I've had this set of workout cards forever and they are one of my go-to workout sets... especially when I travel!
I'm pretty sure I snagged these at a Borders before they closed the store so they were mega cheap, but Amazon still sells them HERE. These would be a perfect stocking stuffer for anyone that's into fitness (or you can always sneak them into your own stocking :) ).
Jillian has a few preset circuits but its also SO easy to go through and create a circuit that works for you. Hate burpies? Use something different, there's a ton of options! I like to use the preset circuits as a base and then switch out exercises as I want to/need to. Makes for only a little bit of prep work for a unique workout. I'm the type of girl that loves to switch up my workouts to avoid boredom- I enjoy a different challenge every now and again! I struggle making it through a 90-day preset program just because I don't love repeating workouts super often. It's one of my goals next year to officially finish a 90 day-er.
I've made a few modifications to this circuit but I hope you like it!
What do you guys think about the slideshow photo effect? Does it work well when you're trying to do the workouts or is it a hassle to have to wait?
Just a disclosure... I'm not claiming that my form is perfect. This is just how I would complete the exercises with a weight that was easy to demonstrate with. Feel free to up the weight if you need to!
1. Dumbbell Presses on Body Ball
You'll do 20 reps of these. Make sure you are exhaling on the push upward. Hold for a beat at the bottom. Remember to keep that booty up!
2. Dumbbell Fly on Body Ball with Crunches
Complete 20 reps. Be sure to exhale on the way up and try to keep your arms parallel to the floor when in the lowered position. This is also a core workout, so try and activate your abs, mmk?
50 squats, no rest, no weights. Be sure to squeeze your butt on the way up to get some extra burn (haha I kinda laughed while I typed that).
Follow up with a 1-minute sprint; 7mph (women) and 9mph (men). If you're outside without a treadmill, just run as quickly as you can without totally exhausting yourself.
Hold pose for 20 seconds. Keep your core tight, back straight and booty down.
6. Close Grip Push Ups
You'll do 10 reps of these bad boys. Keep your hands as directly under your shoulders as you can (I should've brought mine in a bit closer- perks of taking pics, right?) Also, I did girl push ups cause, well, I need to work on my strength. Feel free to do 'boy' push ups if you can! Try to pull your elbows into your sides as much as you can on the way down.
7. Side Planks with Inner Thigh Raise
This is a very small movement! You are doing 10 reps on each side, so 20 reps total. Keep your core strong and your belly button pulled in. From a regular side plank, lift your leg towards the ceiling. Try to keep it as straight as you can.
8. Plank Pose
Repeat plank pose for 20 seconds. Same rules apply as before :)
9. Close Grip Push Ups
10 more reps. Challenge yourself to try some boy push ups! I did, but they were definitely not as pretty haha.
10. Side Planks with Inner Thigh Raise
Again- repeat as before. 10 reps on each side.
11. Plank Pose
20 more seconds!
Go straight into burpies from plank pose. Do 10 reps (sucka! JK). From the plank you will jump your feet in towards your hands so that you are in a squatting position. From the squat, jump straight up, return to squat and jump back to plank. Boom.
13. Sumo Squats
You'll do 50 reps of these at a quick pace. Make sure your feet are wider than shoulder width apart and angle your feet outward. Be sure to not let your knees go beyond your toes.
1-minute sprint; 7mph (women) and 9mph (men).
15. Frog Push Ups
Do 20 reps of these really weird push ups. Stay on your palms and the balls of your feet throughout the exercise and try to keep your shins parallel with the floor and your knees off the ground. These feel really awkward but they are also tough and a good exercise!
16. Static Lunges with Lateral Shoulder Raise
Regular lunge with a regular lateral raise. 10 reps with each leg forward. Be sure not to let your knee go over your toes.
50 reps- 25 on each side. Remember to bring the opposing elbow to each knee, keep your core tight and your leg straight (well the one that is extended).
18. Jump Rope
Jump rope for 1 minute. My favorite cardio exercise :)
You can repeat this circuit again, for a better workout. I like to finish with cardio- 20 minutes on treadmill is perfect. I stay at around 5mph- a steady pace is just fine to end this workout.
I'm a college-grad, certified group fitness instructor and certified personal trainer looking to get my healthy to the next level. I hope you can find a little something here that will help you on your journey too.