Making the Cut (35 page)
Authors: Jillian Michaels
Side Plank with Inner Thigh Raise
Perform 10 repetitions on each side (20 repetitions total)
DAY 22
CIRCUIT
1
Medium-Underhand-Grip Pull-downs
Perform repetitions to muscle failure
Seated Cable Rows
Perform to muscle failure and hold a midpoint position on last repetition for 30 seconds
Jump Squat
Perform 15 repetitions
One-Leg Pelvic Thrusts
Perform repetitions to muscle failure
CIRCUIT
2
Wide-Grip Lat Pull-downs
Perform 20 repetitions
Squat Swings
Perform 10 repetitions
Jumping Lunges
Perform repetitions to muscle failure
CIRCUIT
3
Plank Rows
Perform 10 repetitions (5 on each arm)
Supermans
Perform 20 repetitions
Squats with Bicep Curls
Perform 10 repetitions
One-minute hill run at incline 15, speed 5 mph (women) or 7 mph (men)
CIRCUIT
4
Hack Squats
Perform 20 repetitions
Seated Hamstring Curls
Perform repetitions to muscle failure
Hammer Curls
Perform 20 repetitions (10 on each arm)
Jump rope fast for 2 minutes
CIRCUIT
5
Crossover Lunges with Hammer Curls
Perform 20 repetitions
Ball Crunches
Perform 25 repetitions
Hanging Abs with a Twist
Perform 8 repetitions on each side
One-minute hill run at incline 15, speed 5.5 mph (women) or 7.5 mph (men)
DAYS 23 AND 24 OFF
DAY 25
CIRCUIT
1
Decline Dumbbell Press
(warm-up circuit: perform only once)
Perform 20 repetitions
Squats
Perform 50, fast
Step Plyos
Perform for 1 minute
Butt Kicks
Perform for 1 minute
CIRCUIT
2
Plyo Push-ups
Perform 10 repetitions
Dumbbell Flys on Body Ball with Crunches
Perform 15 repetitions
Leg Extensions (pyramid up with weight)
First set 20 reps; second set 12 reps; third set 6–8 reps
Knee Tuck Jumps
Perform 10 repetitions
Step Plyos
Perform for 30 seconds holding dumbbells in each hand
CIRCUIT
3
Scorpion Push-ups
Perform 10 repetitions
Alternating Dumbbell Presses on Body Ball with Elbow Drive
Perform 10 repetitions on each arm (20 total)
Surrenders
Perform 20 repetitions on each leg (20 total)
Side Step Plyos
Perform for 30 seconds
CIRCUIT
4
Dips
Perform repetitions to muscle failure
Basic Lunges with Military Shoulder Press
Perform 20 repetitions on each leg
Burpies
Perform 20 repetitions
CIRCUIT
5
W Shoulder Presses with Leg Extension
Perform 10 repetitions on each leg (20 repetitions total)
Rope Tricep Presses
Perform 20 repetitions
Straight Leg Squat Thrusts
Perform for 30 seconds
Chair Pose
Hold for 30 seconds
Side Plank with Inner Thigh Raise
Perform 10 repetitions on each side (20 repetitions total)
DAY 26
CIRCUIT
1
Medium-Underhand-Grip Pull-downs
Perform repetitions to muscle failure
Seated Cable Rows
Perform to muscle failure and hold a midpoint position on last repetition for 30 seconds
Jump Squats
Perform 15 repetitions
One-Leg Pelvic Thrusts
Perform repetitions to muscle failure
CIRCUIT
2
Wide-Grip Lat Pull-downs
Perform 20 repetitions
Squat Swings
Perform 10 repetitions
Jumping Lunges
Perform repetitions to muscle failure
CIRCUIT
3
Plank Rows
Perform 10 repetitions (5 on each arm)
Supermans
Perform 20 repetitions
Squats with Bicep Curls
Perform 10 repetitions
One-minute hill run at incline 15, speed 5 mph (women) or 7 mph (men)
CIRCUIT
4
Hack Squats
Perform 20 repetitions
Seated Hamstring Curls
Perform repetitions to muscle failure
Hammer Curls
Perform 20 repetitions (10 on each arm)
Jump rope fast for 2 minutes
CIRCUIT
5
Crossover Lunges with Hammer Curls
Perform 20 repetitions
Ball Crunches
Perform 25 repetitions
Hanging Abs with a Twist
Perform 8 repetitions
One-minute hill run at incline 15, speed 5.5 mph (women) or 7.5 mph (men)
DAYS 27 AND 28 OFF
DAY 29
CIRCUIT
1
Dumbbell Presses
First set perform 15 repetitions
Second set perform 8 repetitions
Third set perform 3–6 repetitions
Dumbbell Flys on Body Ball with Crunches
Perform repetitions to muscle failure
Leg Presses
First set perform 15 repetitions
Second set perform 8 repetitions
Third set perform 3–6 repetitions
Jump Squats
Perform repetitions to muscle failure
Jump rope fast for 2 minutes
CIRCUIT
2
Close-Grip Push-ups
Perform 10 repetitions on a body ball
Frog Push-ups
Perform 10 repetitions
Bench Dips
Perform repetitions to muscle failure
One-Leg Squats
Perform 10 repetitions per leg, then hold midpoint position on last repetition to muscle failure