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Jillian Michaels' Summer SHAPE Up Workout: Month 3

Bring on the Bikini!

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Beach getaways and pool parties are filling up your calendar—which means it’s officially crunch time for that swimsuit physique. If you've been following our Summer SHAPE Up plan since May, consider this routine your detailing package: It will carve out sexy cuts while firming your last stubborn soft spots. (Missed the first two months? Start now and you'll still see motivating results.) Based on the über-trainer's latest DVD, Jillian Michaels Hard Body ($15;, these exercises target multiple muscles at once to maximize your time. Plus, you'll spend the majority of the workout doing plyometrics (powerful jumping moves), which cranks up the calorie burn to double-digits-a-minute territory.

How it works: Do each move for 1 minute in order, then rest for up to 60 seconds. Repeat the entire circuit twice more. Squeeze in three of these sessions, as well as three additional cardio workouts, a week.

You'll need: A pair of 5- to 8-pound dumbbells.

For best results, pair this routine with the Beach Body Diet program.

RELATED: Summer SHAPE Up Workout Month 1

BONUS: Check out this full-length workout video and see all the moves in action!

Chair Pose Jump

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Stand with feet together, arms extended at sides, palms facing thighs. Squat as you raise arms overhead [A], then bring arms down to your sides (and slightly behind you) as you jump up [B]. Land in starting position. (If this is too tough, skip the jump and simply squat, rise up, and repeat.) Continue for 60 seconds.

Works butt, legs, shoulders, and back

Falling Pushup

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Get in pushup position with knees on the ground, shoulders aligned over wrists. Bend elbows out to sides [A], forcefully push off the ground [B], then immediately return to starting position. Repeat, doing as many reps as possible in 60 seconds. (Too hard? Do pushups on your knees instead.)

Works chest, arms, shoulders, and core

Cheer Jump

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Stand with feet together, arms extended at sides and palms facing thighs. Jump up, clapping hands overhead as you separate legs into an inverted “V” shape [shown]. Land in starting position.

Works legs, butt, and core

Deadlift to Hammer Curl

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Stand with feet close together and hold a dumbbell in each hand, arms extended at sides and palms facing thighs. Keeping back straight and weights close to body, bend forward from hips[A]. Rise up, then bend elbows, curling weights toward your shoulders [B]. Extend arms to starting position.

Works butt, legs, back, and biceps

Jumping Plié Row

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Stand with feet wide, toes turned out. Hold a dumbbell in each hand, arms extended in front of you and palms facing your body. Bend knees [A], then jump up as you bend elbows out to sides, drawing weights toward chest until upper arms are parallel to the ground [B]. Land in starting position.

Works butt, legs, and back

Superman Angel Fly

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Lie facedown with legs extended hip-width apart on the ground behind you. Hold a dumbbell overhead with both hands, arms extended and palms facing each other. Lift arms, chest, and legs [A]. Transfer weight to right hand and bring arms behind your back. Then pass weight to left hand [B] and bring arms overhead again, passing weight to right hand. Continue, lowering chest and legs between each rep if necessary.

Works core

To maximize your results, team this training plan with our exclusive beach body diet plan! Click here to get the slimming recipes from month 1 of the program.

More Summer SHAPE Up Workouts:

Month 1: Jump-Start Your Beach Body

Month 2: Tone Your Trouble Zones