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The Secret to Jillian Michaels' Amazing Arms

The trick is all in the toning. Sculpt your arms sleek and sexy like Jillian's with her five go-to moves.

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Jillian Michaels one legged curl with dumbells
Andrew Southam
Andrew Southam
Andrew Southam
Andrew Southam
Andrew Southam
Andrew Southam
Andrew Southam
Andrew Southam
Prev 9 of 9 Next
Prev 1 of 9 Next

One-Legged Curl

Targets: Biceps, abs, butt, and legs

  • Stand on left leg, holding a 5- to 10-pound dumbbell in each hand, arms by sides, palms facing forward.
  • Lift extended left leg directly behind you and hinge forward at hips so that body is parallel to ground from head to left heel.
  • Maintaining one-legged position throughout, bring elbows to sides of ribs and then curl weights to shoulders.
  • Lower arms (extending them downward) and repeat.
  • Do 20 reps, then switch legs and repeat. Do 2 sets.

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Prev 2 of 9 Next

Hip Heist

Targets: Shoulders, back, chest, triceps, abs, and butt

  • Start facedown on ground, balancing on hands and feet with arms extended, hips raised slightly.
  • Lift left hand and right foot off ground and rotate upper body to left as you bring right knee across body toward left armpit.

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Prev 3 of 9 Next

  • Pivoting on left foot with left knee bent, continue rotating torso until you're faceup.
  • Place right foot on ground next to left and right palm down so that hands are on either side of hips, fingers pointing behind you with feet hip-width apart in front of you, knees bent 90 degrees.
  • Lift hips until torso is in a tabletop position.
  • Reverse move to return to start.
  • Do 3 sets of 20 reps.

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Prev 4 of 9 Next

Frog Hop

Targets: Shoulders, upper back, chest, triceps, abs, and legs

Prev 5 of 9 Next

  • Press through palms and feet to pop body into air a few inches.
  • Land in slight tuck with elbows bent.
  • MAKE IT EASIER: Start on knees in modified push-up position and pop up with upper body only.
  • Do 3 sets of 10 reps.

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Prev 6 of 9 Next

Staggered Push-Up

Targets: Shoulders, chest, triceps, and abs

  • Start on ground in full push-up position, balancing on hands and feet with arms extended, body forming a straight line from head to heels.
  • Place right hand at two o'clock position, left hand at eight o'clock; do 10 push-ups.
  • Next, place right hand at four o'clock, left at 10 o'clock; do 10 push-ups to complete 1 set.
  • Do 3 sets.

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Prev 7 of 9 Next

Forearm Press

Targets: Shoulders, chest, lower back, triceps, and abs

  • Start on ground in plank position, balancing on forearms and feet, body forming a straight line.

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Prev 8 of 9 Next

  • Press through palms to straighten arms.
  • MAKE IT EASIER: Straighten left arm, then right.
  • Return to start. Do 3 sets of 8 reps.

Originally published in FITNESS magazine, July/August 2011.

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What do you think? Review this slideshow!

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christymingo wrote:

why aren't these in PDF so they can be viewed in one?

12/5/2013 02:50:34 PM Report Abuse
jick1980 wrote:

żżżżżżżż m­y A­unty Ga­bri­ella g­ot Ni­ssan NV­200 Mini­van jus­t b­y som­e p­art tim­e worki­ng onli­ne wi­th a che­ap la­ptopż Ge­t th­e fa­cts,żżżżż żżżż48.żżż do not copy paste this manually right this in your browser żżżżżżżż

12/4/2013 11:11:26 AM Report Abuse
me.moammer wrote:

why i cant open the other pages and slides? just the first page comes and then i cant continue reading :( maybe its because of proxy? yeah? i didnt have the problem before

12/3/2013 02:52:52 AM Report Abuse
tiptoegsxr wrote:

What can I do if I am handicapped? I ambulate with a cane...I can stand on one foot, but I would need a wall or something to keep me up!

10/6/2012 02:26:43 PM Report Abuse
a3984502 wrote:

Right now I am following the Diet Plan for You blog by nutrition specialist Kate Hill. Kate helped me lose weight in a healthy way in few weeks, without starving! If you want to lose weight, just visit Kate's blog at: http://dietplanforyou.blogspot.com

11/5/2011 03:59:52 AM Report Abuse
jillrobertson wrote:

To view all of the slides at once, click on the print icon and then click on "print all slides."

8/29/2011 11:10:59 AM Report Abuse
renniks5 wrote:

These are difficult exercises. Great if you are fit and have no shoulder problems. For less fit indivicuals, these put a lot of strain on the shoulders and back if not done with good form.

8/29/2011 10:47:32 AM Report Abuse
bethmccracken1 wrote:

I agree, a video on some of these with a bit more clarity on form and technique would be helpful

8/29/2011 09:56:58 AM Report Abuse
hudgensd1 wrote:

How long do I hold the Forearm Press? There is only info about repetitions on the first exercise.

7/27/2011 08:22:35 PM Report Abuse
indigo77 wrote:

There's too much going on in these moves, please post a video!

7/23/2011 09:31:29 AM Report Abuse
jhawlkfan wrote:

please put these on one page instead of a slideshow its way to slow!!

7/21/2011 12:19:46 PM Report Abuse
mwalls5000 wrote:

The first one was easy to follow but, the rest of them I would have to see in action in order to be able to do them myself. I just don't get it.

7/18/2011 01:54:25 PM Report Abuse

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