Keep the Momentum

Just to keep the Momentum going with sculpting your arms with Jillian Michaels’

One-Legged CurlJillian 1

Targets: Biceps, abs, butt, and legs

  • Stand on left leg, holding a 5- to 10-pound dumbbell in each hand, arms by sides, palms facing forward.
  • Lift extended left leg directly behind you and hinge forward at hips so that body is parallel to ground from head to left heel.
  • Maintaining one-legged position throughout, bring elbows to sides of ribs and then curl weights to shoulders.
  • Lower arms (extending them downward) and repeat.
  • Do 20 reps, then switch legs and repeat. Do 2 sets.

Jillian2Hip Heist

Targets: Shoulders, back, chest, triceps, abs, and butt

  • Start face down on ground, balancing on hands and feet with arms extended, hips raised slightly.
  • Lift left hand and right foot off ground and rotate upper body to left as you bring right knee across body toward left armpit.

Frog HopJillian3

Targets: Shoulders, upper back, chest, triceps, abs, and legs

  • Start on ground on all fours, toes curled under.
  • Lift knees an inch off ground in a slight tuck position and then bend elbows slightly.

Staggered Push-UpJillian4

Targets: Shoulders, chest, triceps, and abs

  • Start on ground in full push-up position, balancing on hands and feet with arms extended, body forming a straight line from head to heels.
  • Place right hand at two o’clock position, left hand at eight o’clock; do 10 push-ups.
  • Next, place right hand at four o’clock, left at 10 o’clock; do 10 push-ups to complete 1 set.
  • Do 3 sets.
  • If you can’t do a full push-up, start off with the Girl push-up first and work your way up to a full push-up

Jillian4Forearm Press

Targets: Shoulders, chest, lower back, triceps, and abs

Start on ground in plank position, balancing on forearms and feet, body forming a straight line

 

 

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