Workout: Monday January 11, 2010 These are Jillian Michaels circuit workout from her website.
Warm Up/Prep
5 minutes
Circuit 1
1 ) Jumping Squat
3 sets of 15
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.
2 ) Plyo Push-Up
3 sets of 15
The plyometric push-up builds muscle by adding resistance to the regular push-up.
Circuit 2
1 ) Military Shoulder Press
3 sets of 15
The Military Shoulder Press defines and tones the upper body.
2 ) Sumo Squat
3 sets of 15
This squat modification places a greater emphasis on the inner and outer thighs.
3 ) Mountain Climbers
3 sets of 1
1 minutes
It's an uphill battle! This killer move works your cardiopulmonary system, chest, shoulders, lower abs, and transverse abs.
Circuit 3
1 ) Bench Dip
3 sets of 15
Use a chair or a bench, and your own body weight, to work your triceps.
2 ) One-Leg Pelvic Thrust
3 sets of 15
This variation of the pelvic thrust really works your glutes. If it's too strenuous for you, go back to the basic version and keep both feet on the step.
3 ) Jumping Rope
3 sets of 1
2 minutes
This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves.
Circuit 4
1 ) Weighted Crunch
3 sets of 15
The weighted crunch is for building a "six-pack." This modification targets your upper abs, and adding weight to the exercise stimulates muscle growth.
2 ) Jumping Jacks
3 sets of 1
1 minutes
This is an excellent form of cardio that you can perform anywhere.
Circuit 5
1 ) Triceps Kickbacks
3 sets of 15
Isolate your triceps and say goodbye to flabby arms.
2 ) Russian Twists
3 sets of 15
Want six-pack abs? This is a full-on abdominal routine that works the rectus abdominus, internal and external obliques, and transverse abs.
3 ) Jumping Rope
3 sets of 1
1 minutes
This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves.
Thanks Mercy for sharing with us those circuits!!! the mountain climbers are killers, she does them in her dvds. i did some yesterday, i hate mountain climbers lol
today was cardio day for me!
82 minutes on the bike, (with a few minutes break half way through).
burned 613 calories.
Thanks Mercy for sharing with us those circuits!!! the mountain climbers are killers, she does them in her dvds. i did some yesterday, i hate mountain climbers lol
today was cardio day for me!
82 minutes on the bike, (with a few minutes break half way through).
burned 613 calories.
I hate young people, she rides for 82 min and burns 613 cal, I walk/run for 64 min and drop 308 cal. Me jealous
Wahoo Echo!!! That's a heck of a calorie burn!! I hate the mountain climbers too. I usually do the modified ones after about 10.
I'll hop on these later Mercy. Thanks again!
hehe thanks Nella! i wanted to burn extra calories, cause i've been craving a coke float since yesterday ! and wanted one today!! so burned extra calories to compensate for it hehehe. i havent had one in a very long time the extra time on the bike was so worth it lol
Mercy's, Diva's and Dr. Echo's blue team challenge
you're so cute! thank you Mercy. but the motivation behind the calorie burn was a coke float haha
