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The Secret to Jillian Michaels' Amazing Arms

  • Andrew Southam

    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.
  • Andrew Southam

    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.
  • Andrew Southam

    Hip Heist Step 2


    • 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.


  • Andrew Southam

    Frog Hop

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

    • Start on ground on all fours, toes curled under.
    • Lift knees an inch off ground in a slight tuck position and then bend elbows slightly.
    • Andrew Southam

      Frog Hop Step 2


      • 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.


    • Andrew Southam

      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.
    • Andrew Southam

      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.
    • Andrew Southam

      Forearm Press Step 2


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