Jillian 60 Day Challenge - Amazon S3...Swimmers 4 60 seconds Front Raise with Squat 4 60 seconds...
Transcript of Jillian 60 Day Challenge - Amazon S3...Swimmers 4 60 seconds Front Raise with Squat 4 60 seconds...
SIXTY DAYW E I G H T L O S S W I T H N ATA L I E V E T I C A
Exercise Type Distance
Exercise Sets Time
General Aerobic run/walk
Perform three 30 second sets of each strength exercise. Try to rest no more that 30 seconds between each set. Dumbbellsare preferred for this workout.
Complete this 20 minute time based workout by adjusting your own speed. To complete each set you will need to increasethe equipment speed to a sprint pace and hold for 20 seconds, then adjust speed to a recovery jog for 10 seconds.
Map based in Alaska 2 miles (3.21 km)
Arnolds 3 30 seconds
Prone Cobra 3 30 seconds
Dead Lift to Calf Raise 3 30 seconds
Exercise Sets Time20 Second Sprint, 10 Second Rest 8 20 minutes
Sit up with Dumbell Rotations 3 30 seconds
Sumo Squat to Upright Row 3 30 seconds
Crescent Pose Row 3 30 seconds
Tuesday — Strength Day
Wednesday — Cardio Day (Tabata Workout)
Exercise Sets Time
Perform three 30 second sets of each strength exercise. Try to rest no more that 30 seconds between each set. A stabilityball is preferred for this workout.
Chair Squat with Front Raise 3 30 seconds
Opposite Limb Extension 3 30 seconds
Elevated Push-up 3 30 seconds
Jump with Rotation 3 30 seconds
Knee Tuck 3 30 seconds
Single Leg Reverse Lunge to Kick 3 30 seconds
Friday — Rest Day
Thursday — Strength Day
Monday — Cardio Day (General Aerobic)
Saturday— Cardio Day (Incline Workout)
Incline Workout (programmed) Time based workout 20 minutes
Sunday — Rest Day
Exercise Type Distance
WEEK
01
Exercise Type Distance
Exercise Sets Time
General Aerobic run/walk
Perform three 30 second sets of each strength exercise. Try to rest no more than 30 seconds between each set. Wrist weightsdumbbells are preferred for this workout.
Map based in Hawaii 2.5 miles (4.02 km)
Burpees with an Overhead Reach 3 30 seconds
Boxing Jab 3 30 seconds
Plank with Single Arm Lateral Raise 3 30 seconds
Swimmers 3 30 seconds
Front Raise with Squat 3 30 seconds
Chest Flies in Bridge Position 3 30 seconds
Tuesday — Strength Day
Exercise Sets Time
Perform three 30 second sets of each strength exercise. Try to rest no more that 30 seconds between each set. A medicineball is preferred for this workout.
Squat Thrusters 3 30 seconds
Russian Twist 3 30 seconds
One Hand Push-Up with Pass 3 30 seconds
Alternating Lunge with Twist 3 30 seconds
Plank 3 30 seconds
Low to High Wood Chop 3 30 seconds
Friday — Rest Day
Monday — Cardio Day (General Aerobic)
Incline Workout (programmed) Time based workout 25 minutes
Sunday — Rest Day
Saturday— Cardio Day (Incline Workout)
Complete this 20 minute time based workout by adjusting your own speed. To complete each set you will need to increasethe equipment speed to a sprint pace during each sprint interval, then adjust speed to a recovery jog between sprints.
Exercise Sets TimeWarm Up 1 5 minutes
Wednesday — Cardio Day (Tabata Workout)
Increase speed to a brisk walk/run 1 4 minutes
Speed Intervals Set 1 30 Sec, 25 Sec, 20 Sec, 15 Sec, 10 Sec;rest 20 seconds between each sprint
3 minutes
Recovery 1 5 minutes
Speed Intervals Set 2 30 Sec, 25 Sec, 20 Sec, 15 Sec, 10 Sec;rest 20 seconds between each sprint
3 minutes
Cool Down 1 5 minutes
Thursday — Strength Day
WEEK
02
Sunday — Rest Day
Exercise Type Distance
Exercise Sets Time
General Aerobic run/walk
Perform three 45 second sets of each strength exercise. Try to rest no more than 20 seconds between each set. A resistanceband or dumbbells are preferred for this workout.
