Saturday, November 2, 2013

Jillian Michaels-No More Trouble Zones

This is by FAR my favorite Jillian Michaels video.  The 49 minute video (warm-up and core workout), does not include cool down, burns 8 WW points.  I use 8 lb and 10 lb weights.  Trust me, it took a long time to work up to that, and I started out with 5 lb weights.  She works it ALL! You can expect to burn between 350 and 400 calories.  The second time I did this DVD, I burned over 700 calories (3 years ago). I put the weight amount that I use in parentheses at the end of

Best wishes in your endeavors.

  • March in Place
  • Jump Rope (5 lb weights)
  • Arm Circles
  • Skater
  • Jumping Jacks
    • Repeat
Circuit One-Shoulders and Legs (8 lb weights entire circuit)
  • Squat and Shoulder Press
  • Chair Squat with Anterior Raise
  • Back Lunge with Shoulder Raise (left leg)
  • Back Lunge with Shoulder Raise (right leg)
  • Press Out
    • Repeat
Circuit Two-Chest and Core (8 lb weights entire circuit)
  • Chest Press with a Crunch
  • Chest Fly with Double Leg Raise
  • Bicycle Crunch
  • Squirms
  • Push-Ups
    • Repeat
Circuit Three-Biceps and Butt (alternate 8 lb and 10 lb weights)
  •  Deadlift with Hammer Curl (10 lb weights)
  • Static Squat with a Concentration Curl (switch second time in circuit; use 10 lb weights)
  • Alternate Lunge with a Wide Grip Curl (8 lb weights)
  • Side Lunge with Bicep Curl (8 lb weights)
    • Repeat
 Circuit 4-Thighs and Triceps (8 lb weights entire circuit)
  • Chair Squat with Kickbacks
  • Sumo Squat with Tricep Extensions
  • Surrenders (have mercy!!)
  • Crescent Pose (alternate legs)
    • Repeat
Circuit 5-Core (no weights)
  •  Double Crunches
  • Twisting Plank
  • Plank with Toe Tap (left foot)
  • Plank with Toe Tap (right foot)
  • Windshield Wipers
    • Repeat
Circuit 6-Upper Body and Core (use 8 lb and 10 lb weights)
  • Dumbell Rows (use 10 lb weights)
  • Supermans
  • Scissor Kicks
  • Leg Presses Left
  • Leg Presses Right
    • Repeat
Circuit 7-Lower Body and Core (no weights)
  • Side Plank Left
  • Side Lift
  • Inner Thigh Lift
  • Repeat Other Side
  • Donkey Kicks (left and right)
  • Fire Hydrants with Kicks
Cool Down

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