ultimate resistance cord 360º · “get results with my ultimate resistance cord. ... make sure...
TRANSCRIPT
© 2
010
ICO
N H
ealth
& F
itnes
s, In
c. A
ll rig
hts
rese
rved
.
8 WeekWeight Loss Program
Resistance Cord 360º
Ultimate
www.jillianmichaels.com
“Get results with my Ultimate Resistance Cord. It’s comfortable and effective allowing you to perform the muscle-sculpting exercises you need to get ripped!”
Please note that not all exercises are referenced on the product exercise chart or instructional DVD.
CIRCUIT 1
Repeat 3 timesand advance to Circuit 2
Resistance Cord 360ºUltimate
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 6
8 Week Weight Loss Program
WEEKS 1 – 2
DAYS 1 and 4
Squat to Shoulder PressShoulder Combo Side Bend
[Right Side]
Standing Overhead Triceps ExtensionResisted Push-Up Biceps Serving Curls
Jumping JacksJumping Jacks Jumping Jacks
Squat to Shoulder Press
Standing Overhead Triceps Extension
Shoulder Combo
Resisted Push-Up
Side Bend[Left Side]
Biceps Serving Curls
March In Place
Jumping Jacks
Butt Kicks
Couch Potato
CIRCUIT 1
Repeat 3 timesand advance to Circuit 2
Resistance Cord 360ºUltimate
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 6
8 Week Weight Loss Program
WEEKS 1 – 2
DAYS 2 and 5
Bent Over Single Arm Row
[Right Arm]Seated Low Row Biceps Curls
Resisted SquatIso Squat with Reverse FliesHigh Knees Resisted Reverse
Crunch
Butt KicksJumping JacksButt Kicks
Bent Over Single Arm Row
[Left Arm]
Resisted Squat
Seated Low Row
Iso Squat with Reverse Flies
Biceps Curls
Resisted Reverse Crunch
March In Place
Jumping Jacks
Couch Potato
Side Abduction(Right Side/Left Side)
:15 each
CIRCUIT 1
Repeat 3 timesand advance to Circuit 2
Resistance Cord 360ºUltimate
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 6
8 Week Weight Loss Program
WEEKS 3 – 4
DAYS 1 and 4
2 Arm Kickbacks
Standing Overhead Triceps Extension Shoulder Combo
Single Leg Balance with Front Raise
[Right Leg]
Biceps Serving CurlsJumping Jacks Bridge
with Chest Press
Resisted Reverse CrunchLeg PressJog in Place
Stationary Lunge with Lateral Flies[Right Leg Forward]
2 Arm Kickbacks
Single Leg Balance with Front Raise
[Left Leg]
Resisted Reverse Crunch
Standing Overhead Triceps Extension
Biceps Serving Curls
Leg Press
Shoulder Combo
Bridge with Chest Press
Stationary Lunge with Lateral Flies[Left Leg Forward]
Jog in Place
Jumping Jacks
Beginner
CIRCUIT 1
Repeat 3 timesand advance to Circuit 2
Resistance Cord 360ºUltimate
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 6
8 Week Weight Loss Program
WEEKS 3 – 4
DAYS 2 and 5
Seated High RowUpright Rows Resisted Squat
Single Leg Bridge with Chest Fly
[Right Leg]
Iso Squat with Reverse FliesJumping Jacks
Bent Over Single Arm Row
[Right Arm]
Lat Pull DownSeated Low RowJog in Place
Jog in Place
Biceps Curls
Seated High Row
Single Leg Bridge with Chest Fly
[Left Leg]
Lat Pull Down
Upright Rows
Iso Squat with Reverse Flies
Seated Low Row
Resisted Squat
Bent Over Single Arm Row
[Left Arm]
Biceps Curls
Jog in Place
Jumping Jacks
Jumping Jacks
Beginner
CIRCUIT 1
Repeat 3 timesand advance to Circuit 2
Resistance Cord 360ºUltimate
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 6
8 Week Weight Loss Program
WEEKS 5 – 6
DAYS 1 and 4
Jumping Jacks Standing Overhead Tricpes Extension
Stationary Lunge with Lateral Flies[Right Leg/Left Leg]
Stationary Lunge with Lateral Flies[Right Leg/Left Leg]
Stationary Lunge with Lateral Flies[Right Leg/Left Leg]
Biceps Serving Curls
Jog In PlaceSingle Leg Balance with Front Raise
[Right Leg]2 Arm Kickbacks Resisted
Reverse Crunch
Mountain Climbers Shoulder Combo Leg Press Bridge with Chest Press
Jumping Jacks Standing Overhead Tricpes Extension
Biceps Serving Curls
Jog In PlaceSingle Leg Balance with Front Raise
[Left Leg]2 Arm Kickbacks Resisted
Reverse Crunch
Mountain Climbers Shoulder Combo Bridge with Chest Press
Intermediate
:30 each
:30 each
:30 each
CIRCUIT 1
Repeat 3 timesand advance to Circuit 2
Resistance Cord 360ºUltimate
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 6
8 Week Weight Loss Program
WEEKS 5 – 6
DAYS 2 and 5
Jumping Jacks Upright Rows Iso Squat with Reverse Flies Seated Low Row
Jog In PlaceSingle Leg Bridge
with Chest Fly[Right Leg]
Lat Pull DownBent Over
Single Arm Row[Right Arm]
Mountain Climbers Biceps Curl Resisted Squat Biceps Curls
Jumping Jacks Upright Rows Iso Squat with Reverse Flies Seated Low Row
Jog In PlaceSingle Leg Bridge
with Chest Fly[Left Leg]
Lat Pull DownBent Over
Single Arm Row[Left Arm]
Mountain Climbers Biceps Curl Resisted Squat Biceps Curls
Intermediate
CIRCUIT 1
Repeat 3 timesand advance to Circuit 2
Resistance Cord 360ºUltimate
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 6
8 Week Weight Loss Program
WEEKS 7 – 8
DAYS 1 and 4
Bridge with Chest PressResisted Push-UpShoulder ComboJumping Jacks
Bridge with Chest PressResisted Push-UpShoulder ComboHigh Knees
Stationary Lunge with Lateral Flies[Left Leg Forward]
Standing Overhead Triceps Extension
Squat to Shoulder PressMountain Climber
Resisted Reverse Crunch
Biceps Serving Curls
Side Bend[Left Side]
Stationary Lunge with Lateral Flies[Right Leg Forward]
Standing Overhead Triceps Extension
Squat to Shoulder PressJog in Place
Resisted Reverse Crunch
Biceps Serving Curls
Side Bend[Right Side]Butt Kicks
Advanced
CIRCUIT 1
Repeat 3 timesand advance to Circuit 2
Resistance Cord 360ºUltimate
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 6
8 Week Weight Loss Program
WEEKS 7 – 8
DAYS 2 and 5
Resisted SquatUpright RowsLeg Press
Resisted SquatUpright RowsLeg Press
Bent Over Single Arm Row
[Left Arm]Lat Pull DownIso Squat
with Reverse Flies
Seated Low RowBiceps Curls
Bent Over Single Arm Row
[Right Arm]Lat Pull DownIso Squat
with Reverse Flies
Seated Low RowBiceps Curls
Jog In Place
Jumping Jacks
Butt Kicks
Mountain Climbers
High Knees
Advanced
Single Leg Bridgewith Chest Fly
[Right Leg/Left Leg]
Single Leg Bridgewith Chest Fly
[Right Leg/Left Leg]
:30 each
:30 each
NOTES NOTES
Ultimate Resistance Cord 360º 8 Week Weight Loss Program