See results in as little as 2 weeks with this challenging program from The Biggest Loser trainer
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The gym is packed, and you’re sporting a shiny new pair of sneakers. It must be January! But 2013 will be different: You will get trim and toned for good. All you need is a plan that’s super-effective but doesn’t suck up a lot of your time—and this is it. Based on Jillian Michaels BODYSHRED (a new program at Crunch gyms nationwide), this 30-minute routine includes strength moves to sculpt sexy muscle, core challengers to whittle your middle, and heart-rate-revving plyometrics to blast calories. Team it with a healthy diet and Jillian’s motivational tips, and your resolution will become a reality before the gym crowd thins out.
How it works: Five times a week, warm up for 3 minutes by jogging in place or jumping rope. Then, do circuits 1 and 2 twice. Cool down with 3 minutes of low-intensity moves like arm circles, toe taps, and walking lunges.
You’ll need: A pair of 5- to 8-pound weights. (A mat is optional.)
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Do each move on the following slides for 30 seconds in order; repeat once.
Jillian's Tip: “Flip your script.”
Instead of complaining that a workout is hard, say, “It’s not easy.” Positive words affect your actions better than negative ones do.
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Works: Core, chest, arms, and shoulders
Get in plank position, then push hips straight up (so your body forms an inverted “V” shape like Downward Dog). Lift left leg at a diagonal behind you [A].
Bring left leg down and across right leg as you bend elbows and rotate torso to the right [B].
Reverse motion to return to starting position. Switch sides on next set. (To make it easier, do a push-up with leg raised at hip height behind you.)
Make it easier: If you can't perform this exercise with proper form, try a less advanced variation such as the one demonstrated here.
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Works: Butt, legs, back, and shoulders
Stand holding a dumbbell with both hands near right ear and raise right knee to hip height in front of you [A].
Extend arms at a diagonal to the left as you rotate torso to the left and bend left knee, lowering right leg to the ground [B].
Reverse motion to return to starting position. Switch sides on next set.
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Works: Legs, butt, and back
Stand with feet slightly wider than shoulders and hold a dumbbell in each hand at sides, palms facing thighs. Squat until thighs are parallel to the ground [A].
Bend elbows straight back, drawing weights toward your sides [B], then extend arms to starting position.
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Stand with feet together and arms at sides, palms facing thighs. Push off left foot as you hop to the right with right foot, bending forward from hips and extending right arm above shoulder as you reach left hand toward right foot [A].
Repeat in the opposite direction [B]. Continue, quickly hopping from side to side.
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Kneel with tops of feet on the ground and sit back on your heels. Extend arms straight back behind you, fingers wide and palms facing each other, and lean forward slightly [A].
Jump up [B].
Land in a squat, bent forward from hips with arms in front of you [C].
Step down to starting position and repeat. (To make it easier, squat and jump up, extending arms overhead.)
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Lie faceup with hands behind your head and legs straight up over hips. Crunch up as you lift your butt [shown]. Lower to starting position.
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Sit with knees bent, feet on the ground, and hold a dumbbell in front of your hips with both hands. Extend legs at a 45-degree angle in front of you and lean back until you feel your abs engage. Rotate shoulders to the right as you bring weight outside right thigh [shown].
Repeat in the opposite direction. Continue, rotating from side to side. (To make it easier, keep your knees bent.)
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Do each move for 30 seconds in order; repeat once.
Jillian's Tip: “Make a ‘slim list.’”
Write down all the reasons why you want to be fit, and be specific. Think: have sex with the lights on, look amazing in a bikini, play hockey with my son. Post the list in a few spots you’ll see often.
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Works: Butt and legs
Stand with feet slightly wider than shoulders and hold a dumbbell in front of face, fingers clasped. Squat until thighs are parallel to the ground [A].
Lower butt toward the ground [B], then rise up to starting position.
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Works: Butt, legs, and triceps
Stand with feet a stride’s length apart, left foot in front of right, and hold a dumbbell in each hand. Bend left knee 90 degrees, aligning it over ankle, and bend elbows straight back behind you, drawing weights toward your sides with palms facing each other. Extend arms as you rotate palms toward the sky [shown]. Return to starting position. Switch legs on next set.
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Works: Butt, legs, core, shoulders, and back
Stand holding a dumbbell in each hand at sides. Shift weight to left leg as you raise right leg to hip height behind you, hands under shoulders and palms facing each other [A].
Raise arms out to sides [B], then lower to starting position. Switch legs on next set. (Video: See the move in action here!)
Make it easier: If you can't perform this exercise with proper form, try a less advanced variation like the one demonstrated here.
Long Jump Around
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Stand with feet shoulder-width apart and arms at sides, palms facing thighs. Bend knees as you reach arms behind you [A].
Jump up and forward [B] as far as you can. Turn around and jog back to starting position.
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Stand with feet staggered, left in front of right, knees slightly bent. Bend elbows and raise right arm to shoulder height in front of you as you extend left arm behind you (as if you were running) [shown]. Jump up as you switch arms and legs. Jump back to starting position.
Shoulder Stand Reach
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Lie faceup with legs extended on the ground in front of you and arms at sides, palms on the ground. Raise your legs straight up as you lift your back [A].
Lower your back and legs to the ground, sit up, and reach hands toward toes [B].
Reverse motion to return to starting position.
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Lie faceup with arms extended out to sides at shoulder level, palms on the ground and legs extended over hips. Lower legs in a circular motion to the right [A], center [B], and left [C].
Repeat in opposite direction. Alternate direction each rep.