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.
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.
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.
- 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.
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.
Single-Leg Mountain Climbers
- 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.
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.
Hollow Man Chest Flye Combo
- 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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Jillian Michaels' Bodyshred Circuit Workout
Burn megacalories, blast fat, and sculpt all over in less than 30 minutes with Jillian's new kick-butt workout. Based on Jillian Michaels Bodyshred, a high-energy circuit class offered at Crunch gyms nationwide, this results-driven combo of strength, cardio, and core circuits will leave you tight, toned, and totally ready to show off your hard work. What are you waiting for?