Resistance Cord.pdf

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Ultimate

Resistance

Cord 360º

8 Week

Weight Loss Program

“Get results with my Ultimate Resistance Cord. It’s

comfortable and effective allowing you to perform the

muscle-sculpting exercises you need to get ripped!”

www.jillianmichaels.com

Please note that not all exercises are referenced on

the product exercise chart or instructional DVD.

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Ultimate

Resistance Cord 360º

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

Squat

to Shoulder Press

Side Bend

[Right Side]

March In Place

Shoulder Combo

Standing Overhead

Triceps Extension

Jumping Jacks

Resisted Push-Up

Biceps Serving Curls

Butt Kicks

Jumping Jacks

Jumping Jacks

Jumping Jacks

Squat

to Shoulder Press

Side Bend

[Left Side]

Shoulder Combo

Standing Overhead

Triceps Extension

Resisted Push-Up

Biceps Serving Curls

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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Ultimate

Resistance Cord 360º

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

Bent Over

Single Arm Row

[Right Arm]

March In Place

Seated Low Row

Biceps Curls

Iso Squat

with Reverse Flies

Resisted Reverse

Crunch

High Knees

Resisted Squat

Side Abduction

(Right Side/Left Side)

Butt Kicks

Jumping Jacks

Butt Kicks

:15 each

Bent Over

Single Arm Row

[Left Arm]

Seated Low Row

Biceps Curls

Jumping Jacks

Iso Squat

with Reverse Flies

Resisted Reverse

Crunch

Resisted Squat

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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Ultimate

Resistance Cord 360º

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

Standing Overhead

Triceps Extension

2 Arm

Kickbacks

Jog in Place

Shoulder Combo

Single Leg Balance

with Front Raise

[Right Leg]

Biceps

Serving Curls

Bridge

with Chest Press

Jumping Jacks

Stationary Lunge

with Lateral Flies

[Right Leg Forward]

Resisted

Reverse Crunch

Jog in Place

Leg Press

Standing Overhead

Triceps Extension

2 Arm

Kickbacks

Shoulder Combo

Jumping Jacks

Single Leg Balance

with Front Raise

[Left Leg]

Biceps

Serving Curls

Bridge

with Chest Press

Stationary Lunge

with Lateral Flies

[Left Leg Forward]

Resisted

Reverse Crunch

Leg Press

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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Ultimate

Resistance Cord 360º

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

Jog in Place

Upright Rows

Seated High Row

Resisted Squat

Single Leg Bridge

with Chest Fly

[Right Leg]

Bent Over

Single Arm Row

[Right Arm]

Iso Squat

with Reverse Flies

Jumping Jacks

Jog in Place

Seated Low Row

Lat Pull Down

Biceps Curls

Upright Rows

Seated High Row

Resisted Squat

Jumping Jacks

Single Leg Bridge

with Chest Fly

[Left Leg]

Bent Over

Single Arm Row

[Left Arm]

Iso Squat

with Reverse Flies

Jog in Place

Jumping Jacks

Seated Low Row

Lat Pull Down

Biceps Curls

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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