Jumpstart Leg Workout.pdf
(
2507 KB
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Pobierz
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:
secretelle
Inne pliki z tego folderu:
02. Spalanie i Modelowanie.rar
(700551 KB)
04. Trening z Gwiazdami.rar
(712363 KB)
Total fitnes Model look.avi
(433057 KB)
Total fitnes Extra Figura.avi
(437732 KB)
Cardio 2 for Phase 2.avi
(392647 KB)
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