Jillian Michaels' Summer SHAPE Up Workout: Month 1
Jump-Start Your Beach Body
It may still be spring, but we've got bikinis on our minds! If you kick your fitness routine into high gear now, you can avoid the last-minute panic come summer. This three-month plan, inspired by the DVD Jillian Michaels Hard Body ($15, jillianmichaels.com), is your weapon against two-piece angst. Each month Jillian will design a new total-body sculpting circuit that'll have you torching more than 9 calories a minute while you tone every inch. (To shed fat even faster, pair this program with The Beach Body Diet Plan.)
Start today and make this the year you actually look forward to swimsuit shopping!
How it works: After the warm-up (on the next slide), do each exercise for 1 minute in order. Repeat the entire circuit (moves 1 through 6) twice more. Squeeze in three of these sessions, as well as two more cardio workouts, a week.
You'll need: A pair of 3- to 8-pound dumbbells.
Warm-Up: River Dance
Do jumping jacks or jump rope for 30 seconds, then do River Dance [pictured left, instructions below] for 30 seconds. Repeat twice.
River Dance: Place a dumbbell on the ground and stand facing it, feet hip-width apart and hands on hips. Tap right foot on the weight [A], then jump, switching feet so left foot taps the weight [B]. Continue, alternating feet and moving at a quick pace, until 1 minute is up.
Works legs and butt
Row to Lunge Curl
Stand with feet hip-width apart and hold a dumbbell in each hand, arms extended in front of you, palms facing thighs. Bend elbows out to sides until upper arms are parallel to the ground [A]. Lower weights to starting position and take a big step forward with left foot; lower into a lunge as you curl weights toward your shoulders [B]. Step back as you lower weights to return to starting position. Repeat, lunging forward with right leg. Continue, alternating legs, until 1 minute is up.
Works butt, legs, back, and biceps
Lie faceup with legs extended straight up toward the sky, feet over hips, and hands behind head. Crunch up, lifting shoulders off the ground [A]. Keeping shoulders lifted, slowly lower left leg toward the ground (the more you drop it, the tougher the move) [B], then switch legs. Continue, alternating legs, until 1 minute is up.
Bridge, Fly, Banger
Lie faceup with knees bent and feet on the ground, and hold a dumbbell in each hand outside shoulders, palms facing knees. Raise hips until body is aligned from knees to shoulders. Extend arms, pressing weights over chest [A], then rotate palms toward each other and lower arms out to sides, elbows slightly bent [B].
Bring arms toward each other, weights over chest and palms facing each other, then bend elbows, lowering weights toward head [C]. Extend arms, then bend elbows out to sides to return to starting position. Do as many reps as possible in 1 minute.
Works butt, core, chest, and triceps
Downward-Facing Dog Lift
Get in plank position and then push hips straight up toward the sky so your body forms a "V" shape, heels lifted or on the ground [A]. Raise left leg high behind you [B], then lower leg to starting position. Repeat, this time lifting right leg. Continue, alternating legs, until 1 minute is up.
Works legs, butt, shoulders, and back
Lie faceup with legs extended on the ground in front of you and arms extended overhead, palms facing sky. Sit up and bend forward, reaching hands toward toes [A]. Return to starting position, then roll to the left [B] until you're facedown. Raise arms, chest, and legs [C], lower them, then roll back to starting position.
Stand with feet together, knees slightly bent, and arms extended at sides. Keeping shoulders squared, jump up and rotate lower body to the right as you bring arms to your left side. Immediately jump and rotate to the left [shown]. Continue, alternating sides, until 1 minute is up.
Works legs, butt, and core