UP AND OVER

UP AND OVER
works shoulders, triceps, biceps, back,
abs, butt, thighs, hamstrings
Assume an inverted V position but with knees bent.
Keeping arms straight and heels lifted, walk feet out to side
just beyond right hand (as shown, left). With arms locked,
knees bent and legs together
throughout, hop legs up
TRACK YOUR REPS
(as shown, right) and over to
Week 1 __________
opposite side of mat. Then
Week 2 __________
spring to other side of mat for
Week 3 __________
Week 4 __________
one rep. Continue alternating
sides for 1 minute.
“Don’t worry. Your odds of
flipping over are next to none.”
JUMP KICK
“ I’m channeling
Ralph Macchio in the original The
Karate Kid. It’s
all about power
and balance.”
works abs, butt, thighs
Stand with feet hip-width apart.
Raise right knee so thigh is
parallel to ground, hands in loose
fists near chin. Engage abs
to stabilize as you hop onto right
leg, kicking left leg forward
(as shown); finish with left leg up,
knee bent, thigh parallel to
ground. Repeat kick on opposite
side for 1 rep. Continue,
alternating sides, for 1 minute.
TRACK YOUR REPS
Week 1 __________
Week 2 __________
Week 3 __________
Week 4 __________
ABS SPRAWL
works abs, back, thighs
JILLIAN’S INSIDER TIP
“Think of this as making a snow
angel in the air—just don’t cheat and
drop down into the ‘snow.’”
Sit with back at a 45-degree angle,
knees bent, feet 6 inches off
ground, holding knees with both
hands to start. Hold for two
seconds, then release knees,
extending legs and arms (as shown)
for two seconds. Return to start
for 1 rep. Continue for 1 minute.
TRACK YOUR REPS
Week 1 __________
Week 2 __________
Week 3 __________
Week 4 __________
READY, SET, GO
works butt, thighs, hamstrings
“ If you’re flagging,
think about why
you’re doing this—
sex with the lights
on, looking great in a bikini on your
anniversary. What’s your why?”
Stand with feet hip-width apart, left foot in front of right. Crouch
until left thigh is parallel to ground, left heel on ground, right leg
extended with heel lifted. Rest chest on left thigh; place fingertips
on either side of foot (as shown, left). Keeping fingertips on ground,
tap right toes to left heel (as
shown, right), then back to
TRACK YOUR REPS
start for 1 rep. Quickly drive
Week 1 Right ___ Left ___
right leg in and out for
Week 2 Right ___ Left ___
30 seconds. Switch sides;
Week 3 Right ___ Left ___
Week 4 Right ___ Left ___
repeat for 30 seconds.
JILLIAN’S INSIDER TIP
“This can be challenging at first, so it’s
fine to do 10 seconds, catch your breath
for 5, then punch for another 10, and so on.”
PLANK PUNCH
works shoulders, arms,
chest, back, abs, butt
Start in plank position with
wrists directly beneath
shoulders. Engage abs to hold
plank as you punch right arm
forward (as shown); return to
plank. Repeat with left arm
for 1 rep. Continue, alternating
sides quickly, for 1 minute.
TRACK YOUR REPS
Week 1 __________
Week 2 __________
Week 3 __________
Week 4 __________
POP-UP
works shoulders, chest,
abs, butt, thighs
Start in plank position, body
aligned from head to heels. In one
explosive movement, push off
ground, landing on feet, knees
slightly bent, right foot behind
left, arms at shoulder level,
elbows slightly bent (as shown).
Return to start for 1 rep.
Continue for 30 seconds. Switch
sides; repeat for 30 seconds.
“I like to imagine
I’m popping up
on a surfboard.”
TRACK YOUR REPS
Week 1 Right ___ Left ___
Week 2 Right ___ Left ___
Week 3 Right ___ Left ___
Week 4 Right ___ Left ___
Getthe
the
free
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appatat
Get
free
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FOLLOW ALONG!
http:/
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Watch
Jillian
demo these
moves—use good form
and you get a better body!
Get the free app for your
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Fashion director, Evyan Metzner;
hair, Richard Marin for Cloutier Remix;
makeup, Paige Padgett for Cloutier
Remix; manicure, Barbara Warner for
CelestineAgency.com. See Get-It Guide.
LATERAL BURPEE
works shoulders, back, abs, butt, thighs
“I
won’t lie: This
one’s a killer! But
you’re working
a ton of muscle
groups and
torching major
calories!”
Stand with feet hip-with apart. Jump up (as shown, left), then
crouch, placing hands on floor under shoulders (as shown,
center). Jump feet out to left side
(as shown, right). Hop feet back to
TRACK YOUR REPS
center, then jump straight up and
Week 1 __________
return to crouch position. Repeat
Week 2 __________
on opposite side for 1 rep. Continue,
Week 3 __________
Week 4 __________
alternating sides, for 1 minute.
DRAGGING DOG
works shoulders, triceps,
chest, back, abs, thighs
“ Make sliding
easier by wearing a
T-shirt, skipping the
mat and doing it on a smooth floor.”
Lie facedown with arms extended
overhead. Drive through toes,
and press palms into ground as
you bend elbows and drag
upper body and hips off ground,
coming into Upward Dog
(as shown). Reverse sliding
motion to return to start
for 1 rep. Continue for 1 minute.
TRACK YOUR REPS
Week 1 __________
Week 2 __________
Week 3 __________
Week 4 __________