Map based in Hawaii 3 miles (4.82 km)
Lateral Raise 3 45 seconds
Hip Hinge 3 45 seconds
Crossover Upright Row 3 45 seconds
Single Leg Squat 3 45 seconds
Crunch to Hollow Extension 3 45 seconds
Triceps Kickback 3 45 seconds
Tuesday — Strength Day
Exercise Sets Time
Perform three 45 second sets of each strength exercise. Try to rest no more that 20 seconds between each set. Ankle weightsor dumbbells are preferred for this workout.
Jumping Jacks 3 45 seconds
Mountain Climbers 3 45 seconds
Push-up with Knee Drive 3 45 seconds
Jumping Lunges 3 45 seconds
Single Leg Bridge 3 45 seconds
Burpees with a Center Hop 3 45 seconds
Friday — Rest Day
Thursday — Strength
Monday — Cardio Day (General Aerobic)
Saturday— Cardio Day (Incline Workout)
Complete this 30 minute speed interval workout by adjusting your own speed. To complete each set you will need to increasethe equipment speed to a sprint pace and hold for 30 seconds, then adjust speed to a recovery jog for 10 seconds.
Exercise Sets Time30 Second Sprint, 10 Second Rest 6 30 minutes
Wednesday — Cardio Day (Tabata Workout)
Thursday — Strength Day
Incline Workout (programmed) Time based workout 30 minutes
Sunday — Rest Day
Exercise Type Distance
WEEK
03
Exercise Type Distance
Exercise Sets Time
General Aerobic run/walk
Perform three 45 second sets of each strength exercise. Try to rest no more than 20 seconds between each set. Dumbbells are preferred for this workout.
Map based in Whistler, B.C. 3.5 miles (5.63 km)
Plank with Alternating Leg Lift 3 45 seconds
Reverse Lunge to Jumping Knee Drive 3 45 seconds
Hammer Curls 3 45 seconds
Burpees with a Center Hop 3 45 seconds
Stationary Lunges with Lateral Raises 3 45 seconds
Jumping 3 45 seconds
Tuesday — Strength Day
In between climbs, complete 20 second sprints during the 2 minute intervals at 2% incline.
Exercise Sets Time
Perform three 45 second sets for each strength exercise. Try to rest no more than 20 seconds between each set. Dumbbellsand stability ball are preferred for this workout.
Crunch and Reach 3 45 seconds
Hamstring Curl with Iso Hand Hold 3 45 seconds
Knee Tuck or Pike 3 45 seconds
Sumo Squat and Press 3 45 seconds
Push-Up 3 45 seconds
The Saw 3 45 seconds
Friday — Rest Day
Monday — Cardio Day (General Aerobic)
Exercise Type Time
Incline & Speed Interval Workout Time based workout 35 minutes
Sunday — Rest Day
Saturday— Cardio Day (Incline Workout)
Complete this 35 minute time based workout by adjusting your own speed. To complete each set you will need to increasethe equipment speed to a sprint pace and hold for 20 seconds, then adjust speed to a recovery jog for 10 seconds.
Exercise Sets Time20 Second Sprint, 10 Second Rest
Repeat once
8 35 minutes
Wednesday — Cardio Day (Tabata Workout)
Thursday — Strength Day
Exercise Type Distance
WEEK
04
Exercise Type Distance
Exercise Sets Time
General Aerobic run/walk
Perform three 60 second sets of each strength exercise. Try to rest no more than 15 seconds between each set. Dumbbells orwrist and ankle weights are preferred for this workout.
