg Forward]
Cross Arm Extensions in Single Leg Bridge
[Right Side]Stork Flies Iso Squat
Bent Over Row
Cross Arm Extensions in Single Leg Bridge
[Left Side]Stork Flies Iso Squat
Bent Over Row
Plank Row Pike Crunch Curtsey Lungeswith Biceps Curl
Plank Row
Jumping Jacks
March in Place
Jumping Jacks
March in Place
Jumping Jacks
March in Place
Beginner
CIRCUIT 1
Repeat 3 timesand advance to Circuit 2
Dumbbell 8 Week Weight Loss ProgramUltimate
CIRCUIT 3WARM-UP CIRCUIT 2
Advance to Circuit 1 Repeat 3 timesand advance to Circuit 3
Repeat 3 timesand stretch
These days should be cardio only. Shoot for 30 minutes doing the activity of your choice. Mix it up. Try incline walking. Stair climbing. Rowing. Swimming. Biking etc. No strength training. It’s imperative that you let your muscles rest between training sessions. Studies have shown that you get best results when you train a muscle group 2 times a week with 2 days of rest between training sessions. Make sure you take at least one day totally off exercise.
DAYS 3 and 6WEEKS 3 – 4
DAYS 2 and 5
Biceps Serving Move Dumbbell Push-Up
Biceps Serving Move Forward Lunges with Overhead Extensions
Sit-Upsto Dumbbell Rotations
Chest Flywith Bridge
Forward Lunges with Overhead Extensions
V Crunchwith Chest Pass
Chest Flywith Bridge Dumbbell Push-Up Shoulder Combos
Arnolds Dumbbell Push-Up Triceps Kickbacks
Arnolds Forward Lunges with Overhead Extensions
Stationary Lunges with Lateral Raises
[Alternating Legs]
Jumping Jacks
Jog In Place
Jumping Jacks
Jog In Place
Jumping Jacks
Jog In Place
Beginner
Side Plank Press(Right Side/Left Side)
:15 each
CIRCUIT 1
Repeat 3 timesand advance to Circuit 2
Dumbbell 8 Week Weight Loss ProgramUltimate
CIRCUIT 3WARM-UP CIRCUIT 2
Advance to Circuit 1 Repeat 3 timesand advance to Circuit 3
Repeat 3 timesand stretch
These days should be cardio only. Shoot for 30 minutes doing the activity of your choice. Mix it up. Try incline walking. Stair climbing. Rowing. Swimming. Biking etc. No strength training. It’s imperative that you let your muscles rest between training sessions. Studies have shown that you get best results when you train a muscle group 2 times a week with 2 days of rest between training sessions. Make sure you take at least one day totally off exercise.
DAYS 3 and 6WEEKS 5 – 6
DAYS 1 and 4
Dead Liftsto Calf Raises Plank Row Iso Squat
Bent Over Row
Dead Liftsto Calf Raises Plank Row Prone Cobra
Curtsey Lungeswith Biceps Curls Hammer Curls Pike Crunch
Curtsey Lungeswith Biceps Curls Hammer Curls Pike Crunch
Squirm Sumo Squatto Uptight Row Biceps Serving Move
Squirm Sumo Squatto Uptight Row Biceps Serving Move
Mountain Climbers
Jumping Jacks
Jog In Place
Mountain Climbers
Jumping Jacks
Jog In Place
Intermediate
CIRCUIT 1
Repeat 3 timesand advance to Circuit 2
Dumbbell 8 Week Weight Loss ProgramUltimate
CIRCUIT 3WARM-UP CIRCUIT 2
Advance to Circuit 1 Repeat 3 timesand advance to Circuit 3
Repeat 3 timesand stretch
These days should be cardio only. Shoot for 30 minutes doing the activity of your choice. Mix it up. Try incline walking. Stair climbing. Rowing. Swimming. Biking etc. No strength training. It’s imperative that you let your muscles rest between training sessions. Studies have shown that you get best results when you train a muscle group 2 times a week with 2 days of rest between training sessions. Make sure you take at least one day totally off exercise.
DAYS 3 and 6WEEKS 5 – 6
DAYS 2 and 5
Arnolds Shoulder CombosSit-Ups
to DumbellRotations
Cross Arm Extension in Single Leg Bridge(Right Side/Left Side)
Triceps Kickback Dumbbell Push-Up
Biceps Serving MoveStationary Lunges with Lateral Raises
[Alternating Legs]
Side Plank Press(Right Side/Left Side)
Chest Flywith Bridge
V Crunchwith Chest Pass
Forward Lunges with Overhead Extensions
Jumping Jacks
Jog in Place
Mountain Climbers
Jumping Jacks
Jog in Place
Mountain Climbers
Intermediate
:30 each
:30 each
CIRCUIT 1
Repeat 3 timesand advance to Circuit 2
Dumbbell 8 Week Weight Loss ProgramUltimate
CIRCUIT 3WARM-UP CIRCUIT 2
Advance to Circuit 1 Repeat 3 timesand advance to Circuit 3
Repeat 3 timesand stretch
These days should be cardio only. Shoot for 30 minutes doing the activity of your choice. Mix it up. Try incline walking. Stair climbing. Rowing. Swimming. Biking etc. No strength training. It’s imperative that you let your muscles rest between training sessions. Studies have shown that you get best results when you train a muscle group 2 times a week with 2 days of rest between training sessions. Make sure you take at least one day totally off exercise.
DAYS 3 and 6WEEKS 7 – 8
DAYS 1 and 4
Stork Flies Iso SquatBent Over
Dead Liftsto Calf Raises
Squirm Curtsey Lungeswith Biceps Curls
Cross Arm Extension in Single Leg Bridge[Right Side/Left Side]
Sumo Squatto Upright Row Plank Row Hammer Curls
Sit-Upsto Dumbbell Rotations
Prone CobraCresent Pose Row[Right Leg Forward/Left Leg Forward]
Butt Kicks
Jumping Jacks
Jog In Place
Butt Kicks
Jumping Jacks
Jog In Place
Advanced
:30 each
:30 each
CIRCUIT 1
Repeat 3 timesand advance to Circuit 2
Dumbbell 8 Week Weight Loss ProgramUltimate
CIRCUIT 3WARM-UP CIRCUIT 2
Advance to Circuit 1 Repeat 3 timesand advance to Circuit 3
Repeat 3 timesand stretch
These days should be cardio only. Shoot for 30 minutes doing the activity of your choice. Mix it up. Try incline walking. Stair climbing. Rowing. Swimming. Biking etc. No strength training. It’s imperative that you let your muscles rest between training sessions. Studies have shown that you get best results when you train a muscle group 2 times a week with 2 days of rest between training sessions. Make sure you take at least one day totally off exercise.
DAYS 3 and 6WEEKS 7 – 8
DAYS 2 and 5
Triceps Extensionin Bridge Pose
Side Plank Press[Right Side] Pike Crunch
Forward Lunges with Overhead Extensions Biceps Serving Move Arnolds
Triceps Kickbacks Squat Press Shoulder Combos
V Crunchwith Chest Pass Squirm Dumbbell Push-Up
Jumping Jacks
Mountain Climbers
Jog In Place
Jumping Jacks
Mountain Climbers
Jog In Place
Advanced
NOTES NOTES
Dumbbell 8 Week Weight Loss ProgramUltimate