Shift weight to right hand and reach left hand to sky as you roll into a side plank, left foot staggered behind right (as shown). WORKS SHOULDERS, BACK, ABS, THIGHS, HAMSTRINGS If you're a beginner, lean your back flush against a wall. Keeping back straight, slowly bend at waist and lower legs as far as you can Jillian taps the ground. Jackknife: If not on carpet, put folded towel on ground do a headstand, placing palms flat on either side of head and extending legs straight up. WORKS SHOULDERS, TRICEPS, CHEST, ABSĬardio Burst: Complete the circuit with one minute of jumping jacks. Inhale, using core to lift body back to start. (Too tough? Keep knees on ground.) Shift weight to right side and drop body to floor, keeping right elbow close to body, left arm straight and extended (as shown). Shifting Push-Up: Start in push-up position, hands wider than shoulder-width apart. WORKS SHOULDERS, ARMS, CHEST, BACK, ABS, THIGHS Take small, quick steps, for five seconds (as shown) crawl backward for five seconds. With back straight, abs tight, hands directly beneath shoulders, crawl forward on hands and balls of feet (knees lifted a few inches off ground). WORKS HIPS, BUTT, THIGHS, CALVESīear Craw: Start on all fours. Twist right knee toward left knee and lower to ground, keeping shoulders back and hips square (as shown). Circuit 2ĭragon Stance: Stand with feet staggered wider than hip-width apart, left foot in front of right. Cardio Burst: In push-up position, alternate bringing one knee at a time toward chest, for one minute. Pair this workout with the Jump Start Diet for real results. Try to keep legs and arms straight as you pull towel back toward feet for one rep. Push towel forward as you extend into plank position. Stand with feet hip-width apart, legs as straight as possible, and bend forward, placing palms on towel (as shown). WORKS ARMS, ABS, BUTT, THIGHS Ab Slide: Place folded towel on ground, a foot in front of you. (You can ask a friend to spot you!) Pause lower to start. Press hips up, straightening arms and arching back (as shown). Place hands above and on either side of head, palms flat, fingers pointing toward shoulders. Wheel Push-Up: Lie faceup on mat, knees bent, feet flat, heels a few inches from butt.
"Trap" right knee with left hand and right foot with right hand (as shown) hold for one second. Rise, balancing on left leg as you draw right knee toward chest, shin parallel to ground. Squat deeply, reaching arms forward at shoulder height for balance. Knee Trap: Stand with feet hip-width apart. Still got gas in the tank? Good for you! Run through the routine one or two more times.
Try it: Do the indicated reps of each move, in order, until you've completed the three circuits one time. The exercises are challenging? this is Jillian, after all! Also, don't get discouraged if you can't do them perfectly right away. The moves are grouped into three circuits each has three toning exercises and a one-minute cardio burst. You'll burn fat and build lean muscle in the shortest time possible," she says. When the cameras aren't rolling, Michaels kicks her own butt with the unique blend of martial arts-based moves shown exclusively here. Now SELF contributing editor Jillian Michaels is here to help you achieve better-body greatness, and this time it's personal.
You've seen her transform contestants into lean machines. You could lose up to 8 pounds this month.
JILLIAN MICHAELS WORKOUTS THINNER THIGHTS FREE
Your new personal trainer (say hi to Jillian Michaels!) is standing by.įor faster results, sign up for the free Jump Start Diet plan designed to go with this workout. Get the toned, honed body you want, fast.
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