Pilates Kit.pdf

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Ultimate

Pilates Kit

8 Week

Weight Loss Program

“Get ready to rock your body into the best shape

of your life. Pilates with me takes your

workout to the next level.”

www.jillianmichaels.com

Please note that not all exercises are referenced on

the product exercise chart or instructional DVD.

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Ultimate

Pilates Kit

8 Week Weight Loss Program

DAYS 3 and 6

WEEKS 1 – 2

DAYS 1 and 4

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.

Couch Potato

WARM-UP

CIRCUIT 1

CIRCUIT 2

CIRCUIT 3

V Crunch

with Chest Press

Jumping Jacks

Hundred

Knee Tuck

Isometric Chair with

Shoulder Pose

March in Place

The Saw

Balance Push-Up

Small Ball Exercise

[Sitting On Ball]

#2 Raise

Plank Circle

[Clockwise]

Jumping Jacks

Roll-Up

Small Ball Exercise

[Sitting On Ball]

#1 Press

Small Ball Exercise

#2 Sumo Squat & Press

Small Ball Exercise

#3 Lunge & Lateral Raise

March in Place

Jumping Jacks

March in Place

Repeat 3 times

and advance to Circuit 2

Repeat 3 times

and advance to Circuit 3

Repeat 3 times

and stretch

Advance to Circuit 1

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Ultimate

Pilates Kit

8 Week Weight Loss Program

DAYS 3 and 6

WEEKS 1 – 2

DAYS 2 and 5

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.

Couch Potato

WARM-UP

CIRCUIT 1

CIRCUIT 2

CIRCUIT 3

Small Ball Exercise

[Sitting On Ball]

#3 Bicep Curl

Side Lying Abduction

[Right Leg]

Jumping Jacks

Soaring

Hamstring Curl

with Iso Hand Hold

March in Place

Roll Over

Roll-Up

Small Ball Exercise

#1 Squat & Curl

Jumping Jacks

Knee Tuck

Toe Tap

Small Ball Exercise

[Sitting On Ball]

#3 Bicep Curl

Side Lying Abduction

[Left Leg]

March in Place

Soaring

Hamstring Curl

with Iso Hand Hold

Jumping Jacks

Roll Over

Roll-Up

Small Ball Exercise

#3 Lunge & Lateral Raise

Small Ball Exercise

#1 Squat & Curl

March in Place

Toe Tap

Repeat 3 times

and advance to Circuit 2

Repeat 3 times

and advance to Circuit 3

Repeat 3 times

and stretch

Advance to Circuit 1

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Ultimate

Pilates Kit

8 Week Weight Loss Program

DAYS 3 and 6

WEEKS 3 – 4

DAYS 1 and 4

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.

Beginner

WARM-UP

CIRCUIT 1

CIRCUIT 2

CIRCUIT 3

Small Ball Exercise

#3 Lunge & Lateral Raise

Plank-Up

Push-Up

The Saw

V Crunch

with Chest Press

Small Ball Exercise

#2 Sumo Squat & Press

Knee Tuck

Hundred

Single Leg Push-Up

with Hands on Ball

(Right Leg/Left Leg)

Small Ball Exercise

#3 Lunge & Lateral Raise

Jumping Jacks

Pike

:15 each

Small Ball Exercise

#2 Sumo Squat & Press

Plank-Up

Push-Up

Small Ball Exercise

[Sitting On Ball]

#2 Raise

V Crunch

with Chest Press

Knee Tuck

Single Leg Push-Up

with Hands on Ball

(Right Leg/Left Leg)

Small Ball Exercise

#1 Press

Pike

:15 each

Repeat 3 times

and advance to Circuit 2

Repeat 3 times

and advance to Circuit 3

Repeat 3 times

and stretch

Advance to Circuit 1

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Ultimate

Pilates Kit

8 Week Weight Loss Program

DAYS 3 and 6

WEEKS 3 – 4

DAYS 2 and 5

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.

Beginner

WARM-UP

CIRCUIT 1

CIRCUIT 2

CIRCUIT 3

Plank Circle

[Clockwise]

Donkey Kick

[Right Leg]

Soaring

The Saw

Hamstring Curl

with Iso Hand Hold

Roll-Up

Toe Tap

Hundred

Side Lying Abduction

[Right Leg]

Small Ball Exercise

#1 Squat & Curl

Jumping Jacks

Corkscrew

Plank Circle

[counter Clockwise]

Donkey Kick

[Left Leg]

Soaring

Hamstring Curl

with Iso Hand Hold

Roll-Up

Toe Tap

Side Lying Abduction

[Left Leg]

Small Ball Exercise

#1 Squat & Curl

Corkscrew

Repeat 3 times

and advance to Circuit 2

Repeat 3 times

and advance to Circuit 3

Repeat 3 times

and stretch

Advance to Circuit 1

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Plik z chomika:

Inne pliki z tego folderu:

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Total Body Kit.pdf (1945 KB)
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