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www.jillianmichaels.comPlease note that not all exercises are referenced on the product exercise chart or instructional DVD.
8 WeekWeight Loss Program
KettlebellUltimate
“Shed fat and tone your entire body with my highly effective kettlebell set. Plus, with the addition of the comfort padding, these kettlebells won’t bang you up
while your workout.”
CIRCUIT 1
Repeat 3 timesand advance to Circuit 2
KettlebellUltimate
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 6
8 Week Weight Loss Program
WEEKS 1 – 2
DAYS 1 and 4
Swing Bridge PulloverSingle Arm Swing with Pass
Single Arm High Pull
Around The World RowStiff Squat
with Alternating Upright Row
Single Leg Stiff Leg Dead Lift
Swing
Swing
Bridge PulloverSingle Arm Swing with Pass
Single Arm High Pull
Around The World
Around The World
RowStiff Squat
with Alternating Upright Row
Single Leg Stiff Leg Dead Lift
Couch Potato
CIRCUIT 1
Repeat 3 timesand advance to Circuit 2
KettlebellUltimate
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 6
8 Week Weight Loss Program
WEEKS 1 – 2
DAYS 2 and 5
Around the World
Snatch Swing[Left Arm]
Two Way Lunge Deadlift
Snatch Swing[Right Arm]Rack Figure 8
Around the WorldTwo Way Lunge Deadlift
Rack Figure 8
Jump Jacks
Swing
Jump Jacks
Jump Jacks
Swing
Swing
Couch Potato
CIRCUIT 1
Repeat 3 timesand advance to Circuit 2
KettlebellUltimate
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 6
8 Week Weight Loss Program
WEEKS 3 – 4
DAYS 1 and 4
Single Arm High Pull Hang SwingSingle Leg
Stiff Leg Dead Lift[Right Leg]
Single Arm High Pull
Row
Hang Swing
Jog in Place
Single Leg Stiff Leg Dead Lift
[Left Leg]
Rack Squat Press[Left Leg]
Stiff Leg Dead Lift Bridge Pullover Row
Row
Stiff Leg Dead Lift
Jog in Place
Bridge Pullover
Rack Squat Press[Right Leg]
Row
Swing
Jog in Place
Swing
Swing
Jog in Place
Jog in Place
Beginner
CIRCUIT 1
Repeat 3 timesand advance to Circuit 2
KettlebellUltimate
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 6
8 Week Weight Loss Program
WEEKS 3 – 4
DAYS 2 and 5Beginner
Figure 8 Snatch Swing Sit Up to Stand
Figure 8
Two Way Lunge
Snatch Swing
Single Arm Swings with Pass
Sit Up to Stand
Around the World
Single Arm Swing[Right Arm] Deadlift Rack
Two Way Lunge
Single Arm Swing[Left Arm]
Single Arm Swings with Pass
Deadlift
Around the World
Rack
Rack[Right Arm]
Around the World
Swing
Around the World
Rack[Left Arm]
Swing
CIRCUIT 1
Repeat 3 timesand advance to Circuit 2
KettlebellUltimate
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 6
8 Week Weight Loss Program
WEEKS 5 – 6
DAYS 1 and 4
Row
Bridge Pullover
Bridge Pullover
Row
Intermediate
Swing
Jog in Place
Jump Jacks
Swing
Jog in Place
Jump Jacks
Single Arm High Pull[Right Arm] Hang Swing
Single Arm High Pull[Left Arm] Hang Swing
Stiff Squat with Alternating
Upright Row
Rack Squat Press[Right Leg]
Stiff Squat with Alternating
Upright Row
Rack Squat Press[Left Leg]
Stiff Leg Dead LiftSingle Leg
Stiff Leg Dead Lift[Right Leg]
Stiff Leg Dead LiftSingle Leg
Stiff Leg Dead Lift[Left Leg]
CIRCUIT 1
Repeat 3 timesand advance to Circuit 2
KettlebellUltimate
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 6
8 Week Weight Loss Program
WEEKS 5 – 6
DAYS 2 and 5Intermediate
Jump Jacks
Mountian Climbers
Jog in Place
Jump Jacks
Mountian Climbers
Jog in Place
Figure 8 Sit Up to Stand Rack
Figure 8 Sit Up to Stand Rack
Swing Around the World Two way Lunge
Swing Around the World Two way Lunge
Rack Squat Press[Right Leg]
Single Arm Swings with Pass Deadlift
Rack Squat Press[Left Leg]
Single Arm Swings with Pass Deadlift
CIRCUIT 1
Repeat 3 timesand advance to Circuit 2
KettlebellUltimate
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 6
8 Week Weight Loss Program
WEEKS 7 – 8
DAYS 1 and 4
Single Arm High Pull[Right Arm]
Stiff Squat with Alternating Upright
RowBridge Pullover
Single Arm High Pull[Left Arm]
Stiff Squat with Alternating Upright
RowBridge Pullover
Stiff Leg DeadliftSingle Leg
Stiff Leg Dead Lift[Left Leg]
Row
Snatch Swing[Left Arm]Hang SwingJog in Place
Stiff Leg DeadliftSingle Leg
Stiff Leg Dead Lift[Right Leg]
Row
Snatch Swing[Right Arm]Hang SwingJog in Place
Butt Kicks
Swing
Jump Jacks
Advanced
Jump Jacks
Butt Kicks
Swing
CIRCUIT 1
Repeat 3 timesand advance to Circuit 2
KettlebellUltimate
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 6
8 Week Weight Loss Program
WEEKS 7 – 8
DAYS 2 and 5Advanced
Snatch Swing[Right Arm]
Single Arm Swings with PassFigure 8
Snatch Swing[Left Arm]
Single Arm Swings with PassFigure 8
Sit Up to StandTwo way LungeAround the World
Mountain ClimbersDeadliftRack Squat Press[Left Leg]
Sit Up to StandTwo way LungeAround the World
Mountain ClimbersDeadliftRack Squat Press[Right Leg]
Single Arm Swing
Swing
Rack[Left Arm]
Rack[Right Arm]
Single Arm Swing
Swing
NOTES NOTES
KettlebellUltimate8 Week Weight Loss Program
