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8 WeekWeight Loss Program
3-in-1Aerobic Step
Ultimate
www.jillianmichaels.com
“My 3-in-1 Aerobic Step is the most dynamic, innovative, and versatile piece of equipment in the market. This
fitness tool will enhance any workout getting you the body changing results you want, fast.”
CIRCUIT 1
Repeat 3 timesand advance to Circuit 2
3-in-1 Aerobic Step 8 Week Weight Loss ProgramUltimate
CIRCUIT 3WARM-UP CIRCUIT 2
Advance to Circuit 1 Repeat 3 timesand advance to Circuit 3
Repeat 3 timesand stretch
These days should be cardio only. Shoot for 30 minutes doing the activity of your choice. Mix it up. Try incline walking. Stair climbing. Rowing. Swimming. Biking etc. No strength training. It’s imperative that you let your muscles rest between training sessions. Studies have shown that you get best results when you train a muscle group 2 times a week with 2 days of rest between training sessions. Make sure you take at least one day totally off exercise.
DAYS 3 and 6WEEKS 1 – 2
DAYS 1 and 4
Squat and PressTraveling Push-Up Squat With Triceps Extension
Triceps ExtensionSingle Leg
Squat Raise[Right Leg]
Bench Dip
Squat and PressTraveling Push-Up Squat With Triceps Extension
Triceps ExtensionSingle Leg
Squat Raise[Right Leg]
Bench Dip
Step-Up
Step Plyometric
Step-Up
Step Plyometric
Step-Up
Step Plyometric
Couch Potato
CIRCUIT 1
Repeat 3 timesand advance to Circuit 2
3-in-1 Aerobic Step 8 Week Weight Loss ProgramUltimate
CIRCUIT 3WARM-UP CIRCUIT 2
Advance to Circuit 1 Repeat 3 timesand advance to Circuit 3
Repeat 3 timesand stretch
These days should be cardio only. Shoot for 30 minutes doing the activity of your choice. Mix it up. Try incline walking. Stair climbing. Rowing. Swimming. Biking etc. No strength training. It’s imperative that you let your muscles rest between training sessions. Studies have shown that you get best results when you train a muscle group 2 times a week with 2 days of rest between training sessions. Make sure you take at least one day totally off exercise.
DAYS 3 and 6WEEKS 1 – 2
DAYS 2 and 5
Single Leg Bridge with One Arm Cross Fly
[Right Leg]
Bridge with Press
Single Leg Hip Extension with Upright Row
[Right Leg]
Single Leg Hip Extension with Upright Row
[Left Leg]
Multi-Planar Lunge
[Right Leg]
Bridge with PressMulti-PlanarLunge Box Jump
Single Leg Bridge with One Arm Cross Fly
[Left Leg]
Multi-Planar Lunge
[Left Leg]
Multi-Planar Lunge Box Jump
Step-Up
Step Plyometric
Step-Up
Step Plyometric
Step-Up
Step Plyometric
Couch Potato
CIRCUIT 1
Repeat 3 timesand advance to Circuit 2
3-in-1 Aerobic Step 8 Week Weight Loss ProgramUltimate
CIRCUIT 3WARM-UP CIRCUIT 2
Advance to Circuit 1 Repeat 3 timesand advance to Circuit 3
Repeat 3 timesand stretch
These days should be cardio only. Shoot for 30 minutes doing the activity of your choice. Mix it up. Try incline walking. Stair climbing. Rowing. Swimming. Biking etc. No strength training. It’s imperative that you let your muscles rest between training sessions. Studies have shown that you get best results when you train a muscle group 2 times a week with 2 days of rest between training sessions. Make sure you take at least one day totally off exercise.
