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8 WeekWeight Loss Program

25lb. SpeedWeight™ Dumbbell

Ultimate

www.jillianmichaels.com

“Save space and maximize your workout time with this convenient SpeedWeight™. It provides the versatility of high rep low weight workouts and low rep high weight workouts so you can mix up your routine and keep your

body from plateauing.”

Please note that not all exercises are referenced on the product exercise chart or instructional DVD.

CIRCUIT 1

Repeat 3 timesand advance to Circuit 2

SpeedWeight Dumbbells™ 8 Week Weight Loss ProgramUltimate

CIRCUIT 3WARM-UP CIRCUIT 2

Advance to Circuit 1 Repeat 3 timesand advance to Circuit 3

Repeat 3 timesand stretch

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.

DAYS 3 and 6WEEKS 1 – 2 Couch Potato

DAYS 1 and 4

Jumping Jacks Single Arm Swing[Right Arm]

Dumbbell Clean[Right Arm]

Dynamic Arnolds[Right Arm]

Burpee Lift Flag Press[Right Arm]

Isometric Side Hold[Right Arm]

One Arm Spiral[Right Arm]

Jumping Jacks Single Arm Swing[Left Arm]

Dumbbell Clean[Left Arm]

Hammer Curl toTriceps Press

[Right Arm/Left Arm]

Burpee Lift Flag Press[Left Arm]

Dynamic Arnolds[Left Arm]

One Arm Spiral[Left Arm]

Isometric Side Hold[Left Arm]

Side Triceps Kickout[Right Arm/Left Arm]

Jumping Jacks

Burpee Lift

:15 each

:15 each

CIRCUIT 1

Repeat 3 timesand advance to Circuit 2

SpeedWeight Dumbbells™ 8 Week Weight Loss ProgramUltimate

CIRCUIT 3WARM-UP CIRCUIT 2

Advance to Circuit 1 Repeat 3 timesand advance to Circuit 3

Repeat 3 timesand stretch

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.

DAYS 3 and 6WEEKS 1 – 2

DAYS 2 and 5

Good Mornings

Hammer Curl toTriceps Press

[Left Arm]

Split Lunge Row[Right Arm,

Left Leg Forward]Dumbbell Twist

Hammer Curl toTriceps Press

[Right Arm]

One ArmRenegade Row

[Right Arm]

Concentration Curl[Right Arm]

Good MorningsSplit Lunge Row

[Left Arm,Right Leg Forward]

Dumbbell Twist

One ArmRenegade Row

[Left Arm]

Concentration Curl[Left Arm]

Jog in Place

One Arm Spiral[Right Arm/Left Arm]

Jog in Place

Jog in Place

One Arm Spiral[Right Arm/Left Arm]

One Arm Spiral[Right Arm/Left Arm]

Couch Potato

:15 each

:15 each

:15 each

CIRCUIT 1

Repeat 3 timesand advance to Circuit 2

SpeedWeight Dumbbells™ 8 Week Weight Loss ProgramUltimate

CIRCUIT 3WARM-UP CIRCUIT 2

Advance to Circuit 1 Repeat 3 timesand advance to Circuit 3

Repeat 3 timesand stretch

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.

DAYS 3 and 6WEEKS 3 – 4

DAYS 1 and 4

Dumbbell Clean[Right Arm/Left Arm]

Torsion Press[Right Arm/Left Arm]

Dumbbell Clean[Right Arm/Left Arm]

Torsion Press[Right Arm/Left Arm]

Turkish Get-Up[Right Arm Up]

Side Plank Swing[Right Arm up]

Torsion Press[Right Arm/Left Arm]

Side Triceps Kickout[Right Arm]

Flag Press[Right Arm]

Dumbbell Clean[Right Arm/Left Arm]

Jab[Right Arm] Dumbbell Twist

Turkish Get-Up[Left Arm Up]

Side Triceps Kickout[Left Arm]

Side Plank Swing[Left Arm up]

Flag Press[Left Arm]

Dumbbell Twist

Jumping Jacks

Burpee Lift

Jumping Jacks

Burpee Lift

Beginner

:15 each

:15 each

:15 each

:15 each

:15 each

:15 each

CIRCUIT 1

Repeat 3 timesand advance to Circuit 2

SpeedWeight Dumbbells™ 8 Week Weight Loss ProgramUltimate

CIRCUIT 3WARM-UP CIRCUIT 2

Advance to Circuit 1 Repeat 3 timesand advance to Circuit 3

Repeat 3 timesand stretch

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.

DAYS 3 and 6WEEKS 3 – 4

DAYS 2 and 5

One ArmRenegade Row

[Right Arm]

One ArmRenegade Row

[Left Arm]

Concentration Curl[Left Arm]

One Arm Spiral[Right Arm]

Split Lunge Row[Right Arm,

Left Leg Forward]

Concentration Curl[Right Arm]

ContralateralSingle Leg Deadlift

[right leg]

One Arm Spiral[Right Arm]

Dumbbell TwistClean Squat Press[Right Arm]

Hammer Curl toTriceps Press

[Right Arm/Left Arm]

One Arm Spiral[Left Arm]

ContralateralSingle Leg Deadlift

[left leg]

Clean Squat Press[Left Arm]

Split Lunge Row[Left Arm,

Right Leg Forward]

One Arm Spiral[Left Arm]

Jog in Place

Jab[Right Arm]

Jog in Place

Jog in Place

Jab[Left Arm]

Jab[Right Arm]

Beginner

:30 each

CIRCUIT 1

Repeat 3 timesand advance to Circuit 2

SpeedWeight Dumbbells™ 8 Week Weight Loss ProgramUltimate

CIRCUIT 3WARM-UP CIRCUIT 2

Advance to Circuit 1 Repeat 3 timesand advance to Circuit 3

Repeat 3 timesand stretch

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.

