For faster results, sign up for the free Jump Start Diet plan designed to go with this workout. You could lose up to 8 pounds this month.
You've seen her transform contestants into lean machines. Now SELF contributing editor Jillian Michaels is here to help you achieve better-body greatness, and this time it's personal. When the cameras aren't rolling, Michaels kicks her own butt with the unique blend of martial arts-based moves shown exclusively here. "This routine is fast and furious. You'll burn fat and build lean muscle in the shortest time possible," she says.
How it Works
The moves are grouped into three circuits; each has three toning exercises and a one-minute cardio burst. The exercises are challenging? this is Jillian, after all! Also, don't get discouraged if you can't do them perfectly right away. Progress will be fast, we promise.
You'll need: A mat and a hand towelTry it: Do the indicated reps of each move, in order, until you've completed the three circuits one time. Still got gas in the tank? Good for you! Run through the routine one or two more times.
Circuit 1
Knee Trap: Stand with feet hip-width apart. Squat deeply, reaching arms forward at shoulder height for balance. Rise, balancing on left leg as you draw right knee toward chest, shin parallel to ground. "Trap" right knee with left hand and right foot with right hand (as shown); hold for one second. Return to squat. Do 10 reps. Switch sides; repeat. WORKS ABS, OBLIQUES, BUTT, THIGHS
Wheel Push-Up: Lie faceup on mat, knees bent, feet flat, heels a few inches from butt. Place hands above and on either side of head, palms flat, fingers pointing toward shoulders. Press hips up, straightening arms and arching back (as shown). (You can ask a friend to spot you!) Pause; lower to start. Repeat for 10 reps. WORKS ARMS, ABS, BUTT, THIGHS
Ab Slide: Place folded towel on ground, a foot in front of you. Stand with feet hip-width apart, legs as straight as possible, and bend forward, placing palms on towel (as shown). Push towel forward as you extend into plank position. Try to keep legs and arms straight as you pull towel back toward feet for one rep. Do 10 reps.WORKS ABS, SHOULDERS, TRICEPS, CHESTPair this workout with the Jump Start Diet for real results.
Cardio Burst: In push-up position, alternate bringing one knee at a time toward chest, for one minute.Circuit 2
Dragon Stance: Stand with feet staggered wider than hip-width apart, left foot in front of right. Turn left toes out; place hands on hips. Twist right knee toward left knee and lower to ground, keeping shoulders back and hips square (as shown). Hold for 10 to 30 seconds. Return to start. Do 10 reps. Switch sides; repeat. WORKS HIPS, BUTT, THIGHS, CALVES
Bear Craw: Start on all fours. With back straight, abs tight, hands directly beneath shoulders, crawl forward on hands and balls of feet (knees lifted a few inches off ground). Take small, quick steps, for five seconds (as shown); crawl backward for five seconds. Do 10 reps. WORKS SHOULDERS, ARMS, CHEST, BACK, ABS, THIGHS
Shifting Push-Up: Start in push-up position, hands wider than shoulder-width apart. (Too tough? Keep knees on ground.) Shift weight to right side and drop body to floor, keeping right elbow close to body, left arm straight and extended (as shown). Inhale, using core to lift body back to start. Switch sides; repeat. Do three reps. WORKS SHOULDERS, TRICEPS, CHEST, ABS
Cardio Burst: Complete the circuit with one minute of jumping jacks.
Circuit 3
Jackknife: If not on carpet, put folded towel on ground; do a headstand, placing palms flat on either side of head and extending legs straight up. Keeping back straight, slowly bend at waist and lower legs as far as you can; Jillian taps the ground. Slowly raise legs to return to start. Do three to five reps. If you're a beginner, lean your back flush against a wall. WORKS SHOULDERS, BACK, ABS, THIGHS, HAMSTRINGS
Windmill: Start in plank position. Shift weight to right hand and reach left hand to sky as you roll into a side plank, left foot staggered behind right (as shown). Separate legs to hip-width apart, balancing on heels, as you turn over, belly up, placing left hand on ground to come into a reverse plank. Repeat on left side for one rep. Do six reps. WORKS SHOULDERS, CHEST, BACK, ABS, HIPS
Rock and Roll Squat: Stand at end of mat with feet hip-width apart, elbows bent, palms out. Squat deeply and smoothly roll onto back. In one fluid motion, press palms into mat on either side of head to lift hips (as shown), then use momentum to propel legs forward and come up to standing. Do 10 reps. WORKS BACK, ABS, BUTT, THIGHS
Cardio Burst: Do 30 seconds of high knees followed by 30 seconds of butt kicks.
Pair this workout with the Jump Start Diet for real results.
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