SUMMER SHRINK

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

clairelritchie on June 30, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Thighs, Trapezius, Triceps, Chest, Abs, Biceps

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Saturday

Tags:

slim and tone, Jillian Michaels

Description

Jillian Michaels - No More Trouble Zones Circuit

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Squat to Shoulder Press and Twist	2 kg.	10	60
	2 kg.	10	60
	2 kg.	10	60
Dumbbell Reverse Lunge	2 kg.	10	60
	2 kg.	10	60
	2 kg.	10	60
Trapezius
Dumbbell Incline Shoulder Raise	2 kg.	10	60
	2 kg.	10	60
	2 kg.	10	60
Thighs
Dumbbell Squats	2 kg.	10	60
	2 kg.	10	60
	2 kg.	10	60
Triceps
Dumbbell Triceps Press	2 kg.	10	60
	2 kg.	10	60
	2 kg.	10	60
Chest
Dumbbell Chest Press on Swiss Ball	2 kg.	10	60
	2 kg.	10	60
	2 kg.	10	60
Abs
Dumbbell Crunches	2 kg.	10	30
	2 kg.	10	30
	2 kg.	10	30
	-	-	30
Leg Raises	-	10	30
	-	10	30
	-	10	30
Bicycle Crunches	-	10	30
	-	10	30
	-	10	30
Chest
Plank to Pushup	-	20	60
	-	20	60
	-	20	60
Thighs
Dumbbell Deadlifts	2 kg.	10	60
	2 kg.	10	60
Biceps
Standing Dumbbell Hammer Curls	2 kg.	10	60
	2 kg.	10	60
Thighs
Dumbbell Squat to Curl to Press	2 kg.	10	60
	2 kg.	10	60
Dumbbell Side Lunge and Curl	2 kg.	10	60
	2 kg.	10	60
Dumbbell Sumo Squat	2 kg.	10	60
	-	-	60
Abs
Double Crunch	-	10	30
	-	10	30
Side Plank with Oblique Twist	-	10	30
	-	10	30
Thighs
Toe Taps With Medicine Ball	-	10	60
	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Stretching	0 km	10	-
Yoga Level 1: Cobra	0 km	1	-
Elliptical Trainer	0 km	10	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Squat to Shoulder Press and Twist	2 kg.	10	60
	2 kg.	10	60
	2 kg.	10	60
Dumbbell Reverse Lunge	2 kg.	10	60
	2 kg.	10	60
	2 kg.	10	60
Trapezius
Dumbbell Incline Shoulder Raise	2 kg.	10	60
	2 kg.	10	60
	2 kg.	10	60
Thighs
Dumbbell Squats	2 kg.	10	60
	2 kg.	10	60
	2 kg.	10	60
Triceps
Dumbbell Triceps Press	2 kg.	10	60
	2 kg.	10	60
	2 kg.	10	60
Chest
Dumbbell Chest Press on Swiss Ball	2 kg.	10	60
	2 kg.	10	60
	2 kg.	10	60
Abs
Dumbbell Crunches	2 kg.	10	30
	2 kg.	10	30
	2 kg.	10	30
	-	-	30
Leg Raises	-	10	30
	-	10	30
	-	10	30
Bicycle Crunches	-	10	30
	-	10	30
	-	10	30
Chest
Plank to Pushup	-	20	60
	-	20	60
	-	20	60
Thighs
Dumbbell Deadlifts	2 kg.	10	60
	2 kg.	10	60
Biceps
Standing Dumbbell Hammer Curls	2 kg.	10	60
	2 kg.	10	60
Thighs
Dumbbell Squat to Curl to Press	2 kg.	10	60
	2 kg.	10	60
Dumbbell Side Lunge and Curl	2 kg.	10	60
	2 kg.	10	60
Dumbbell Sumo Squat	2 kg.	10	60
	-	-	60
Abs
Double Crunch	-	10	30
	-	10	30
Side Plank with Oblique Twist	-	10	30
	-	10	30
Thighs
Toe Taps With Medicine Ball	-	10	60
	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Stretching	0 km	10	-
Yoga Level 1: Cobra	0 km	1	-
Elliptical Trainer	0 km	10	-

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