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Jillian Michaels' Bodyshred Circuit Workout

  • Justin Stephens

    How This Workout Works

    What You'll Need: 3- to 8-pound dumbbells, a mat (optional)

    How It Works

    Do Jillian's 3-2-1 interval method four days a week. Warm up for five minutes by jumping rope or running in place. Next, move on to the three circuits: Do three minutes of strength (30 seconds per move; repeat entire circuit once); then do two minutes of cardio (30 seconds per move; repeat entire circuit once); and finish with one minute of core (30 seconds per move). Do three sets total.

     
  • Justin Stephens

    Circuit 1: Strength: Dumbbell Row in Crescent

    Targets back, butt, and legs

    • Stand with feet hip-width apart holding a dumbbell in each hand, arms by sides, palms facing in.
    • Step back with left leg, bending right knee 90 degrees and keeping left leg straight and heel lifted, body hinging forward slightly from hips, arms extended by sides.
    • Maintaining lunge position, drive elbows behind you to bring dumbbells by ribs, palms in, squeezing shoulder blades together.
    • Lower dumbbells toward floor, straightening arms. Switch legs for second set.
  • Justin Stephens

    Alternating Side Lunge with Reverse Flye

    Targets shoulders, back, butt, and legs

    • Stand with feet together holding a dumbbell in each hand, arms in front of thighs, palms facing each other.
    • Step right leg out to right side, bending left knee.
    • Keep right leg straight as you simultaneously hinge forward from hips until back is parallel to floor; extend arms directly below chest.
    • Keeping head in line with spine, extend arms out to sides at shoulder height.
    • Slowly lower arms toward floor. Push off right leg to return to start position. Switch sides.
     
  • Justin Stephens

    Dive Bomber

    Targets shoulders, chest, triceps, back, abs, and thighs

    • Start in full plank position with hands directly under shoulders and body forming a straight line.
    • Lift hips so body forms an inverted V and feet are flat on floor, then slowly bend elbows, lowering chest toward floor while bringing head forward.
    • In one fluid movement, push into palms as you thrust chest forward; then lift chest upward as you lower hips to the floor, straightening arms (you should be looking up and balancing on balls of your feet).
    • Reverse motion back to start position to complete 1 rep.

    MAKE IT EASIER: Bend knees slightly.

  • Justin Stephens

    Circuit 2: Cardio: Jump Jack Squat and Touch the Ground

    Targets abs, butt, and legs

    • Stand with feet together, arms above head.
    • Jump up, landing in a deep squat with feet about hip-distance apart. Tap floor in front of feet with right hand, keeping left arm above head.
    • Jump up, bringing feet together and both arms above head.
    • Repeat, touching floor with opposite hand to complete 1 rep.
     
  • Justin Stephens

    Single-Leg Mountain Climbers

    Targets shoulders, chest, upper back, triceps, abs, and legs

    • Start in full plank position, balancing on palms and toes, body forming a straight line.
    • Pull left knee in toward chest, keeping right leg extended.
    • Keeping palms planted firmly on ground and left knee tucked into chest, jump right leg forward.
    • Jump right leg back to full plank position. Continue hopping forward and back with right leg for 30 seconds. Switch legs for second set.
  • Justin Stephens

    Circuit 3: Core: Windshield Wiper

    Targets abs, obliques, and legs

    • Lie faceup on the floor, feet together, legs extended; bring arms out to shoulder level with palms resting on floor.
    • Keeping feet together and legs straight, extend legs toward ceiling.
    • Maintaining position, lower legs to the right, bringing them as close to floor as you can while keeping your upper back and shoulders planted.
    • Raise legs back to start position, then lower legs to the left to complete 1 rep.

    MAKE IT EASIER: Bend knees.

     
  • Justin Stephens

    Hollow Man Chest Flye Combo

    Targets shoulders, chest, triceps, back, abs, and legs

    • Lie faceup on floor, legs extended with feet together, holding a dumbbell in each hand, arms by sides.
    • Lift your head and shoulders off floor and raise both legs 45 degrees; bring arms together over chest.
    • Maintaining position, lower arms out to sides until hands almost touch the floor, palms facing up; keep elbows slightly bent.
    • Bring arms back together over chest, keeping legs raised; repeat.

    Originally published in FITNESS magazine, April 2013.

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