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UltimateDumbbell8 Week 2010 ICON Health & Fitness, Inc. All rights reserved.Weight Loss Program“Build strength and muscle tone, enhance metabolism,and get conditioned with my Dumbbell Power Set.”www.jillianmichaels.comPlease note that not all exercises are referenced onthe product exercise chart or instructional DVD.
UltimateWEEKS 1 – 2DumbbellDAYS 3 and 6Couch PotatoDAYS 1 and 4WARM-UPJumping JacksMarch in PlaceCIRCUIT 1Cresent Pose Row[Right Leg Forward]Cross Arm Extensionin Single Leg Bridge[Right Side]Jumping JacksMarch in Place8 Week Weight Loss ProgramCresent Pose Row[Left Leg Forward]Cross Arm Extensionin Single Leg Bridge[Left Leg]These days should be cardio only. Shoot for 30 minutes doing the activity of your choice. Mix itup. Try incline walking. Stair climbing. Rowing. Swimming. Biking etc. No strength training. It’simperative that you let your muscles rest between training sessions. Studies have shown thatyou get best results when you train a muscle group 2 times a week with 2 days of rest betweentraining sessions. Make sure you take at least one day totally off exercise.CIRCUIT 2CIRCUIT 3Prone CobraSit-Upsto DumbbellRotationsIso SquatBent Over RowStork FliesProne CobraSumo Squat toUpright RowIso SquatBent Over RowSit-Upsto DumbbellRotationsJumping JacksStork FliesMarch in PlaceSumo Squat toUpright RowAdvance to Circuit 1Repeat 3 timesand advance to Circuit 2Repeat 3 timesand advance to Circuit 3Repeat 3 timesand stretch
UltimateWEEKS 1 – 2DumbbellDAYS 3 and 6Couch PotatoDAYS 2 and 5WARM-UP8 Week Weight Loss ProgramCIRCUIT 1These days should be cardio only. Shoot for 30 minutes doing the activity of your choice. Mix itup. Try incline walking. Stair climbing. Rowing. Swimming. Biking etc. No strength training. It’simperative that you let your muscles rest between training sessions. Studies have shown thatyou get best results when you train a muscle group 2 times a week with 2 days of rest betweentraining sessions. Make sure you take at least one day totally off exercise.CIRCUIT 2CIRCUIT 3Stationary Lungeswith Lateral RaisesTriceps Extensionin Bridge PoseV Crunchwith Chest PassMarch in PlaceTriceps KickbacksSquat PressShoulder CombosJumping JacksTriceps Extensionin Bridge PoseSquirmStationary Lungeswith Lateral RaisesMarch in PlaceTriceps KickbacksV Crunchwith Chest PassShoulder CombosJumping JacksArnoldsSquat PressChest Flywith BridgeJumping Jacks[Right Leg Forward][Left Leg Forward]March in PlaceAdvance to Circuit 1Repeat 3 timesand advance to Circuit 2Repeat 3 timesand advance to Circuit 3Repeat 3 timesand stretch
UltimateWEEKS 3 – 4DumbbellDAYS 3 and 6BeginnerDAYS 1 and 4WARM-UP8 Week Weight Loss ProgramCIRCUIT 1These days should be cardio only. Shoot for 30 minutes doing the activity of your choice. Mix itup. Try incline walking. Stair climbing. Rowing. Swimming. Biking etc. No strength training. It’simperative that you let your muscles rest between training sessions. Studies have shown thatyou get best results when you train a muscle group 2 times a week with 2 days of rest betweentraining sessions. Make sure you take at least one day totally off exercise.CIRCUIT 2CIRCUIT 3Dead Liftsto Call RaisesSumo Squat toUpright RowCross Arm Extensionsin Single Leg BridgeStork FliesIso SquatBent Over RowJumping JacksPlank RowPike CrunchCurtsey Lungeswith Biceps CurlMarch in PlaceDead Liftsto Call RaisesSumo Squatto Upright RowJumping JacksCross Arm Extensionsin Single Leg BridgeStork FliesJumping JacksMarch in Place[Right Side][Left Side]March in PlaceAdvance to Circuit 1Cresent Pose Row[Right Leg Forward]Cresent Pose Row[Left Leg Forward]Iso SquatBent Over RowPlank RowRepeat 3 timesand advance to Circuit 2Repeat 3 timesand advance to Circuit 3Repeat 3 timesand stretch
UltimateWEEKS 3 – 4DumbbellDAYS 3 and 6BeginnerDAYS 2 and 5WARM-UPJumping Jacks8 Week Weight Loss ProgramCIRCUIT 1Biceps Serving MoveThese days should be cardio only. Shoot for 30 minutes doing the activity of your choice. Mix itup. Try incline walking. Stair climbing. Rowing. Swimming. Biking etc. No strength training. It’simperative that you let your muscles rest between training sessions. Studies have shown thatyou get best results when you train a muscle group 2 times a week with 2 days of rest betweentraining sessions. Make sure you take at least one day totally off exercise.CIRCUIT 2Dumbbell Push-UpCIRCUIT 3Side Plank Press(Right Side/Left Side)Jog In PlaceChest Flywith BridgeForward Lunges withOverhead ExtensionsV Crunchwith Chest PassJumping JacksArnoldsDumbbell Push-UpTriceps KickbacksJog In PlaceBiceps Serving MoveForward Lunges withOverhead ExtensionsSit-Upsto DumbbellRotationsJumping JacksChest Flywith BridgeDumbbell Push-UpShoulder CombosArnoldsForward Lunges withOverhead ExtensionsJog In PlaceAdvance to Circuit 1Repeat 3 timesand advance to Circuit 2Repeat 3 timesand advance to Circuit 3Stationary Lungeswith Lateral Raises[Alternating Legs]Repeat 3 timesand stretch:15 each
