Jillian Michaels Workout: Total-Body Circuit Training
This 30-minute routine from Jillian Michaels features strength moves, super critical core work and heart-rate-revealing pleometrics. Aim to do this five times a week. Here's how: Warm up by jogging for 3 minutes or jumping rope. Then, do circuits 1 and 2 twice. 3-minute low-intensity movements such as hand circles, toes, and lung movements. All you need is a pair of 5-5-pound weights. (A mat is optional, but you want to protect your joints from a hard surface.)
How it works: Perform each of the following exercises for 30 seconds, then repeat the entire circuit once for two rounds.
Related: Why Jillian Michaels Wants You to Stop Kissing in CrossFit
Circuit 1: split-leg push-up
A. Get in the plank position, then push the hips straight up (so that your body forms an inverted "V" shape like the downward dog).
B. Raise your left leg behind you on a diagonal. While turning the elbow, bring the left leg down and across the right leg and rotate the torso to the right.
C. Reverse the motion to bring the situation back. Switch side to next set.
To modify: Do a push-up with your feet raised at hip height behind you.
Circuit 1: knee flexion
A. Stand near the right ear holding dumbbells with both hands and raise the right knee to the height of the hip.
B. Extend the arms to the left on a diagonal as you rotate the torso to the left and bend the left knee, resting the right foot on the ground.
C. Reverse the motion to bring the situation back. Switch sides on the next set.
Circuit 1: static-squat row
A. Keep legs slightly wider than shoulders and hold a dumbbell in each hand, palms towards thighs. Squat until the thighs are parallel to the ground.
B bend the elbow straight, pulling the weight towards its sides, then extending the arms to the starting position.
Related: Squat therapy is a genius trick for learning proper squat form
Circuit 1: Windmill Skater
A. Stand with feet and arms crossed, palms facing the thighs.
B. Press the left foot with the right foot as you lean forward with the right foot and reach the left foot with the left hand while moving the right hand up.
C. Repeat in opposite direction. Continue, quickly retreat.
RELATED: All Reasons Jillian Michaels Has Been Disgusted Over Keto Diet
Circuit 1: Ninja Jump
A. Kneel with the top of the feet on the ground and sit back on your heel. Extend your hands directly behind you, fingers wide and palms facing each other, and lean slightly forward.
B. Jump. Land in a squat, lean forward from the hips in front of you.
C. Step down to start and repeat the position.
To modify: Squat and jump, raise arms upward.
(Related: Want to learn how to jump box? These exercises can help you get there.)
Circuit 1: Double Crunch
Circuit 1: Double Crunch
A. Face up with hands, keeping your face and feet directly above the hips.
B. Crunch your glutes as soon as you pick them up. Lower in initial state.
Related: No-Crunch Abs Workout for a TATA-Style Burn
Circuit 1: boat-twist twist
A. Sit on your knees, feet on the ground and hold dumbbells in front of your hips with both hands. Extend your legs at an angle of 45 degrees in front of you and bend back until you feel your stomach.
B. Rotate the shoulders to the right, bringing the weight out of the right thigh. Repeat in opposite direction. Continue, rotate from side to side.
To modify: Keep knees bent.
Related: Yoga postures that will make you feel like you are swimming
Circuit 2: Goblet Squat
A. Stand with the feet slightly wider than the shoulders and hold the dumbbell in front of the face, fingers are bent. Squat until the thighs are parallel to the ground.
B. Lower buttock towards the ground, then rise to initial position.
Circuit 2: Crescent Kickback
A. Stand with feet a different length, left foot in front of right and hold a dumbbell in each hand. Bend the left knee at 90 degrees, align it above the ankle, and bend the elbow directly behind you, with palms facing each other while pulling the weight towards your sides.
B. Spread the arms, turning the palms towards the sky.
C. Return to the starting position. Switch legs to the next set.
Circuit 2: Warrior-3 Fly
A. Stand holding dumbbells in each hand. Shift the weight to the left leg as you raise the right leg to the height of the hip behind you, hands under the shoulders and palms facing each other.
B. Raise the arms to the sides, then lower to the starting position. Switch legs to the next set.
Related: How to Stop Tipping in Warrior III
Circuit 2: Long Jump Around
A. Keep the feet shoulder-width apart and arms, palms in front of the thighs. Bend the knees as you reach the arms behind you. Jump back and forth as far as you can go.
B. Turn around and jog back to the starting position.
Circuit 2: Running Man
A. Stand with feet shivering, right to left, knees slightly bent. Bend the elbow and raise the right arm to shoulder height as you extend the left arm behind you (as if you were running).
B. Jump when you switch arms and legs. Return to the starting position.
Related: 12 Benefits of Making You Healthier (and Happy)
Circuit 2: Shoulder Stand Reach
A. Stretch the feet in front of you and place the palms on the feet, palms on the ground. Raise your legs straight up while raising your back.
