This is Level 3 on JM's workout
Warm Up/Prep
5 minutes
Circuit 1
1 ) Scorpion Push-Up
2 sets of 15
This push-up tests your balance and keeps your legs active as you work your arms and abs.
2 ) Dropsys
2 sets of 15
With dropsys, be sure not to let your foot drop all the way to the ground or it defeats this purpose of the exercise.
3 ) Jumping Squat
2 sets of 1
1 minutes
The jumping squat is a great way to get your heart rate up, so you burn a lot of calories. The high resistance of jumping from the squat position gives you maximum definition in your quads and glutes.
4 ) Standing Mountain Climber
2 sets of 1
1 minutes
This standing version of the traditional Mountain Climber steps it up to a whole new level!
5 ) Pike Crunch
2 sets of 20
Try to keep yourself balanced while using your core during this move -- it's tough!
Circuit 2
1 ) Reverse Squat With Chest Press
2 sets of 15
You're going to show me how low you can go with this tough and extremely effective move.
2 ) Surrenders
2 sets of 15
Create strong shoulders, quads, glutes and calves with this move.
3 ) Knee Tuck Jump
2 sets of 1
1 minutes
Get ready because you're gonna need all of your energy for this explosive core move!
4 ) Swing Kicks
2 sets of 1
1 minutes
Get a cardio workout along with conditioning your lower body.
5 ) Standing Oblique Crunches With Leg Raise
2 sets of 20
This old-school crunch is about as effective as it gets
Circuit 3
1 ) Static Lunge With Lateral Shoulder Raise
2 sets of 15
This move will not only get you the best shoulders of your life, it'll help shape up your backside too!
2 ) Towel Flys
2 sets of 15
It looks a little like you're cleaning the floor when you do this move, but you're really developing a killer chest and core.
3 ) Squat Jack
2 sets of 1
1 minutes
This variation of the traditional jumping jack is great for getting your heart rate up while really working the lower body.
4 ) Jumping Liberty
2 sets of 1
1 minutes
Get ready to work those arms with this quick-burst move!
5 ) Side Plank With Inner Thigh Raise
2 sets of 20
This three-in-one move will strengthen and tighten your inner and outer abs as well as your inner thighs! But beware, it's a tough one!
Circuit 4
1 ) Side Lunge With Anterior Shoulder Raise
2 sets of 15
Target your glutes, quads and shoulders together with this modified lunge.
2 ) Sumo Squat With Tricep Extension
2 sets of 15
Kiss that underarm waddle and inner-thigh jiggle goodbye with this effective combo move.
3 ) Jumping Lunges
2 sets of 1
1 minutes
This is a killer exercise used by athletes to develop explosive power and core strength.
4 ) Plié Hops
2 sets of 1
1 minutes
This plyometric squat variation is a great strength builder for your lower body!
5 ) Extended Plank
2 sets of 1
1 minutes
This variation places much greater emphasis and intensity on the rectus abdominus because you are not able to utilize your arms as pillars to support your body weight.
Circuit 5
1 ) Triceps Kickbacks
2 sets of 15
Isolate your triceps and say goodbye to flabby arms.
2 ) Back Lunge With Front Kick
2 sets of 15
This lunge will really get your heart pumping!
3 ) Rock Star Jump
2 sets of 1
1 minutes
These jumps work your glutes and abs and will give you a rock star body in no time.
4 ) Jumping Rope
2 sets of 1
1 minutes
This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves.
5 ) Plank Twists
2 sets of 20
Plank twists work not only the rectus abdominus but the internal obliques as well.