Jillian Michaels may be notorious for her calorie-torching, muscle-building moves, but she’s not only about getting lean and mean. These so-called “Shredders,” featured in Jillian’s new book, Slim for Life, work multiple muscle groups at the same time to protect your joints and strengthen your core, to give you the balance and stability you need to prevent falls. For a complete fitness regimen, Jillian suggests adding 30 minutes of weight-bearing, high-impact exercise (like walking, running and stair-climbing), up to four times a week. “While things like rowing and swimming are great for cardiovascular endurance, impact cardio is best for bone strength,” she says.
- Get your doctor’s OK
- Repeat each exercise for 30 seconds (work up to 2 full circuits)
- Repeat 2-3 times per week
Crab Walk. Sit on the floor with knees bent, arms straight, and hands placed close to the hips, fingers pointing forward. Lift into a bridge position and “walk” four steps forward and four steps back, making sure to move the opposite foot and hand at the same time.
Hip Heists. Start by crouching on all fours with the balls of your feet and palms on the floor. Bring your right knee under and across your body toward your left armpit. Then bring your left arm back behind you and rotate your body to face upward, knees bent, balancing on heels and palms. Rotate back to the start position by bringing your right heel under and across your body toward your left shoulder, while bringing your left arm around and over. Repeat on the opposite side.
Rolling Side Plank Kicks. Lie on your side, propped on your forearm with your knees bent. Lift your torso up into a side plank, balancing on the bottom knee. Extend your top leg out to the side in a side-kick or locked-out position with foot flexed. Lower to the mat, roll onto your other side, and repeat the side plank and kick. Roll back. Continue to alternate sides.
Turkish Get-ups. Lie face up, one arm extended to the ceiling, holding a 2 to 5 lb. dumbbell. Sit up, cross your legs and stand, keeping arm extended, then reverse and return to lying. Repeat for 30 seconds holding dumbbell with same hand; switch hands and repeat for another 30 seconds.
Bear Crawl. Get on all fours with knees lifted so they don’t touch the floor. Crawl forward four steps, then back four steps, making sure to move the opposite hand and foot simultaneously.blog comments powered by Disqus