B. Place your back and feet on the ground, sit and move your hands towards the feet.
C. Reverse the motion to bring the situation back.
Related: Upper-back and shoulder openers that will truly feel amazing for every body
Circuit 2: Tornado Crunch
A. Lace with face spread to arms at shoulder level, palms on ground and feet above hips.
B. Lower legs in a circular motion to the right, center and left.
C. Repeat in opposite direction. Alternate the direction with each delegate.
This 30-minute routine from Jillian Michaels features strength moves, super critical core work and heart-rate-revealing pleometrics. Aim to do this five times a week. Here's how: Warm up by jogging for 3 minutes or jumping rope. Then, do circuits 1 and 2 twice. 3-minute low-intensity movements such as hand circles, toes, and lung movements. All you need is a pair of 5-5-pound weights. (A mat is optional, but you want to protect your joints from a hard surface.)
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| jillian michaels |
Related: Why Jillian Michaels Wants You to Stop Kissing in CrossFit
Circuit 1: split-leg push-up
A. Get in the plank position, then push the hips straight up (so that your body forms an inverted "V" shape like the downward dog).
B. Raise your left leg behind you on a diagonal. While turning the elbow, bring the left leg down and across the right leg and rotate the torso to the right.
C. Reverse the motion to bring the situation back. Switch side to next set.
To modify: Do a push-up with your feet raised at hip height behind you.
Circuit 1: knee flexion
A. Stand near the right ear holding dumbbells with both hands and raise the right knee to the height of the hip.
B. Extend the arms to the left on a diagonal as you rotate the torso to the left and bend the left knee, resting the right foot on the ground.
C. Reverse the motion to bring the situation back. Switch sides on the next set.
Circuit 1: static-squat row
A. Keep legs slightly wider than shoulders and hold a dumbbell in each hand, palms towards thighs. Squat until the thighs are parallel to the ground.
B bend the elbow straight, pulling the weight towards its sides, then extending the arms to the starting position.
Related: Squat therapy is a genius trick for learning proper squat form
Circuit 1: Windmill Skater
A. Stand with feet and arms crossed, palms facing the thighs.
B. Press the left foot with the right foot as you lean forward with the right foot and reach the left foot with the left hand while moving the right hand up.
C. Repeat in opposite direction. Continue, quickly retreat.
RELATED: All Reasons Jillian Michaels Has Been Disgusted Over Keto Diet
Circuit 1: Ninja Jump
A. Kneel with the top of the feet on the ground and sit back on your heel. Extend your hands directly behind you, fingers wide and palms facing each other, and lean slightly forward.
B. Jump. Land in a squat, lean forward from the hips in front of you.
C. Step down to start and repeat the position.
To modify: Squat and jump, raise arms upward.
(Related: Want to learn how to jump box? These exercises can help you get there.)
Circuit 1: Double Crunch
Circuit 1: Double Crunch
A. Face up with hands, keeping your face and feet directly above the hips.
B. Crunch your glutes as soon as you pick them up. Lower in initial state.
Related: No-Crunch Abs Workout for a TATA-Style Burn
Circuit 1: boat-twist twist
A. Sit on your knees, feet on the ground and hold dumbbells in front of your hips with both hands. Extend your legs at an angle of 45 degrees in front of you and bend back until you feel your stomach.
B. Rotate the shoulders to the right, bringing the weight out of the right thigh. Repeat in opposite direction. Continue, rotate from side to side.
To modify: Keep knees bent.
Related: Yoga postures that will make you feel like you are swimming
Circuit 2: Goblet Squat
A. Stand with the feet slightly wider than the shoulders and hold the dumbbell in front of the face, fingers are bent. Squat until the thighs are parallel to the ground.
B. Lower buttock towards the ground, then rise to initial position.
Circuit 2: Crescent Kickback
A. Stand with feet a different length, left foot in front of right and hold a dumbbell in each hand. Bend the left knee at 90 degrees, align it above the ankle, and bend the elbow directly behind you, with palms facing each other while pulling the weight towards your sides.
B. Spread the arms, turning the palms towards the sky.
C. Return to the starting position. Switch legs to the next set.
Circuit 2: Warrior-3 Fly
A. Stand holding dumbbells in each hand. Shift the weight to the left leg as you raise the right leg to the height of the hip behind you, hands under the shoulders and palms facing each other.
B. Raise the arms to the sides, then lower to the starting position. Switch legs to the next set.
Related: How to Stop Tipping in Warrior III
Circuit 2: Long Jump Around
A. Keep the feet shoulder-width apart and arms, palms in front of the thighs. Bend the knees as you reach the arms behind you. Jump back and forth as far as you can go.
B. Turn around and jog back to the starting position.
Circuit 2: Running Man
A. Stand with feet shivering, right to left, knees slightly bent. Bend the elbow and raise the right arm to shoulder height as you extend the left arm behind you (as if you were running).
B. Jump when you switch arms and legs. Return to the starting position.
Related: 12 Benefits of Making You Healthier (and Happy)
Circuit 2: Shoulder Stand Reach
A. Stretch the feet in front of you and place the palms on the feet, palms on the ground. Raise your legs straight up while raising your back.
B. Place your back and feet on the ground, sit and move your hands towards the feet.
C. Reverse the motion to bring the situation back.
Related: Upper-back and shoulder openers that will truly feel amazing for every body
Circuit 2: Tornado Crunch
A. Lace with face spread to arms at shoulder level, palms on ground and feet above hips.
B. Lower legs in a circular motion to the right, center and left.
C. Repeat in opposite direction. Alternate the direction with each delegate.
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