| Breakfast | Lunch | Snack | Dinner |
|---|
Monday
10/4/2010
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Tuesday
10/5/2010
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Wednesday
10/6/2010
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Thursday
10/7/2010
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Friday
10/8/2010
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Saturday
10/9/2010
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Sunday
10/10/2010
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Warm Up/Prep
5 minutes
Circuit 1
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1 ) Wide Grip Pulldown
3 sets of 15
This exercise targets the muscles along the side of your upper back.
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2 ) Pelvic Thrust
3 sets of 15
This exercise uses your own body weight as resistance.
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3 ) Jumping Jacks
3 sets of 1
1 minutes
This is an excellent form of cardio that you can perform anywhere.
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Circuit 2
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1 ) Seated Row
3 sets of 15
This exercise targets your upper and outer back muscles
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2 ) Static Lunges
3 sets of 15
Like squats, these lunges really work your butt and thighs.
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Circuit 3
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1 ) Superman
3 sets of 15
Develop your own superpowers with this back-strengthening move!
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2 ) Forward Lunge
3 sets of 15
This exercise strengthens the muscles in the legs for better control and balance.
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Circuit 4
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1 ) Dumbbell Biceps Curl
3 sets of 15
This simple curl isolates your biceps.
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| |
2 ) Jumping Jacks
3 sets of 1
1 minutes
This is an excellent form of cardio that you can perform anywhere.
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3 ) Bicycle Crunch
3 sets of 15
The bicycle targets your rectus abdominus (inner and outer obliques).
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Circuit 5
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1 ) Concentration Curls
3 sets of 15
The concentration curl really isolates the biceps by taking any assistance from the back and shoulders totally out of the equation.
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2 ) Jumping Rope
3 sets of 1
1 minutes
This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves.
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3 ) Russian Twists
3 sets of 15
Want six-pack abs? This is a full-on abdominal routine that works the rectus abdominus, internal and external obliques, and transverse abs.
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Cool Down
5 minutesGet Benched!
I know I'd normally yell at you for sitting down, but sitting isn't always so bad. For example, if you're interested in working your triceps with bench dips, by all means pull up a chair. Get ready to get some strong, toned arms. Stand with your back to a sturdy bench or chair. Bend your legs and place your palms on the front edge of the bench, your fingers pointing forward. Walk your feet out in front of you until most of your body weight is resting on your arms.
Keeping your elbows tucked in at your sides, inhale, bend your arms, and slowly lower your body until your upper arms are parallel with the floor. Your hips should drop straight down toward the floor. Hold for a beat, then exhale and straighten your arms back up to the starting position, and repeat.
Be careful not to lower your body too far or lean forward or away from the bench. You'll overstress your shoulders.
JILLIAN'S TIP OF THE DAY
Take It on the Road
You know the story — you go on vacation or a business trip and your exercise routine goes out the window. Well, it's time to break that pattern! Next time you have to stay in a hotel, look at it as an opportunity to change up your workout. Bench dips, lunges, squats, and push-ups don't require any special equipment. Many hotels have gyms and pools. If there's only a pool, do your strength-training exercises in the water, which provides some extra resistance. If the hotel doesn't have any exercise facilities, do your homework — search the Internet for a gym nearby that offers day passes — most do!
