Ultimate Resistance Cord 360آ؛ “Get results with my Ultimate Resistance Cord. ... Make sure you take

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    8 Week Weight 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 times and 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 times

    and 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 times and 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 times

    and 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 times and 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 times

    and 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 times and 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 times

    and 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 times and 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 times

    and 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 Place Single 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 Place Single 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 times and 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 times

    and 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 Place Single Leg Bridge

    with Chest Fly [Right Leg]

    Lat Pull Down Bent 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 Place Single Leg Bridge

    with Chest Fly [Left Leg]

    Lat Pull Down Bent Over

    Single Arm Row [Left Arm]

    Mountain Climbers Biceps Curl Resisted Squat Biceps Curls

    Intermediate

  • CIRCUIT 1

    Repeat 3 times and 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 times

    and 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 hav

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