Medicine Ball.pdf
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Pobierz
Ultimate
Medicine Ball
Cross Training System
8 Week
Weight Loss Program
“Never do the same workout twice! My Cross-Training
Kit will engage different muscle in different ways so you
never get bored, your body never plateaus, and you get
shredded fast!”
www.jillianmichaels.com
Ultimate
Medicine Ball Training System
8 Week Weight Loss Program
DAYS 3 and 6
WEEKS 1 – 2
DAYS 1 and 4
These days should be cardio only. Shoot for 30 minutes doing the activity of your choice. Mix it
up. Try incline walking. Stair climbing. Rowing. Swimming. Biking etc. No strength training. It’s
imperative that you let your muscles rest between training sessions. Studies have shown that
you get best results when you train a muscle group 2 times a week with 2 days of rest between
training sessions.
Make sure you take at least one day totally off exercise.
Couch Potato
WARM-UP
CIRCUIT 1
CIRCUIT 2
CIRCUIT 3
Plank
with Hip Extension
Around the World
(Halo - To The Right)
Single Arm Swing
(Right Arm)
Around the World
(Halo - To The Right)
Low to High
Wood Chop
(To The Right)
Isometric Squat
with Fly Pass
Barbarian Squat
Russian Twist
High to Low
Wood Chop
(To The Left)
Plank
with Hip Extension
Single Arm Swing
(Left Arm)
Around the World
(Halo - To The Left)
Isometric Squat
with Fly Pass
Around the World
(Halo - To The Left)
Barbarian Squat
Russian Twist
Low to High
Wood Chop
(To The Left)
High to Low
Wood Chop
(To The Right)
Repeat 3 times
and advance to Circuit 2
Repeat 3 times
and advance to Circuit 3
Repeat 3 times
and stretch
Advance to Circuit 1
Ultimate
Medicine Ball Training System
8 Week Weight Loss Program
DAYS 3 and 6
WEEKS 1 – 2
DAYS 2 and 5
These days should be cardio only. Shoot for 30 minutes doing the activity of your choice. Mix it
up. Try incline walking. Stair climbing. Rowing. Swimming. Biking etc. No strength training. It’s
imperative that you let your muscles rest between training sessions. Studies have shown that
you get best results when you train a muscle group 2 times a week with 2 days of rest between
training sessions.
Make sure you take at least one day totally off exercise.
Couch Potato
WARM-UP
CIRCUIT 1
CIRCUIT 2
CIRCUIT 3
Low to High
Wood Chop
(To The Right)
Stiff Leg Dead Lift
to Upright Row
Backward Lunge
(Right Arm)
Bridge
High to Low
Wood Chop
(To The Right)
Alternating Lunge
with Twist
Around the World
(Halo - To The Right)
Mace Squat
Stiff Leg Dead Lift
to Upright Row
Golf Swing
(To The Left)
Backward Lunge
(Left Arm)
Bridge
Low to High
Wood Chop
(To The Left)
Alternating Lunge
with Twist
Around the World
(Halo - To The Left)
Mace Squat
High to Low
Wood Chop
(To The Left)
Golf Swing
(To The Left)
Repeat 3 times
and advance to Circuit 2
Repeat 3 times
and advance to Circuit 3
Repeat 3 times
and stretch
Advance to Circuit 1
Ultimate
Medicine Ball Training System
8 Week Weight Loss Program
DAYS 3 and 6
WEEKS 3 – 4
DAYS 1 and 4
These days should be cardio only. Shoot for 30 minutes doing the activity of your choice. Mix it
up. Try incline walking. Stair climbing. Rowing. Swimming. Biking etc. No strength training. It’s
imperative that you let your muscles rest between training sessions. Studies have shown that
you get best results when you train a muscle group 2 times a week with 2 days of rest between
training sessions.
Make sure you take at least one day totally off exercise.
Beginner
WARM-UP
CIRCUIT 1
CIRCUIT 2
CIRCUIT 3
Close Grip Push-Up
with Hands on Ball
Single Arm Swing
(Right Arm)
Squat Thrusters
Push-Up
Low to High
Wood Chop
(To The Right)
One Hand Push-Up
with Pass
Single Arm Snatch
[Right Arm/Left Arm)
Russian Twist
:15 each
High to Low
Wood Chop
(To The Right/To The Left)
Close Grip Push-Up
with Hands on Ball
Squat Thrusters
Push-Up
:15 each
One Hand Push-Up
with Pass
Golf Swing
(To The Right/To The Left)
Single Arm Snatch
[Right Arm/Left Arm)
Russian Twist
:15 each
:15 each
Single Arm Swing
(Left Arm)
Close Grip Push-Up
with Hands on Ball
Squat Thrusters
Push-Up
Low to High
Wood Chop
[To The Left]
One Hand Push-Up
with Pass
Single Arm Snatch
[Right Arm/Left Arm)
Russian Twist
:15 each
Repeat 3 times
and advance to Circuit 2
Repeat 3 times
and advance to Circuit 3
Repeat 3 times
and stretch
Advance to Circuit 1
Ultimate
Medicine Ball Training System
8 Week Weight Loss Program
DAYS 3 and 6
WEEKS 3 – 4
DAYS 2 and 5
These days should be cardio only. Shoot for 30 minutes doing the activity of your choice. Mix it
up. Try incline walking. Stair climbing. Rowing. Swimming. Biking etc. No strength training. It’s
imperative that you let your muscles rest between training sessions. Studies have shown that
you get best results when you train a muscle group 2 times a week with 2 days of rest between
training sessions.
Make sure you take at least one day totally off exercise.
Beginner
WARM-UP
CIRCUIT 1
CIRCUIT 2
CIRCUIT 3
Lateral Swing
with Curtsey
Figure 8
[To The Right]
Swing
Dead Lift
Alternating Lunge
with Twist
Plank
with Hip Extension
Windmill
(To The Right/To The Left)
Bridge
:15 each
Around the World
[Halo]
(To The Right/To The Left)
Stiff Leg Dead Lift
to Upright Row
Plank
Mace Squat
:15 each
Lateral Swing
with Curtsey
Figure 8
[To The Left]
Golf Swing
(To The Right/To The Left)
Dead Lift
:15 each
Low to High
Wood Chop
(To The Right/To The Left)
Alternating Lunge
with Twist
Plank
with Hip Extension
Bridge
:15 each
High to Low
Wood Chop
[To The Right]
Stiff Leg Dead Lift
to Upright Row
Repeat 3 times
and advance to Circuit 2
Repeat 3 times
and advance to Circuit 3
Repeat 3 times
and stretch
Advance to Circuit 1
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