DAYS 3 and 6WEEKS 3 – 4
DAYS 1 and 4
Balance Burpee BalancePlank Twist Traveling Push-Up
Balance Burpee
Bench Dip
Balance Plank Twist
Balance Push-Up with Rotation
Traveling Push-Up
Balance Squat
Bench Dip Balance Push-Up with Rotation Balance Squat
Lateral Raise Triceps Extension Sideways Lunge[Alternating]
Step Plyometric
Step-Up
Box Jump
One Foot Jumps
Step Plyometric
Step-Up
Beginner
CIRCUIT 1
Repeat 3 timesand advance to Circuit 2
3-in-1 Aerobic Step 8 Week Weight Loss ProgramUltimate
CIRCUIT 3WARM-UP CIRCUIT 2
Advance to Circuit 1 Repeat 3 timesand advance to Circuit 3
Repeat 3 timesand stretch
These days should be cardio only. Shoot for 30 minutes doing the activity of your choice. Mix it up. Try incline walking. Stair climbing. Rowing. Swimming. Biking etc. No strength training. It’s imperative that you let your muscles rest between training sessions. Studies have shown that you get best results when you train a muscle group 2 times a week with 2 days of rest between training sessions. Make sure you take at least one day totally off exercise.
DAYS 3 and 6WEEKS 3 – 4
DAYS 2 and 5
Sideways Lunge[Right Leg] 180 Degree Jump
Sideways Lunge[Left Leg] 180 Degree Jump
Bridge with Press Walking Plank
Step Plyometric
Bridge with Press Walking Plank
One Leg Bicep Curl
[Right Leg/Left Leg]Step Plyometric
Box Jump
Step-Up
Step Plyometric
One Foot Jumps
Box Jump
One Foot Jumps
Beginner
Single Leg Hip Extension with Upright Row[Right Leg/Left Leg]
Single Leg Bridge with One Arm Cross Fly[Right Leg/Left Leg]
Single Leg Hip Extension with Upright Row[Right Leg/Left Leg]
Single Leg Bridge with One Arm Cross Fly[Right Leg/Left Leg]
Single Leg Bridge with One Arm Cross Fly[Right Leg/Left Leg]
Single Leg Hip Extension with Upright Row[Right Leg/Left Leg]
:15 each
:15 each
:15 each
:15 each
:15 each
:15 each
:30 each
CIRCUIT 1
Repeat 3 timesand advance to Circuit 2
3-in-1 Aerobic Step 8 Week Weight Loss ProgramUltimate
CIRCUIT 3WARM-UP CIRCUIT 2
Advance to Circuit 1 Repeat 3 timesand advance to Circuit 3
Repeat 3 timesand stretch
These days should be cardio only. Shoot for 30 minutes doing the activity of your choice. Mix it up. Try incline walking. Stair climbing. Rowing. Swimming. Biking etc. No strength training. It’s imperative that you let your muscles rest between training sessions. Studies have shown that you get best results when you train a muscle group 2 times a week with 2 days of rest between training sessions. Make sure you take at least one day totally off exercise.
DAYS 3 and 6WEEKS 5 – 6
DAYS 1 and 4
Balance Mountain Climbers Balance Burpee
Balance Plank with Alternating
Knee Tuck
Balance Plank with Crab Hold
Step-UpSingle Leg
Squat Raise[Right Leg]
Balance Plank Twist Traveling Push-Up
Step Plyometric Squat and PressSquat
with Triceps Extension
Multi-Planar Lunge[Right Leg]
Balance Mountain Climbers Balance Burpee
Balance Plank with Alternating
Knee Tuck
Balance Plank with Crab Hold
Step-UpSingle Leg
Squat Raise[Left Leg]
Balance Plank Twist Traveling Push-Up
Step Plyometric Squat and PressSquat
with Triceps Extension
Multi-Planar Lunge[Left Leg]
Intermediate
CIRCUIT 1
Repeat 3 timesand advance to Circuit 2
3-in-1 Aerobic Step 8 Week Weight Loss ProgramUltimate
CIRCUIT 3WARM-UP CIRCUIT 2
Advance to Circuit 1 Repeat 3 timesand advance to Circuit 3
Repeat 3 timesand stretch
These days should be cardio only. Shoot for 30 minutes doing the activity of your choice. Mix it up. Try incline walking. Stair climbing. Rowing. Swimming. Biking etc. No strength training. It’s imperative that you let your muscles rest between training sessions. Studies have shown that you get best results when you train a muscle group 2 times a week with 2 days of rest between training sessions. Make sure you take at least one day totally off exercise.
