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Self: The great 1-month slim-down

Created by urmi

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Summary

1 Workout / 8 Exercises

0% Cardio / 100% Strength Training

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

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:
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View Workout Details

Missing 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...

Missing 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...

Missing 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...

Missing 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...

Missing 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...

Missing 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...

Missing 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...

Missing 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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