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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