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Self: The great 1-month slim-downCreated by urmi
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Summary
1 Workout / 8 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
Photos and demonstration video at http://www.self.com/fitness/workouts/2009/01/the-great-one-month-slim-down-slideshow The Biggest Loser's Jillian Michaels knows firsthand what it takes to get the body you want. To uncover her own covetable curves, she had to lose 60 (yes, 60!) pounds. Find out how she transformed—she will help you look amazing, too!
Combine these firmers with the Jump Start Diet to tighten and tone head to toe and drop 8 pounds!
Workouts
The great 1-month slim-down
Description
Photos and video at http://www.self.com/fitness/workouts/2009/01/the-great-one-month-slim-down-slideshow The workout Each move in Michaels's get-lean routine, designed exclusively for SELF, targets multiple muscles. "The more areas you train at once, the more calories you burn," she says. You'll need A set of 5- to 12-pound weights and a stability ball Try it Do three sets of 12 to 15 reps of each exercise every other day. To shed inches, add cardio; see "Sizzle Calories."
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Hot stepper 3 sets: 15 reps, 15 reps, 15 reps Stand facing a bench; place left foot on surface, knee bent. Keep left foot planted and extend arms as you step right foot up and over bench (as shown), landing on opposite side. Push off right foot t... |
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Reverse squat 3 sets: 15 reps, 15 reps, 15 reps Start in a deep squat with thighs lower than parallel to ground, a weight in each hand at chest, elbows bent. Rise so thighs are parallel to ground as you straighten arms at chest level (as shown). Re... |
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Plank-up 3 sets: 15 reps, 15 reps, 15 reps Start in plank position on forearms, legs extended behind you, resting on toes; raise right leg a few inches off ground, toes out (as shown). Keeping leg lifted, straighten right arm, then left, comin... |
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Prime climb 3 sets: 15 reps, 15 reps, 15 reps Stand on right leg with left knee bent, thigh parallel to ground, a weight in each hand. Raise right arm overhead, palm in; bend left elbow, holding weight near shoulder (as shown). Jump up, landing o... |
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On your mark 3 sets: 15 reps, 15 reps, 15 reps Stand with feet staggered wider than hip-width apart, left foot in front of right. Bend knees and crouch until left thigh is parallel to ground, right heel lifted. Rest chest on left thigh and place f... |
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Take a bow 3 sets: 15 reps, 15 reps, 15 reps Stand with feet hip-width apart, a weight in each hand. Raise arms out to sides at shoulder level, elbows bent 90 degrees (like a goalpost), palms forward. Bend at hips until flat back is nearly paral... |
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Power pike 3 sets: 15 reps, 15 reps, 15 reps Start in push-up position, feet resting on ball. Do a push-up. Then dig toes into ball, allowing it to roll forward as you raise butt toward sky (as shown). Lower butt and roll ball back to push-up po... |
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Flye crunch 3 sets: 15 reps, 15 reps, 15 reps Lie faceup on a bench with legs together and extended at a 45-degree angle; hold a weight in each hand, arms out to sides, palms up (as shown). Contract abs as you lift shoulder blades off bench, brin... |
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