hehe thanks Mercy! i did, it was heavenly!
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tommorow is my day of rest, have fun girls!
enjoy your hot bath Diva.
I'm jealous, I would gain 2 pounds if I did that. Metabolism after 40, not so good
@ your question re having days off from exercising, the answer is yes, Jillian Michaels suggests 2 days of circuits, then 1 day of cardio, then 1 day off, then 2 days of circuit training, the another day off.So......
Monday-Circuit
Tuesday-Circuit
Wednesday-Rest
Thursday-Circuit
Friday-Circuit
Saturday Cardio only
Sunday-Off
Obviously I don't always listen to her, I'm into this treadmill thingy on my days off and then some
Workout: Tuesday January 12, 2010 Jillian Michaels circuit training
Warm Up/Prep
5 minutes
Circuit 1
1 ) Wide Grip Pulldown
3 sets of 15
This exercise targets the muscles along the side of your upper back.
2 ) Lying Leg Raises
3 sets of 15
Lying Leg Raises emphasize the lower abs.
3 ) Jumping Jacks
3 sets of 1
1 minutes
This is an excellent form of cardio that you can perform anywhere.
Circuit 2
1 ) Seated Row
3 sets of 15
This exercise targets your upper and outer back muscles
2 ) Cross-Over Lunge
3 sets of 15
This type of modified lunge places greater emphasis on the sides of your glutes.
3 ) Straight Leg Squat Thrust
3 sets of 1
1 minutes
Try to work up to a minute of these leg squat thrusts in a row.
Circuit 3
1 ) Backward Lunge
3 sets of 15
You will feel this version of the lunge more in your hamstrings.
2 ) 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.
Circuit 4
1 ) Reverse-Grip Curls
3 sets of 15
This version of the bicep curl puts more emphasis on the forearms and wrists as well as the biceps.
2 ) Scissors
3 sets of 15
Two for the price of one! Scissors work the lower abs as well as inner thighs.
3 ) Jumping Jacks
3 sets of 1
2 minutes
This is an excellent form of cardio that you can perform anywhere.
Circuit 5
1 ) Hammer Curls
3 sets of 15
This version of the biceps curl puts more emphasis on the forearms, as well as some muscles that reside underneath the biceps.
2 ) Reverse Crunches
3 sets of 15
The reverse crunch specifically targets the lower abs 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.
Rest Day
If you work hard, you have to rest hard, too! Although it may feel odd to take a day off, rest is crucial to any sensible fitness and weight-loss regimen. You have to give your muscles a chance to recuperate and repair. Use this time to reflect on your goals and write in your Fitness Diary.
Relax and enjoy — you'll be kicking *** again tomorrow!
I tried your circuit workout yesterday. I'm positive you're trying to see how far I can push this 53 yo body. Trust me. I'd like to choke you now!!! But I'll keep trying just to prove to myself that I can at least do part of this torture and survive!!!
I tried your circuit workout yesterday. I'm positive you're trying to see how far I can push this 53 yo body. Trust me. I'd like to choke you now!!! But I'll keep trying just to prove to myself that I can at least do part of this torture and survive!!!
That's awesome chiquita623! I can relate to your pain, we I 1st joined Jillian Michaels website I thought there was no way that I would be able to do her circuits, well I proved myself wrong.I will be 49 this year, so we are not too far apart in age, so we are proof that no matter how old you are, if you want to do something, our bodies will adapt.
Circuit 1
1 ) Dumbbell Chest Press
3 sets of 15
Strengthen your shoulders and your chest in one move!
2 ) King Squat
3 sets of 15
The king squat develops core strength to maintain balance as well as to improve flexibility and overall leg strength.
3 ) Jumping Jacks
3 sets of 1
2 minutes
This is an excellent form of cardio that you can perform anywhere.
Circuit 2
1 ) Plyo Push-Up
3 sets of 15
The plyometric push-up builds muscle by adding resistance to the regular push-up.
2 ) 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.
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 ) Step Plyos
3 sets of 15
Step up for more shapely quads and thighs.
Circuit 4
1 ) Reverse-Grip Shoulder Press
3 sets of 15
This shoulder press variation does work your entire shoulder, but it specifically targets the anterior or front head of the muscle.
2 ) 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.
3 ) 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 ) Double Crunch
3 sets of 15
The double crunch targets your entire rectus abdominus. It is very difficult but very effective.
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.
I'm jealous, I would gain 2 pounds if I did that. Metabolism after 40, not so good
@ your question re having days off from exercising, the answer is yes, Jillian Michaels suggests 2 days of circuits, then 1 day of cardio, then 1 day off, then 2 days of circuit training, the another day off.So......