Map based in Rome 4 miles (6.43 km)
Side Plank Thread 3 60 seconds
Squat with Bicep Curl 3 60 seconds
Reverse Flies 3 60 seconds
Jumping Jacks 3 60 seconds
Squat Press 3 60 seconds
Fwd Lunges w/ Overhead Extensions 3 60 seconds
Tuesday — Strength Day
Exercise Sets Time
Perform three 60 second sets for each strength exercise. Try to rest no more than 15 seconds between each set. A kettle ball or dumbbell is preferred for this workout.
Swing 3 60 seconds
Lunge to One Arm Shoulder Press 3 60 seconds
Burpees with a Center Hop 3 60 seconds
Row Basic Plank 3 60 seconds
Basic Plank 3 60 seconds
Figure 8 3 60 seconds
Friday — Rest Day
Monday — Cardio Day (General Aerobic)
Complete this 40 minute time based workout by adjusting your own speed. To complete each set you will need to increasethe equipment speed to a sprint pace during each sprint interval, then adjust speed to a recovery jog between sprints.
Exercise Interval Time Warm Up
Increase Speed to a brisk Walk/Run
Speed Intervals Set 1
Recovery
Speed Intervals Set 2
Recovery
Speed Intervals Set 3
Brisk Walk/Run
Cool Down
5 minutes
Wednesday — Cardio Day (Tabata Workout)
6 minutes
10 Sec, 15 Sec, 20 Sec, 25 Sec, 30 Sec;rest 20 seconds between each sprint
10 Sec, 15 Sec, 20 Sec, 25 Sec, 30 Sec;rest 20 seconds between each sprint
3 minutes
5 minutes
3 minutes
5 minutes
10 Sec, 15 Sec, 20 Sec, 25 Sec, 30 Sec;rest 20 seconds between each sprint
3 minutes
5 minutes
5 minutes
Thursday — Strength Day
Exercise
40 minutes
Exercise
In between climbs, complete 20 second sprints during the 2 minute intervals at 2% incline.
Type
Incline & Speed Interval Workout Time based workout
Sunday — Rest Day
Saturday— Cardio Day (Incline Workout)
Type Distance
WEEK
05
Exercise Type Distance
Exercise Sets Time
General Aerobic run/walk
Perform three 60 second sets of each strength exercise. Try to rest no more than 15 seconds between each set. A stabilityball is preferred for this workout.
Map based in Point Loma, California 4.5 miles (7.24 km)
Roll-Up 3 60 seconds
Jump with Rotation 3 60 seconds
Reverse Flies 3 60 seconds
Stork Dive 3 60 seconds
Ball Pushups 3 60 seconds
Lunge w/ Back Leg on Ball 3 60 seconds
Core Crunchers 3 60 seconds
Tuesday — Strength Day
2 minute interval climbs; speed controlled by user.
Exercise Sets Time
Perform three 60 second sets for each strength exercise. Try to rest no more than 15 seconds between each set. A set ofdumbbells is preferred for this workout.
Dumbell Push Ups 3 60 seconds
Sumo Squat to Upright Row 3 60 seconds
Side Plank to Press 3 60 seconds
Dead Lift to Calf Raise 3 60 seconds
Chest Fly with Bridge 3 60 seconds
Plank Row 3 60 seconds
Friday — Rest Day
Monday — Cardio Day (General Aerobic)
Exercise Type Time
Incline & Speed Interval Workout Time based workout 45 minutes
Sunday — Rest Day
Saturday— Cardio Day (Incline Workout)
Complete this 45 minute time based workout by adjusting your own speed. To complete each set you will need to increasethe equipment speed to a sprint pace and hold for 30 seconds, then adjust speed to a recovery jog for 10 seconds.
Exercise Sets Time30 Second Sprint, 10 Second Rest 8 45 minutes
Wednesday — Cardio Day (Tabata Workout)
Thursday — Strength Day
Exercise Type Distance
WEEK
06
Exercise Type Distance
Exercise Sets Time
General Aerobic run/walk
Perform three 60 second sets of each strength exercise. Try to rest no more than 15 seconds between each set. A stabilityball is preferred for this workout.
