Weight Loss Program · Weight Loss Program ... The future of your fitness success is at your...

Poweredby

America’s Toughest Trainer

8 WeekWeight Loss Program

CrossBar™

Ultimate

www.jillianmichaels.com

© 2

010

ICO

N H

ealth

& F

itnes

s, In

c. A

ll rig

hts

rese

rved

.

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!

Poweredby


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


MountainClimbers

CIRCUIT 1WARM-UP

:60

:30 :30

:30

:30

:30

:30 :30

:30

:60


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)

Poweredby


WEEKS 1 – 2


Jack Press

MountainClimbers

Jack Press

MountainClimbers

CIRCUIT 1WARM-UP

:60

:30 :30

:30

:30

:30

:30 :30

:30

:60




DAYS 3 and 6



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


Under Knees


Curtsey Press

Right Leg Lunge with Left Arm Lateral Raise

Curtsey Press

Squat and Press Hybrid Lift

Crescent Pose with Tricep Press

(left leg)


Crescent Pose with Tricep Press

(right leg)

Side Hops with Bar Planted


DAYS 2 and 5

Poweredby


DAYS 1 and 4


Jack Press


MountainClimbers

Jack Press


MountainClimbers

CIRCUIT 1WARM-UP

:60

:30 :30

:30

:30

:30 :30

:30 :30

:30

:60




DAYS 3 and 6



CIRCUIT 2 CIRCUIT 3

:30

:30

:30

CrossBar ™

Ultimate

:60

:60 Sit-Ups with Bar

Vertical andBetween Legs

Jack Press


Under Knees

:45

:45 Squat and Press

Hybrid Lift

Side Lunge toBalance(left leg)


Side Lunge toBalance(right leg)

Wide GripPush-Ups


MountainClimbers

Wide GripPush-Ups


WEEKS 3 – 4

Poweredby



Jack Press

MountainClimbers

Jack Press

MountainClimbers

CIRCUIT 1WARM-UP

:60

:30 :30

:30

:30

:30

:30 :30

:30

:60




DAYS 3 and 6



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



DAYS 2 and 5

Poweredby


DAYS 1 and 4


Jack Press


MountainClimbers

Jack Press


MountainClimbers

CIRCUIT 1WARM-UP

:60

:30

:30

:30 :30

:30

:60




DAYS 3 and 6



CIRCUIT 2 CIRCUIT 3

:30 :30

:30

:30

CrossBar ™

Ultimate

:60 Left Leg Lunge with Right Arm Lateral Raise



Jack Press

:60 Right Leg Lunge with Left Arm Lateral Raise


:45Curtsey Press


Push-Ups with Alternating Hip

Extensions:45

:45

:45Chair Squat with

Bar Twist

MountainClimbers



WEEKS 5 – 6

Poweredby



Jack Press

MountainClimbers

Jack Press

MountainClimbers

CIRCUIT 1WARM-UP

:60

:30

:30

:30

:30 :30

:30

:60




DAYS 3 and 6



CIRCUIT 2 CIRCUIT 3

:30

:30

CrossBar ™

Ultimate




Under Knees:60

:60 Kayak Rows


(left leg)

:60 Side Hops with

Bar Planted

:45 Squat toUpright Row


(right leg)

:45 WeightedSuperman

Rows on Leg

:45 Stiff Leg Dead

Lift withBicep Curl

Rows on Leg



DAYS 2 and 5WEEKS 5 – 6

Poweredby



Jack Press


MountainClimbers

Jack Press


MountainClimbers

CIRCUIT 1WARM-UP

:60

:30

:30

:30

:30

:60




DAYS 3 and 6



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)


Boat Pose with One Arm Fly Pass



Push-Ups with Alternating Hip

Extensions

:60 Chair Squat with Bar Twist

:60 Leg Scissors with Chest Press

:60 Squat and Press Hybrid Lift


Poweredby



Jack Press

Mid Row

MountainClimbers

Jack Press

MountainClimbers

CIRCUIT 1WARM-UP

:60

:30 :30

:30

:30

:30 :30

:30 :30

:30 :30

:60




DAYS 3 and 6



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



(left leg)

Squat toUpright Row



(right leg)

WeightedSuperman

Good Mornings

Jumping Lunges with Bar Planted

Stiff Leg Deadliftwith Bicep Curl

Wide Row




Poweredby




NOTES NOTES

CrossBar ™

UltimatePoweredby

Weight Loss Program · Weight Loss Program ... The future of your fitness success is at your...

Documents

Transcript of Weight Loss Program · Weight Loss Program ... The future of your fitness success is at your...