DAYS 3 and 6WEEKS 5 – 6
DAYS 2 and 5
Box Jump Balance Squat Sideways Lunge[Right Leg] Bridge with Press
180 Degree JumpOne Leg
Biceps Curl[Right Leg]
Walking Plank
Step-Up Step Plyometric Box Jump 180 Degree Jump
Box Jump Balance Squat Sideways Lunge[Left Leg] Bridge with Press
180 Degree JumpOne Leg
Biceps Curl[Left Leg]
Walking Plank
Step-Up Step Plyometric Box Jump 180 Degree Jump
Intermediate
Single Leg Hip Extension With Upright Row
[Right Leg]
Single Leg Hip Extension With Upright Row
[Left Leg]
CIRCUIT 1
Repeat 3 timesand advance to Circuit 2
3-in-1 Aerobic Step 8 Week Weight Loss ProgramUltimate
CIRCUIT 3WARM-UP CIRCUIT 2
Advance to Circuit 1 Repeat 3 timesand advance to Circuit 3
Repeat 3 timesand stretch
These days should be cardio only. Shoot for 30 minutes doing the activity of your choice. Mix it up. Try incline walking. Stair climbing. Rowing. Swimming. Biking etc. No strength training. It’s imperative that you let your muscles rest between training sessions. Studies have shown that you get best results when you train a muscle group 2 times a week with 2 days of rest between training sessions. Make sure you take at least one day totally off exercise.
DAYS 3 and 6WEEKS 7 – 8
DAYS 1 and 4
Squat and PressSingle Leg
Squat Raise[Right Leg]
Balance Burpee180 Degree Jump
Squat and PressSingle Leg
Squat Raise[Left Leg]
Balance Burpee180 Degree Jump
Squat with Triceps Extensions
Balance Plank TwistBalance Plank
with Alternating Knee Tuck
Box Jump
Multi-Planar Lunge[Left Leg]Traveling Push-UpBalance Plank
with Crab HoldStep Plyometric
Squat with Triceps Extensions
Balance Plank TwistBalance Plank
with Alternating Knee Tuck
Box Jump
Multi-Planar Lunge[Right Leg]Traveling Push-UpBalance Plank
with Crab HoldStep Plyometric
Advanced
CIRCUIT 1
Repeat 3 timesand advance to Circuit 2
3-in-1 Aerobic Step 8 Week Weight Loss ProgramUltimate
CIRCUIT 3WARM-UP CIRCUIT 2
Advance to Circuit 1 Repeat 3 timesand advance to Circuit 3
Repeat 3 timesand stretch
These days should be cardio only. Shoot for 30 minutes doing the activity of your choice. Mix it up. Try incline walking. Stair climbing. Rowing. Swimming. Biking etc. No strength training. It’s imperative that you let your muscles rest between training sessions. Studies have shown that you get best results when you train a muscle group 2 times a week with 2 days of rest between training sessions. Make sure you take at least one day totally off exercise.
DAYS 3 and 6WEEKS 7 – 8
DAYS 2 and 5
One Leg Biceps Curl
[Right Leg]Bridge with PressSideways Lunge
[Right Leg]180 Degree Jump
One LegBiceps Curl
[Left Leg]Bridge with PressSideways Lunge
[Left Leg]180 Degree Jump
Multi-Planar Lunge[Left Leg]
Single Leg Bridge with One Arm Cross Fly
[Left Leg]Box Jump
Balance SquatWalking PlankStep Plyometric
Multi-Planar Lunge[Right Leg]
Single Leg Bridge with One Arm Cross Fly
[Right Leg]
Single Leg Hip Extension with Upright Row
[Left Leg]
Single Leg Hip Extension with Upright Row
[Right Leg]Box Jump
Balance SquatWalking Plank180 Degree JumpStep Plyometric
Advanced
NOTES NOTES
3-in-1 Aerobic Step 8 Week Weight Loss ProgramUltimate