Thanks Mercy!! you really are an inspiration !!! you are rocking it with jillians circuits! good on ya
Workout: Friday January 15, 2010 Jillian Michaels level 2 circuiting training
Warm Up/Prep
5 minutes
Circuit 1
1 ) Wide Grip Pulldown
3 sets of 15
This exercise targets the muscles along the side of your upper back.
2 ) Cross-Over Lunge
3 sets of 15
This type of modified lunge places greater emphasis on the sides of your glutes.
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.
Circuit 2
1 ) Military Shoulder Press
3 sets of 15
The Military Shoulder Press defines and tones the upper body.
2 ) Lying Leg Raises
3 sets of 15
Lying Leg Raises emphasize the lower abs.
Circuit 3
1 ) Superman
3 sets of 15
Develop your own superpowers with this back-strengthening move!
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 ) Squatting Lateral Step Plyos
3 sets of 1
1 minutes
This all-in-one move gets your heart and the rest of your body pumping by working your cardiopulmonary system, quads, and inner and outer thighs.
Circuit 4
1 ) Concentration Curls
3 sets of 15
The concentration curl really isolates the biceps by taking any assistance from the back and shoulders totally out of the equation.
2 ) Side Plank
3 sets of 1
1 minutes
This all-in-one move targets the rectus abdominus, lower back, chest, and shoulders.
3 ) Jumping Jacks
3 sets of 1
1 minutes
This is an excellent form of cardio that you can perform anywhere.
Circuit 5
1 ) Reverse-Grip Curls
3 sets of 15
This version of the bicep curl puts more emphasis on the forearms and wrists as well as the biceps.
2 ) Bicycle Crunch
3 sets of 25
The bicycle targets your rectus abdominus (inner and outer obliques).
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.
Circuit 1
1 ) Wide Grip Pulldown
3 sets of 15
This exercise targets the muscles along the side of your upper back.
2 ) Lying Leg Raises
3 sets of 15
Lying Leg Raises emphasize the lower abs.
3 ) Jumping Jacks
3 sets of 1
1 minutes
This is an excellent form of cardio that you can perform anywhere.
Circuit 2
1 ) Seated Row
3 sets of 15
This exercise targets your upper and outer back muscles
2 ) Cross-Over Lunge
3 sets of 15
This type of modified lunge places greater emphasis on the sides of your glutes.
3 ) Straight Leg Squat Thrust
3 sets of 1
1 minutes
Try to work up to a minute of these leg squat thrusts in a row.
Circuit 3
1 ) Backward Lunge
3 sets of 15
You will feel this version of the lunge more in your hamstrings.
2 ) 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.
Circuit 4
1 ) Reverse-Grip Curls
3 sets of 15
This version of the bicep curl puts more emphasis on the forearms and wrists as well as the biceps.
2 ) Scissors
3 sets of 15
Two for the price of one! Scissors work the lower abs as well as inner thighs.
3 ) Jumping Jacks
3 sets of 1
2 minutes
This is an excellent form of cardio that you can perform anywhere.
Circuit 5
1 ) Hammer Curls
3 sets of 15
This version of the biceps curl puts more emphasis on the forearms, as well as some muscles that reside underneath the biceps.
2 ) Reverse Crunches
3 sets of 15
The reverse crunch specifically targets the lower abs 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.
Circuit 1
1 ) Dumbbell Chest Press
3 sets of 15
Strengthen your shoulders and your chest in one move!
2 ) 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.
Circuit 2
1 ) Dumbbell Chest Fly
3 sets of 15
Grab some dumbbells and perk up your pecs!
2 ) King Squat
3 sets of 15
The king squat develops core strength to maintain balance as well as to improve flexibility and overall leg strength.
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 3
1 ) Bench Dip
3 sets of 15
Use a chair or a bench, and your own body weight, to work your triceps.
2 ) Pelvic Thrust
3 sets of 15
This exercise uses your own body weight as resistance.
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 4
1 ) Reverse-Grip Shoulder Press
3 sets of 15
This shoulder press variation does work your entire shoulder, but it specifically targets the anterior or front head of the muscle.
2 ) 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.
3 ) 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 ) Double Crunch
3 sets of 15
The double crunch targets your entire rectus abdominus. It is very difficult but very effective.
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.
I can relate to your pain, we I 1st joined Jillian Michaels website I thought there was no way that I would be able to do her circuits, well I proved myself wrong.I will be 49 this year, so we are not too far apart in age, so we are proof that no matter how old you are, if you want to do something, our bodies will adapt.
I'm getting ready to do the same thing