Map based in Taiwan 5 miles (8.04 km)
Chair Squat with Front Raise 4 60 seconds
Opposite Limb Extension 4 60 seconds
Elevated Push-up 4 60 seconds
Jump with Totation 4 60 seconds
Knee Tuck 4 60 seconds
Single Leg Reverse Lunge to Kick 4 60 seconds
Tuesday — Strength Day
Exercise Sets Time
Perform three 60 second sets for each strength exercise. Try to rest no more than 15 seconds between each set. Wristweights or dumbbells are preferred for this workout.
Burpees with an Overhead Reach 4 60 seconds
Boxing Jab 4 60 seconds
Plank with Single Arm Lateral Raise 4 60 seconds
Swimmers 4 60 seconds
Front Raise with Squat 4 60 seconds
Chest Flies in Bridge 4 60 seconds
Friday — Rest Day
Monday — Cardio Day (General Aerobic)
Exercise Type Time
Incline & Speed Interval Workout Time based workout 45 minutes
Sunday — Rest Day
Saturday— Cardio Day (Incline Workout)
Complete this 50 minute time based workout by adjusting your own speed. To complete each set you will need to increasethe equipment speed to a sprint pace and hold for 20 seconds, then adjust speed to a recovery jog for 10 seconds.
Exercise Sets Time20 Second Sprint, 10 Second Rest
Complete Three Sets
8 50 minutes
Wednesday — Cardio Day (Tabata Workout)
Thursday — Strength Day
Exercise Type Distance
WEEK
07
Exercise Type Distance
Exercise Sets Time
General Aerobic run/walk
Perform three 60 second sets of each strength exercise. Try to rest no more than 15 seconds between each set. Dumbbellsare preferred for this workout.
Map based in Yosemite 5.5 miles (8.04 km)
Arnolds 4 60 seconds
Prone Cobra 4 60 seconds
Dead Lift to Calf Raise 4 60 seconds
Sit up with Dumbbell Rotations 4 60 seconds
Sumo Squat to Upright Row 4 60 seconds
Crescent Pose Row
Increase Speed to Brisk Walk/Run
Speed Intervals Set 1
Recovery
Speed Intervals Set 2
Recovery
Speed Intervals Set 3
Recovery
Brisk Walk/Run
Cool Down
4 60 seconds
Tuesday — Strength Day
Exercise Sets Time
Perform three 60 second sets for each strength exercise. Try to rest no more than 15 seconds between each set. A medicineball is preferred for this workout.
Squat Thrusters 4 60 seconds
Russian Twist 4 60 seconds
One Hand Push-Up with Pass 4 60 seconds
Alternating Lunge with Twist 4 60 seconds
Plank 4 60 seconds
Low to High Wood Chop 4 60 seconds
Friday — Rest Day
Monday — Cardio Day (General Aerobic)
30 second sprints during 3 minute flat intervals; speed controlled by user
Exercise Type Time
Incline & Speed Interval Workout Time based workout 55 minutes
Sunday — Rest Day
Saturday— Cardio Day (Incline Workout)
Complete this 50 minute time based workout by adjusting your own speed. To complete each set you will need to increasethe equipment speed to a sprint pace during each sprint interval, then adjust speed to a recovery jog between sprints.
Exercise Interval Time Warm Up 5 minutes
Wednesday — Cardio Day (Tabata Workout)
5 minutes
10 Sec, 15 Sec, 20 Sec, 25 Sec, 30 Sec;rest 20 seconds between each sprint
10 Sec, 15 Sec, 20 Sec, 25 Sec, 30 Sec;rest 20 seconds between each sprint
5 minutes
5 minutes
5 minutes
5 minutes
10 Sec, 15 Sec, 20 Sec, 25 Sec, 30 Sec;rest 20 seconds between each sprint
5 minutes
5 minutes
5 minutes
5 minutes
Thursday — Strength Day
Exercise Type Distance
WEEK
08
Exercise Type Distance
Exercise Sets Time
General Aerobic run/walk
Perform three 60 second sets of each strength exercise. Try to rest no more than 10 seconds between each set. Stability balland a set of dumbells will be needed for this workout.
