Shape Magazine Workout

I know this is a few days late but here's the workout I did with my friend Kirsten on Monday.

It was a Jillian Michael's workout from Shape Magazine. I was very challenging and kept my heart rate up the entire hour.

10 minute warm up on treadmill (I added this)

Circuit:

Do each workout for 1 minute and rest for 1 minute in-between moves.

Repeat circuit 3 times.

1. Jumping Lunges

Chair Pose Jump

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 instarting 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

2. Falling Pushups

(my knees kept slipping so we just did regular pushups)

Falling Pushup

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

3. Cheer Jump

Cheer Jump

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

4. Dead lift to Hammer Curl

Deadlift To Hammer Curl

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 bendelbows, curling weights toward your shoulders [B]. Extend arms to starting position.

Works butt, legs, back, and biceps

5. Jumping Plie Row

Jumping Plié Row

Stand with feet wide, toes turned out. Hold a dumbbellin 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

6. Superman Angle Fly

Superman Angel Fly

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

This is quite hard, instead we held position A for 30 seconds and switched to position B for 30 seconds.

7. The last move wasn't on the website and I couldn't find a picture but basically you hold a weight vertically with both hands, do a sit back lunge (like in move 1) and jump (a quarter turn) and repeat until your back to your starting position.

Enjoy this one! It's challenging!!

Xoxo- Michelle