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America’s Toughest Trainer
8 WeekWeight Loss Program
CrossBar™
Ultimate
www.jillianmichaels.com
© 2
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& F
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The future of your fitness success is at your fingertips with my Ultimate Crossbar™ workout. This circuit routine will tighten and tone your body in no time.In only 8 weeks of watching your diet and training
with me, you’ll strengthen your body, improve your metabolism and find a completely new you.
Now let’s get started!
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America’s Toughest Trainer
WEEKS 1 – 2
DAYS 1 and 4
Advance to Circuit 1 Repeat 3 times and advance to Circuit 2
Jack PressSide Lunge
with Adduction(right leg)
Mid Row
Side Lungewith Adduction
(left leg)
Mid Row
Chair Squat with Bar Twist
MountainClimbers
Jack Press
Chair Squat with Bar Twist
MountainClimbers
CIRCUIT 1WARM-UP
:60
:30 :30
:30
:30
:30
:30 :30
:30
:60
www.jillianmichaels.com
8 Week Weight Loss Program
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 6
Repeat 3 times and advance to Circuit 3
Repeat 3 times and stretch
Good Mornings
Wide Row
Wide Row
Kayak Rows
Good Mornings
Squat toUpright Row
CIRCUIT 2 CIRCUIT 3
:30 :30
:30 :30
:30 :30
:30 :30
CrossBar ™
Ultimate
Backward Lunge with Hip Extension
(left leg)
Backwards Lunge with Hip Extension
(right leg)
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America’s Toughest Trainer
WEEKS 1 – 2
Advance to Circuit 1 Repeat 3 times and advance to Circuit 2
Jack Press
MountainClimbers
Jack Press
MountainClimbers
CIRCUIT 1WARM-UP
:60
:30 :30
:30
:30
:30
:30 :30
:30
:60
www.jillianmichaels.com
8 Week Weight Loss Program
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 6
Repeat 3 times and advance to Circuit 3
Repeat 3 times and stretch
CIRCUIT 2 CIRCUIT 3
:30 :30
:30 :30
:30 :30
:30 :30
CrossBar ™
Ultimate
Left Leg Lunge with Right Arm Lateral Raise
Reverse Crunch with Bar
Under Knees
Leg Scissors with Chest Press
Reverse Crunch with Bar
Under Knees
Leg Scissors with Chest Press
Curtsey Press
Right Leg Lunge with Left Arm Lateral Raise
Curtsey Press
Squat and Press Hybrid Lift
Crescent Pose with Tricep Press
(left leg)
Squat and Press Hybrid Lift
Crescent Pose with Tricep Press
(right leg)
Side Hops with Bar Planted
Side Hops with Bar Planted
DAYS 2 and 5
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DAYS 1 and 4
Advance to Circuit 1 Repeat 3 times and advance to Circuit 2
Jack Press
Chair Squat with Bar Twist
MountainClimbers
Jack Press
Chair Squat with Bar Twist
MountainClimbers
CIRCUIT 1WARM-UP
:60
:30 :30
:30
:30
:30 :30
:30 :30
:30
:60
www.jillianmichaels.com
8 Week Weight Loss Program
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 6
Repeat 3 times and advance to Circuit 3
Repeat 3 times and stretch
CIRCUIT 2 CIRCUIT 3
:30
:30
:30
CrossBar ™
Ultimate
:60
:60 Sit-Ups with Bar
Vertical andBetween Legs
Jack Press
Reverse Crunch with Bar
Under Knees
:45
:45 Squat and Press
Hybrid Lift
Side Lunge toBalance(left leg)
Squat and Press Hybrid Lift
Side Lunge toBalance(right leg)
Wide GripPush-Ups
Chair Squat with Bar Twist
MountainClimbers
Wide GripPush-Ups
Chair Squat with Bar Twist
WEEKS 3 – 4
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America’s Toughest Trainer
Advance to Circuit 1 Repeat 3 times and advance to Circuit 2
Jack Press
MountainClimbers
Jack Press
MountainClimbers
CIRCUIT 1WARM-UP
:60
:30 :30
:30
:30
:30
:30 :30
:30
:60
www.jillianmichaels.com
8 Week Weight Loss Program
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 6
Repeat 3 times and advance to Circuit 3
Repeat 3 times and stretch
Wide Row
Wide Row
CIRCUIT 2 CIRCUIT 3
:30 :30
:30 :30
:30 :30
:30 :30
CrossBar ™
Ultimate
Squat toUpright Row
Rows on Leg
Kayak Rows
Kayak Rows
Pendulum Lunge with Bar Above Head
(left leg)
Pendulum Lunge with Bar Above Head
(right leg)
WEEKS 3 – 4
WeightedSuperman
Good Mornings
Stift Leg Dead Lift with
Bicep Curl
Good Mornings
Side Hops with Bar Planted