Map based in Yosemite 5.5 miles (8.04 km)
Side to Side Squat 4 60 seconds
V Crunch with Chest Pass 4 60 seconds
Toe Taps on Stability Ball 4 60 seconds
Stationary Lunges with Lateral Raises 4 60 seconds
Cross Arm Ex. in Single Leg Bridge 4 60 seconds
Plank with Alternating Knee Tucks 4 60 seconds
Tuesday — Strength Day
Exercise Sets Time
Perform three 60 second sets for each strength exercise. Try to rest no more than 15 seconds between each set. A medicineball is preferred for this workout.
Squat Thrusters 4 60 seconds
Russian Twist 4 60 seconds
One Hand Push-Up with Pass 4 60 seconds
Alternating Lunge with Twist 4 60 seconds
Plank 4 60 seconds
Low to High Wood Chop 4 60 seconds
Friday — Rest Day
Monday — Cardio Day (General Aerobic)
30 second sprints during 3 minute flat intervals; speed controlled by user
Exercise Type Time
Incline & Speed Interval Workout Time based workout 55 minutes
Sunday — Rest Day
Saturday— Cardio Day (Incline Workout)
Complete this 60 minute time based workout by adjusting your own speed. To complete each set you will need to increasethe equipment speed to a sprint pace and hold for 30 seconds, then adjust speed to a recovery jog for 2 minutes.
Exercise Sets Time30 Second Sprint, 2 minute Rest 10 60 minutes
Wednesday — Cardio Day (Tabata Workout)
Thursday — Strength Day
Exercise Type Distance
WEEK
09
SIXTY DAYS T R E N G T H W O R KO U T S
Arnolds
Cresent Pose Row
Burpees withan Overhead Reach
Boxing Jab Chest Fliesin Bridge Position
Burpees witha Center Hop
Bounding or ReverseLunge to Jumping Knee
Cross Arm Extensionsin Single Leg Bridge
POWER WEIGHT SETEXERCISE CHART
Dead Liftsto Calf Raises
Front Raisewith Squat
Jumping Jacks Mountain ClimbersHammer Curls
Forward Lungeswith Overhead Extensions
Dumbbell Push Up
Plank withOne Arm Row
POWER WEIGHT SETEXERCISE CHART
Plank with Single ArmLateral Raise
Prone Cobra Push up with Knee Drive
Side Plank ThreadReverse Flies Side Plank Press
Plank Row
Side to Side SquatJumps
POWER WEIGHT SETEXERCISE CHART
Sit Upsto Dumbbell Rotations
Sumo Squatto Upright Row
Squat JumpsSingle Leg Bridge
Stationary Lungeswith Lateral Raises
Squat witha Biceps Curl
Squat Press Soaring
POWER WEIGHT SETEXERCISE CHART
Swimmers V Crunchwith Chest Pass
POWER WEIGHT SETEXERCISE CHART
Chair Squat with Front Raise
Ball Push-Up Core Crunchers
Elevated Push-Up Hamstring Curl with Iso Hand Hold Knee Tuck Jump with Rotation
Crunch and Reach
STAY BALL SETEXERCISE CHART
Lunge with Back Leg on Ball
Opposite Limb Extension
Push-Up Roll Up
Single Leg Reverse Lunge to Kick
Stork Dive The Saw Toe Taps
STAY BALL SETEXERCISE CHART
Single Leg Squat
Lateral RaiseLateral Raise Crunch toHollow Extension
Hip Hinge
Triceps Kickback
RESISTANCEBANDS SETEXERCISE CHART
Swing Row Basic Plank Figure 8
Single Arm Swingwith Pass
KETTLE BALL SETEXERCISE CHART
Squat Thrusters
Russian TwistOne Hand Push-Up with Pass
Alternating Lunge with Twist
Low to High Wood Chop
Plank
MEDICINE BALL SETEXERCISE CHART