DAYS 3 and 6WEEKS 5 – 6

DAYS 1 and 4

Dumbbell Clean[Right Arm]

Jab[Right Arm/Left Arm]

Jab[Right Arm/Left Arm]

Jab[Right Arm/Left Arm]

Side Triceps Kickout[Right Arm]

Side Plank Swing[Right Arm up]

Isometric Side Hold[Left Arm]Burpee Lift

Burpee Lift

Side Triceps Kickout[Left Arm]

Side Triceps Kickout[Left Arm]

Flag Press[Left Arm]

Isometric Side Hold[Right Arm]Burpee Lift Torsion Press

[Right Arm]Side Triceps Kickout

[Right Arm]

Dumbbell Clean[Left Arm]

Dumbbell Twist

Flag Press[Right Arm]

Side Plank Swing[Left Arm up]

Torsion Press[Left Arm]

Intermediate

:15 each

:15 each

:15 each

CIRCUIT 1

Repeat 3 timesand advance to Circuit 2

SpeedWeight Dumbbells™ 8 Week Weight Loss ProgramUltimate

CIRCUIT 3WARM-UP CIRCUIT 2

Advance to Circuit 1 Repeat 3 timesand advance to Circuit 3

Repeat 3 timesand stretch

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.

DAYS 3 and 6WEEKS 5 – 6

DAYS 2 and 5

ContralateralSingle Leg Deadlift

[right leg]

One Arm Spiral[Right Arm] Dumbbell Twist

ContralateralSingle Leg Deadlift

[right leg]

ContralateralSingle Leg Deadlift

[left leg]

One Arm Spiral[Left Arm]

One ArmRenegade Row

[Left Arm]

Turkish Get-Up[Left Arm up]Good Mornings

Clean Squat Press[Right Arm]

Single Arm Swing[Right Arm]

Turkish Get-Up[Right Arm up]Good Mornings

One ArmRenegade Row

[Right Arm]Good Mornings

Clean Squat Press[Left Arm]

Single Arm Swing[Left Arm]

Dumbbell TwistContralateral

Single Leg Deadlift[left leg]

Concentration Curl[Right Arm/Left Arm]

Intermediate

:30 each

CIRCUIT 1

Repeat 3 timesand advance to Circuit 2

SpeedWeight Dumbbells™ 8 Week Weight Loss ProgramUltimate

CIRCUIT 3WARM-UP CIRCUIT 2

Advance to Circuit 1 Repeat 3 timesand advance to Circuit 3

Repeat 3 timesand stretch

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.

DAYS 3 and 6WEEKS 7 – 8

DAYS 1 and 4

Jumping Jacks Single Arm Swing[Right Arm]

Burpee Lift Clean Squat Press[Right Arm]

Jog in Place Jab[Right Arm/Left Arm]

Jumping Jacks Single Arm Swing[Left Arm]

Burpee Lift Clean Squat Press[Left Arm]

Jog in Place

Burpee Lift Side Triceps Kickout[Right Arm]

Burpee Lift

One Arm Spiral[Left Arm]

Dumbbell Twist

Side Triceps Kickout[Left Arm]

Side Plank Swing[Right Arm up]

Torsion Press[Right Arm/Left Arm]

One Arm Spiral[Right Arm]

Side Plank Swing[Left Arm up]

Flag Press[Right Arm/Left Arm]

Dumbbell Clean[Right Arm/Left Arm]

Advanced

:30 each

:30 each

:30 each

:30 each

CIRCUIT 1

Repeat 3 timesand advance to Circuit 2

SpeedWeight Dumbbells™ 8 Week Weight Loss ProgramUltimate

CIRCUIT 3WARM-UP CIRCUIT 2

Advance to Circuit 1 Repeat 3 timesand advance to Circuit 3

Repeat 3 timesand stretch

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.

DAYS 3 and 6WEEKS 7 – 8

DAYS 2 and 5

Jumping Jacks

Jog in Place

Burpee Lift

Jumping Jacks

Jog in Place

Burpee Lift

Split Lunge Row[Right Arm,Left Arm]

Split Lunge Row[Right Arm,Left Arm]

Split Lunge Row[Right Arm,Left Arm]

Good Mornings

Good Mornings

Good Mornings

One ArmRenegade Row

[Right Arm]

Turkish Get-Up[Right Arm up]

One ArmRenegade Row

[Left Arm]

Turkish Get-Up[Left Arm up]

One Arm Spiral[Left Arm]

ContralateralSingle Leg Deadlift

[right leg]

Clean Squat Press[Right Arm]

Hammer Curl toTriceps Press

[Right Arm/Left Arm]

ContralateralSingle Leg Deadlift

[left leg]

One Arm Spiral[Right Arm]

Clean Squat Press[Left Arm]

Advanced

:30 each

:30 each

:30 each

:30 each

NOTES NOTES

Ultimate SpeedWeight Dumbbells™ 8 Week Weight Loss Program