Side Hops with Bar Planted
DAYS 2 and 5
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America’s Toughest Trainer
DAYS 1 and 4
Advance to Circuit 1 Repeat 3 times and advance to Circuit 2
Jack Press
Chair Squat with Bar Twist
MountainClimbers
Jack Press
Chair Squat with Bar Twist
MountainClimbers
CIRCUIT 1WARM-UP
:60
:30
:30
:30 :30
:30
:60
www.jillianmichaels.com
8 Week Weight Loss Program
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 6
Repeat 3 times and advance to Circuit 3
Repeat 3 times and stretch
CIRCUIT 2 CIRCUIT 3
:30 :30
:30
:30
CrossBar ™
Ultimate
:60 Left Leg Lunge with Right Arm Lateral Raise
:60 Sit-Ups with Bar
Vertical andBetween Legs
Jack Press
:60 Right Leg Lunge with Left Arm Lateral Raise
Side Lunge toBalance(left leg)
:45Curtsey Press
Side Lunge toBalance(right leg)
Push-Ups with Alternating Hip
Extensions:45
:45
:45Chair Squat with
Bar Twist
MountainClimbers
Leg Scissors with Chest Press
Squat and Press Hybrid Lift
WEEKS 5 – 6
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America’s Toughest Trainer
Advance to Circuit 1 Repeat 3 times and advance to Circuit 2
Jack Press
MountainClimbers
Jack Press
MountainClimbers
CIRCUIT 1WARM-UP
:60
:30
:30
:30
:30 :30
:30
:60
www.jillianmichaels.com
8 Week Weight Loss Program
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 6
Repeat 3 times and advance to Circuit 3
Repeat 3 times and stretch
CIRCUIT 2 CIRCUIT 3
:30
:30
CrossBar ™
Ultimate
:60 Sit-Ups with Bar
Vertical andBetween Legs
Reverse Crunch with Bar
Under Knees:60
:60 Kayak Rows
Backward Lunge with Hip Extension
(left leg)
:60 Side Hops with
Bar Planted
:45 Squat toUpright Row
Backward Lunge with Hip Extension
(right leg)
:45 WeightedSuperman
Rows on Leg
:45 Stiff Leg Dead
Lift withBicep Curl
Rows on Leg
Side Hops with Bar Planted
Side Hops with Bar Planted
DAYS 2 and 5WEEKS 5 – 6
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America’s Toughest Trainer
Advance to Circuit 1 Repeat 3 times and advance to Circuit 2
Jack Press
Chair Squat with Bar Twist
MountainClimbers
Jack Press
Chair Squat with Bar Twist
MountainClimbers
CIRCUIT 1WARM-UP
:60
:30
:30
:30
:30
:60
www.jillianmichaels.com
8 Week Weight Loss Program
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 6
Repeat 3 times and advance to Circuit 3
Repeat 3 times and stretch
CIRCUIT 2 CIRCUIT 3
:30 :30
:30 :30
:30 :30
:30 :30
:30 :30
CrossBar ™
Ultimate
Stork with Front Raise(left leg)
Javelin Side Plank with Rotation
(left side)
MountainClimbers
Stork with Front Raise
(right leg)
Javelin Side Plank with Rotation
(right side)
Side Lunge toBalance(left leg)
Boat Pose with One Arm Fly Pass
Side Hops with Bar Planted
Side Lunge toBalance(right leg)
Push-Ups with Alternating Hip
Extensions
:60 Chair Squat with Bar Twist
:60 Leg Scissors with Chest Press
:60 Squat and Press Hybrid Lift
DAYS 1 and 4WEEKS 7 – 8
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America’s Toughest Trainer
Advance to Circuit 1 Repeat 3 times and advance to Circuit 2
Jack Press
Mid Row
MountainClimbers
Jack Press
MountainClimbers
CIRCUIT 1WARM-UP
:60
:30 :30
:30
:30
:30 :30
:30 :30
:30 :30
:60
www.jillianmichaels.com
8 Week Weight Loss Program
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 6
Repeat 3 times and advance to Circuit 3
Repeat 3 times and stretch
CIRCUIT 2 CIRCUIT 3
:30 :30
:30
:30 :30
:30
:30
CrossBar ™
Ultimate
:60
Sit-Ups with Bar Vertical and
Between Legs
Rows on Leg
:60 Reverse Crunch
with BarUnder Knees
Rows on Leg
:60 Kayak Rows
Side Lunge toBalance(left leg)
Backward Lunge with Hip Extension
(left leg)
Squat toUpright Row
Side Lunge toBalance(right leg)
Backward Lunge with Hip Extension
(right leg)
WeightedSuperman
Good Mornings
Jumping Lunges with Bar Planted
Stiff Leg Deadliftwith Bicep Curl
Wide Row
Side Hops with Bar Planted
Side Hops with Bar Planted
DAYS 2 and 5WEEKS 7 – 8
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America’s Toughest Trainer
www.jillianmichaels.com
8 Week Weight Loss Program
NOTES NOTES
CrossBar ™
UltimatePoweredby