Jumpstart Leg Workout.pdf

UP AND OVER

works shoulders, triceps, biceps, back,

abs, butt, thighs, hamstrings

Assume an inverted V position but with knees bent.

Keeping arms straight and heels lifted, walk feet out to side

just beyond right hand (as shown, left). With arms locked,

knees bent and legs together

throughout, hop legs up

(as shown, right) and over to

opposite side of mat. Then

spring to other side of mat for

one rep. Continue alternating

sides for 1 minute.

TRACK YOUR REPS

Week 1 __________

Week 2 __________

Week 3 __________

Week 4 __________

“Don’t worry. Your odds of

flipping over are next to none.”

JUMP KICK

works abs, butt, thighs

Stand with feet hip-width apart.

Raise right knee so thigh is

parallel to ground, hands in loose

fists near chin. Engage abs

to stabilize as you hop onto right

leg, kicking left leg forward

(as shown); finish with left leg up,

knee bent, thigh parallel to

ground. Repeat kick on opposite

side for 1 rep. Continue,

alternating sides, for 1 minute.

“I’m channeling

Ralph Macchio

in the original The

Karate Kid. It’s

all about power

and balance.”

TRACK YOUR REPS

Week 1 __________

Week 2 __________

Week 3 __________

Week 4 __________

ABS SPRAWL

works abs, back, thighs

Sit with back at a 45-degree angle,

knees bent, feet 6 inches off

ground, holding knees with both

hands to start. Hold for two

seconds, then release knees,

extending legs and arms (as shown)

for two seconds. Return to start

for 1 rep. Continue for 1 minute.

JILLIAN’S INSIDER TIP

“Think of this as making a snow

angel in the air—just don’t cheat and

drop down into the ‘snow.’”

TRACK YOUR REPS

Week 1 __________

Week 2 __________

Week 3 __________

Week 4 __________

READY, SET, GO

works butt, thighs, hamstrings

Stand with feet hip-width apart, left foot in front of right. Crouch

until left thigh is parallel to ground, left heel on ground, right leg

extended with heel lifted. Rest chest on left thigh; place fingertips

on either side of foot (as shown, left). Keeping fingertips on ground,

tap right toes to left heel (as

shown, right), then back to

start for 1 rep. Quickly drive

right leg in and out for

30 seconds. Switch sides;

repeat for 30 seconds.

“If you’re flagging,

think about why

you’re doing this—

sex with the lights

on, looking great

in a bikini on your

anniversary.

What’s your why?”

TRACK YOUR REPS

Week 1 Right ___ Left ___

Week 2 Right ___ Left ___

Week 3 Right ___ Left ___

Week 4 Right ___ Left ___

PLANK PUNCH

works shoulders, arms,

chest, back, abs, butt

Start in plank position with

wrists directly beneath

shoulders. Engage abs to hold

plank as you punch right arm

forward (as shown); return to

plank. Repeat with left arm

for 1 rep. Continue, alternating

sides quickly, for 1 minute.

JILLIAN’S INSIDER TIP

“This can be challenging at irst, so it’s

ine to do 10 seconds, catch your breath

for 5, then punch for another 10, and so on.”

TRACK YOUR REPS

Week 1 __________

Week 2 __________

Week 3 __________

Week 4 __________

POP-UP

works shoulders, chest,

abs, butt, thighs

Start in plank position, body

aligned from head to heels. In one

explosive movement, push off

ground, landing on feet, knees

slightly bent, right foot behind

left, arms at shoulder level,

elbows slightly bent (as shown).

Return to start for 1 rep.

Continue for 30 seconds. Switch

sides; repeat for 30 seconds.

“I like to imagine

I’m popping up

on a surfboard.”

TRACK YOUR REPS

Week 1 Right ___ Left ___

Week 2 Right ___ Left ___

Week 3 Right ___ Left ___

Week 4 Right ___ Left ___

FOLLOW ALONG!

Watch Jillian demo these

moves—use good form

and you get a better body!

Get the free app for your

phone at http://gettag.mobi.

Fashion director, Evyan Metzner;

hair, Richard Marin for Cloutier Remix;

makeup, Paige Padgett for Cloutier

Remix; manicure, Barbara Warner for

CelestineAgency.com. See Get-It Guide.

LATERAL BURPEE

works shoulders, back, abs, butt, thighs

Stand with feet hip-with apart. Jump up (as shown, left), then

crouch, placing hands on floor under shoulders (as shown,

center). Jump feet out to left side

(as shown, right). Hop feet back to

center, then jump straight up and

return to crouch position. Repeat

on opposite side for 1 rep. Continue,

alternating sides, for 1 minute.

“I won’t lie: This

one’s a killer! But

you’re working

a ton of muscle

groups and

torching major

calories!”

TRACK YOUR REPS

Week 1 __________

Week 2 __________

Week 3 __________

Week 4 __________

DRAGGING DOG

works shoulders, triceps,

chest, back, abs, thighs

Lie facedown with arms extended

overhead. Drive through toes,

and press palms into ground as

you bend elbows and drag

upper body and hips off ground,

coming into Upward Dog

(as shown). Reverse sliding

motion to return to start

for 1 rep. Continue for 1 minute.

“Make sliding

easier by wearing a

T-shirt, skipping the

mat and doing it

on a smooth floor.”

TRACK YOUR REPS

Week 1 __________

Week 2 __________

Week 3 __________

Week 4 __________

Plik z chomika:

Inne pliki z tego folderu:

Inne foldery tego chomika: