Ultimate Medicine Ballimages.agoramedia.com/jillianmichaels/cms/UltimateFitness/Medicine... · Ultimate WARM-UP CIRCUIT 2 CIRCUIT 3 ... Russian Twist High to Low Wood Chop ... Beginner:15

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8 WeekWeight Loss Program

Medicine Ball Cross Training System

Ultimate

www.jillianmichaels.com

“Never do the same workout twice! My Cross-Training Kit will engage different muscle in different ways so you never get bored, your body never plateaus, and you get

shredded fast!”

CIRCUIT 1

Repeat 3 timesand advance to Circuit 2

Medicine Ball Training System 8 Week Weight Loss ProgramUltimate

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 6WEEKS 1 – 2

DAYS 1 and 4

Around the World(Halo - To The Right)


Single Arm Swing(Right Arm)

Plank with Hip Extension

Low to High Wood Chop(To The Right)

Barbarian SquatIsometric Squat with Fly Pass Russian Twist

High to Low Wood Chop(To The Left)

Around the World(Halo - To The Left)

Single Arm Swing(Left Arm)


Around the World(Halo - To The Left) Barbarian SquatIsometric Squat

with Fly Pass Russian Twist

Low to High Wood Chop(To The Left)

High to Low Wood Chop(To The Right)

Couch Potato

CIRCUIT 1








DAYS 2 and 5


Backward Lunge(Right Arm)Bridge Stiff Leg Dead Lift

to Upright Row

High to Low Wood Chop(To The Right)

Mace SquatAlternating Lunge with Twist


Golf Swing(To The Left)

Backward Lunge(Left Arm)Bridge Stiff Leg Dead Lift

to Upright Row

Low to High Wood Chop(To The Left)

Mace SquatAlternating Lunge with Twist

Around the World(Halo - To The Left)

High to Low Wood Chop(To The Left)

Golf Swing(To The Left)

Couch Potato

CIRCUIT 1








DAYS 1 and 4

Single Arm Swing(Right Arm) Squat Thrusters Push-Up Close Grip Push-Up

with Hands on Ball

Single Arm Snatch[Right Arm/Left Arm) Russian Twist One Hand Push-Up

with Pass



with Pass

Squat Thrusters Push-Up Close Grip Push-Up with Hands on Ball

High to Low Wood Chop

(To The Right/To The Left)Squat Thrusters Push-Up Close Grip Push-Up

with Hands on Ball


with Pass

Golf Swing(To The Right/To The Left)

Single Arm Swing(Left Arm)

Low to High Wood Chop[To The Left]

Beginner

:15 each

:15 each

:15 each

:15 each

:15 each

CIRCUIT 1








DAYS 2 and 5

Swing Dead Lift Figure 8[To The Right]

Lateral Swing with Curtsey

Dead Lift Figure 8[To The Left]


Alternating Lunge with Twist Bridge Plank

with Hip Extension

Alternating Lunge with Twist Bridge Plank

with Hip Extension

Stiff Leg Dead Lift to Upright Row Plank Mace Squat

Stiff Leg Dead Lift to Upright Row

High to Low Wood Chop[To The Right]

Beginner

Around the World[Halo]

(To The Right/To The Left)

Windmill(To The Right/To The Left)

Golf Swing(To The Right/To The Left)

Low to High Wood Chop

(To The Right/To The Left)

:15 each

:15 each

:15 each

:15 each

CIRCUIT 1








DAYS 1 and 4

Mountain Climbers Squat Thrusters Swing Mace Squat

Squat Thrusters Swing Mace Squat

Single Arm Pass Alternating Lunge with Twist Dead Lift Russian Twist

Alternating Lunge with Twist Dead Lift Russian Twist

Mountain Climbers Backward Lunge[Right Arm]

Backward Lunge[Left Arm]

Medicine Ball Sit-Up

Medicine Ball Sit-Up

Single Arm Pass

Mountain Climbers

Single Arm Pass

Intermediate

Figure 8(To The Right/To The Left)

:30 each

CIRCUIT 1








DAYS 2 and 5

Swing Alternating Lunge with Twist Dead Lift Isometric Squat

with Fly Pass

Alternating Lunge with Twist Dead Lift Isometric Squat

with Fly Pass

Single Arm Swing(Right Arm) Russian Twist Lateral Swing

with CurtseyStiff Leg Dead Lift to Upright Row

Russian Twist Lateral Swing with Curtsey


Single Arm Pass Plank with Hip Extension


High to Low Wood Chop[To The Right]

High to Low Wood Chop[To The Left]

Ab Roll

Ab Roll

Single Arm Snatch(Left Arm)

Intermediate

CIRCUIT 1








DAYS 1 and 4

Mountain Climbers Squat Thrusters Isometric Squat with Fly Pass Push-Up

Dead Lift Isometric Squat with Fly Pass Push-Up

Single Arm Pass Alternating Lunge with Twist

Single Arm Around the World

(Halo - Right Arm)Ab Roll

Alternating Lunge with Twist

Single Arm Around the World

(Halo - Left Arm)Ab Roll

Low to High Wood Chop[To The Right]

Squat Thrusters

Dead Lift

Barbarian Squat

Barbarian Squat

Single Arm Snatch(Right Arm)

Single Arm Snatch(Left Arm)

Mountain Climbers

Single Arm Pass

Low to High Wood Chop[To The Left]

Advanced

CIRCUIT 1








DAYS 2 and 5

Mace Squat Backward Lunge[Right Arm]

Plank with Hip Extension Russian Twist

Backward Lunge[Left Arm]

Plank with Hip Extension Russian Twist

Mountain Climbers Bridge Alternating Lunge with Twist Medicine Ball Sit-Up

Bridge Alternating Lunge with Twist Medicine Ball Sit-Up

Golf Swing Stiff Leg Dead Lift to Upright Row




Ab Roll

Ab Roll

Swing

Low to High Wood Chop[To The Right]

High to Low Wood Chop[To The Left]

Advanced


NOTES NOTES

Documents

Ultimate Medicine Ballimages.agoramedia.com/jillianmichaels/cms/UltimateFitness/Medicine... · Ultimate WARM-UP CIRCUIT 2 CIRCUIT 3 ... Russian Twist High to Low Wood Chop ... Beginner:15