UltimateWEEKS 5 – 6DumbbellDAYS 3 and 6IntermediateDAYS 1 and 4WARM-UP8 Week Weight Loss ProgramCIRCUIT 1These days should be cardio only. Shoot for 30 minutes doing the activity of your choice. Mix itup. Try incline walking. Stair climbing. Rowing. Swimming. Biking etc. No strength training. It’simperative that you let your muscles rest between training sessions. Studies have shown thatyou get best results when you train a muscle group 2 times a week with 2 days of rest betweentraining sessions. Make sure you take at least one day totally off exercise.CIRCUIT 2CIRCUIT 3Mountain ClimbersDead Liftsto Calf RaisesPlank RowIso SquatBent Over RowJumping JacksCurtsey Lungeswith Biceps CurlsHammer CurlsPike CrunchJog In PlaceSquirmSumo Squatto Uptight RowBiceps Serving MoveMountain ClimbersDead Liftsto Calf RaisesPlank RowProne CobraJumping JacksCurtsey Lungeswith Biceps CurlsHammer CurlsPike CrunchJog In PlaceSquirmSumo Squatto Uptight RowBiceps Serving MoveAdvance to Circuit 1Repeat 3 timesand advance to Circuit 2Repeat 3 timesand advance to Circuit 3Repeat 3 timesand stretch
UltimateWEEKS 5 – 6DumbbellDAYS 3 and 6These days should be cardio only. Shoot for 30 minutes doing the activity of your choice. Mix itup. Try incline walking. Stair climbing. Rowing. Swimming. Biking etc. No strength training. It’simperative that you let your muscles rest between training sessions. Studies have shown thatyou get best results when you train a muscle group 2 times a week with 2 days of rest betweentraining sessions. Make sure you take at least one day totally off exercise.IntermediateDAYS 2 and 5WARM-UP8 Week Weight Loss ProgramCIRCUIT 1CIRCUIT 2Jumping JacksArnoldsShoulder CombosJog in PlaceBiceps Serving MoveStationary Lungeswith Lateral Raises[Alternating Legs]Mountain ClimbersJumping JacksCIRCUIT 3Sit-Upsto DumbellRotationsSide Plank Press(Right Side/Left Side)Chest Flywith BridgeV Crunchwith Chest PassForward Lunges withOverhead ExtensionsCross Arm Extensionin Single Leg BridgeTriceps KickbackDumbbell Push-Up(Right Side/Left Side):30 eachJog in PlaceMountain ClimbersAdvance to Circuit 1Repeat 3 timesand advance to Circuit 2Repeat 3 timesand advance to Circuit 3Repeat 3 timesand stretch:30 each
UltimateWEEKS 7 – 8Dumbbell8 Week Weight Loss ProgramDAYS 3 and 6AdvancedDAYS 1 and 4These days should be cardio only. Shoot for 30 minutes doing the activity of your choice. Mix itup. Try incline walking. Stair climbing. Rowing. Swimming. Biking etc. No strength training. It’simperative that you let your muscles rest between training sessions. Studies have shown thatyou get best results when you train a muscle group 2 times a week with 2 days of rest betweentraining sessions. Make sure you take at least one day totally off exercise.WARM-UPCIRCUIT 1CIRCUIT 2Butt KicksStork FliesIso SquatBent OverDead Liftsto Calf RaisesJumping JacksSumo Squatto Upright RowPlank RowHammer CurlsJog In PlaceSit-Upsto DumbbellRotationsProne CobraSquirmCurtsey Lungeswith Biceps CurlsButt KicksCIRCUIT 3Cresent Pose Row[Right Leg Forward/Left Leg Forward]Cross Arm Extensionin Single Leg Bridge[Right Side/Left Side]Jumping JacksJog In PlaceAdvance to Circuit 1Repeat 3 timesand advance to Circuit 2Repeat 3 timesand advance to Circuit 3:30 eachRepeat 3 timesand stretch:30 each
UltimateWEEKS 7 – 8DumbbellDAYS 3 and 6AdvancedDAYS 2 and 5WARM-UP8 Week Weight Loss ProgramCIRCUIT 1These days should be cardio only. Shoot for 30 minutes doing the activity of your choice. Mix itup. Try incline walking. Stair climbing. Rowing. Swimming. Biking etc. No strength training. It’simperative that you let your muscles rest between training sessions. Studies have shown thatyou get best results when you train a muscle group 2 times a week with 2 days of rest betweentraining sessions. Make sure you take at least one day totally off exercise.CIRCUIT 2CIRCUIT 3Jumping JacksTriceps Extensionin Bridge PoseSide Plank PressMountain ClimbersTriceps KickbacksSquat PressShoulder CombosJog In PlaceV Crunchwith Chest PassSquirmDumbbell Push-UpJumping JacksForward Lunges withOverhead ExtensionsBiceps Serving MoveArnoldsRepeat 3 timesRepeat 3 times[Right Side]Pike CrunchMountain ClimbersJog In PlaceAdvance to Circuit 1and advance to Circuit 2and advance to Circuit 3Repeat 3 timesand stretch
UltimateNOTESDumbbell8 Week Weight Loss ProgramNOTES
Dumbbell 8 Week Weight Loss Program Ultimate WARM-UP CIRCUIT 2 CIRCUIT 3 Advance to Circuit 1 Repeat 3 times and advance to Circuit 3 Repeat 3 times and stretch These days should be cardio only. Shoot for 30 minutes doing the activity of your choice. Mix it up. Try incline walking. Stair climbing. Rowing. Swimming. Biking etc. No strength .
