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

8 WeekWeight Loss Program

DumbbellUltimate

www.jillianmichaels.com

“Build strength and muscle tone, enhance metabolism, and get conditioned with my Dumbbell Power Set.”

CIRCUIT 1

Repeat 3 timesand advance to Circuit 2

Dumbbell 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 1 and 4

Jumping Jacks Prone CobraCresent Pose Row[Right Leg Forward]

Sit-Upsto Dumbbell Rotations

March in Place Iso Squat Bent Over Row

Cross Arm Extension in Single Leg Bridge

[Right Side]Stork Flies

Stork Flies

Jumping Jacks Prone CobraCresent Pose Row[Left Leg Forward]

Sumo Squat to Upright Row

Sumo Squat to Upright Row

March in Place Iso Squat Bent Over Row

Cross Arm Extension in Single Leg Bridge

[Left Leg]

Sit-Upsto Dumbbell Rotations

Jumping Jacks

March in Place

Couch Potato

CIRCUIT 1

Repeat 3 timesand advance to Circuit 2

Dumbbell 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

V Crunchwith Chest Pass

V Crunchwith Chest Pass

Triceps Extensionin Bridge Pose

Stationary Lunges with Lateral Raises

[Right Leg Forward]

Squat Press

Squat Press Chest Flywith Bridge

Triceps Kickbacks Shoulder Combos

SquirmTriceps Extensionin Bridge Pose

Stationary Lunges with Lateral Raises

[Left Leg Forward]

Triceps Kickbacks Shoulder Combos

Jumping Jacks

March in Place

Jumping Jacks

March in Place

Jumping Jacks Arnolds

March in Place

Couch Potato

CIRCUIT 1

Repeat 3 timesand advance to Circuit 2

Dumbbell 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

Dead Liftsto Call Raises

Sumo Squat to Upright Row

Cresent Pose Row[Right Leg Forward]

Dead Liftsto Call Raises

Sumo Squatto Upright Row

Cresent Pose Row[Left Leg Forward]

Cross Arm Extensions in Single Leg Bridge

[Right Side]Stork Flies Iso Squat

Bent Over Row

Cross Arm Extensions in Single Leg Bridge

[Left Side]Stork Flies Iso Squat

Bent Over Row

Plank Row Pike Crunch Curtsey Lungeswith Biceps Curl

Plank Row

Jumping Jacks

March in Place

Jumping Jacks

March in Place

Jumping Jacks

March in Place

Beginner

CIRCUIT 1

Repeat 3 timesand advance to Circuit 2

Dumbbell 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

Biceps Serving Move Dumbbell Push-Up

Biceps Serving Move Forward Lunges with Overhead Extensions

Sit-Upsto Dumbbell Rotations

Chest Flywith Bridge

Forward Lunges with Overhead Extensions

V Crunchwith Chest Pass

Chest Flywith Bridge Dumbbell Push-Up Shoulder Combos

Arnolds Dumbbell Push-Up Triceps Kickbacks

Arnolds Forward Lunges with Overhead Extensions

Stationary Lunges with Lateral Raises

[Alternating Legs]

Jumping Jacks

Jog In Place

Jumping Jacks

Jog In Place

Jumping Jacks

Jog In Place

Beginner

Side Plank Press(Right Side/Left Side)

:15 each

CIRCUIT 1

Repeat 3 timesand advance to Circuit 2

Dumbbell 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

Dead Liftsto Calf Raises Plank Row Iso Squat

Bent Over Row

Dead Liftsto Calf Raises Plank Row Prone Cobra

Curtsey Lungeswith Biceps Curls Hammer Curls Pike Crunch

Curtsey Lungeswith Biceps Curls Hammer Curls Pike Crunch

Squirm Sumo Squatto Uptight Row Biceps Serving Move

Squirm Sumo Squatto Uptight Row Biceps Serving Move

Mountain Climbers

Jumping Jacks

Jog In Place

Mountain Climbers

Jumping Jacks

Jog In Place

Intermediate

CIRCUIT 1

Repeat 3 timesand advance to Circuit 2

Dumbbell 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

Arnolds Shoulder CombosSit-Ups

to DumbellRotations

Cross Arm Extension in Single Leg Bridge(Right Side/Left Side)

Triceps Kickback Dumbbell Push-Up

Biceps Serving MoveStationary Lunges with Lateral Raises

[Alternating Legs]

Side Plank Press(Right Side/Left Side)

Chest Flywith Bridge

V Crunchwith Chest Pass

Forward Lunges with Overhead Extensions

Jumping Jacks

Jog in Place

Mountain Climbers

Jumping Jacks

Jog in Place

Mountain Climbers

Intermediate

:30 each

:30 each

CIRCUIT 1

Repeat 3 timesand advance to Circuit 2

Dumbbell 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

Stork Flies Iso SquatBent Over

Dead Liftsto Calf Raises

Squirm Curtsey Lungeswith Biceps Curls

Cross Arm Extension in Single Leg Bridge[Right Side/Left Side]

Sumo Squatto Upright Row Plank Row Hammer Curls

Sit-Upsto Dumbbell Rotations

Prone CobraCresent Pose Row[Right Leg Forward/Left Leg Forward]

Butt Kicks

Jumping Jacks

Jog In Place

Butt Kicks

Jumping Jacks

Jog In Place

Advanced

:30 each

:30 each

CIRCUIT 1

Repeat 3 timesand advance to Circuit 2

Dumbbell 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

Triceps Extensionin Bridge Pose

Side Plank Press[Right Side] Pike Crunch

Forward Lunges with Overhead Extensions Biceps Serving Move Arnolds

Triceps Kickbacks Squat Press Shoulder Combos

V Crunchwith Chest Pass Squirm Dumbbell Push-Up

Jumping Jacks

Mountain Climbers

Jog In Place

Jumping Jacks

Mountain Climbers

Jog In Place

Advanced

NOTES NOTES

Dumbbell 8 Week Weight Loss ProgramUltimate