Jillian Michaels Swears by This Full-Body At-Home Workout

Advertisement

No gym? That's all right. If you need to recalculate your time, or if you don't have a chance to go to the gym, it's necessary to exercise anytime, anywhere. That's why we invited Jillian Michaels, a world-renowned health and wellness expert and author of the latest book "six keys: Unleashing Your genetic potential and giving you eternal strength, health and beauty", to share some tips on home-based exercise, and to take part in family exercises.

Gillian Michaels knows the power of good home exercise. (picture: Daniel zuchinik / Getty Images entertainment / gettyimages)

five benefits of exercising at home. You can save a lot of time. Michaels tells Livestrong that the ultimate benefit of exercising at home is that it saves a lot of time. &"I can waste 60 minutes (if there's a traffic jam) driving up and down the gym," she said. No one has time!

2. Convenience helps drive. if it's hard for you & 39; to get motivated, Michaels says, it sounds great to be able to plop on the living room floor and do a 20 minute workout quickly. That's why the convenience of exercising at home is so appealing, or if you're traveling in a hotel room again. You have privacy. exercising at home is a great way to keep fit, and it doesn't make you feel like you're in a fishbowl (that is, the weight room in the gym).

4. You need the least equipment. When it comes to equipment, Michaels recommends that you have a variety of free weights - even if it's small (a set of 3 -, 5 -, and 8-pound dumbbells). You can also find an adjustable dumbbell set or power block. Or use what you already have. You can use a chair or table as a platform to do steps, push ups / push ups, or triceps down, Michaels says.

5. The possibilities are infinite. if you're worried about a workout plan or the motivation to take advantage of a coach, you can view one of many fitness apps and streaming platforms online or on your phone. Are you ready to shape and strengthen your whole body? This is Michael's "do a full body workout at home." You can also find more workouts from Michaels & 39; my fitness, developed by Jillian Michaels, on her app.

total time: 27:45
equipment: dumbbells, yoga mats, water bottles, timers

warm up (30 seconds each time)

  • jogging in place: jogging in place is good, jogging is easy.
  • forearm rotation: make it bigger and rotate the arm alternately from the shoulder. You should also feel it in your core.
  • side lunge skater: walk sideways, then take side lunge. Place the other elbow on the other knee and keep it low. Glide across the center and move the other elbow to the other knee.
  • hip circumference: stand with feet as wide as hips, and move hands to hips. Press your hips forward and rotate around your hips like an exaggerated hula hoop.
  • Jumping Jack: separate your feet and lift your arms over your head. Jump your feet back and lower your arms to your sides.
  • knee circle: put your hands on your knees and keep your legs together. Squat down and make a wide, soft circle with your knees.
    • lap 1 (30 seconds per lap; twice completed)

      • uneven push ups: on the high board with feet and hips the same width, stagger your hands, one forward and one backward. Then do push ups, and then jump your hands so that the other arm is staggered forward and the other arm is staggered backward.
      • crab jumping: lie on your back, then sit with your torso raised, one knee bent and one knee extended. Then, with the support of one arm and one leg, lift the hips and extend the other arm to the other foot. Put it back on the ground and repeat on the other side.
      • crab kick: turn to the inverted table. Chin off chest, eyes on ceiling. Ankle below knee. Put your hands and feet on the floor. Kick one foot forward and jump on the other.
      • back straddle springboard: start with the springboard, one foot forward, between your hands, so you & 39; re squat. Place your feet between your palms, knees in front of your chest, and one leg behind you. Lift your knees up to your hands and feet, tap your back foot with your hands, and then return to the starting position. You want to step up in this sport. Repeat on both sides.
      • pop up front kick: squat down to the knee and toe and press over the heel of the other leg. Raise your knees and stretch your feet all the way up. Return to the starting position. Repeat on each side.
        • lap 2 (30 seconds per lap; twice completed)

          • squat and press: hold dumbbell, squat. Stand up and press the weight on your head.
          • squat in the chair to alternate knee pushing: sink in the chair position - knee on ankle, back flat. When you exhale, when your hands are down, push one knee up. Lower the foot and repeat on the other leg.
            A climber who stands with one arm in the air and the other knee facing the chest. Change the position of the legs and arms. Continue to alternate.
          • alternate backward lunge with figure 8: when you return to the lunge, make a figure 8 around your leg with dumbbells: swing outward, move up, down, left and right when you put it under your body and put it on the other hand through your leg.
            Touchdown score of
          • sumo: squat into wide sumo squat. In this position, stretch down, tap your ankles, and move your torso from side to side to exercise your oblique muscles.
            • the third lap (30 seconds per lap; twice completed)

              • triceps pulse crescent type: deep crescent type: front leg is 90 degrees angle, back leg is straight. Hold the dumbbells, arms together, palm back, so they will face behind you. Press the weight with a straight arm behind the torso. Do the left leg in the first round and the right leg in the second.
                Step 4 squat, biceps brachii:
                cross the ankle with the other leg over the knee. Squat down, starting at the chest and pushing forward (as if you were carrying a plate). When you return to the standing position, retract the weight back to the chest level. Make the left leg in the first round and the right leg in the second round.
              • squat Jack: start with feet together and squat in chair position. Keep a good low stance and jump your feet from squat to sit.
              • go out push ups: keep your legs as straight as possible, bend forward, and put your hands into a high plank. Do push ups and walk back with both hands.
              • plank sit ups: do plank sit ups first, one forearm is on the ground, then the other is on the ground. Place your hands directly under your shoulders, press your body up and back on the plank.
                • calm down (every 20 seconds)

                  • standing shoulder extension: extend one arm to the chest. Hold your other hand over your elbow. Repeat once for each arm.
                  • standing triceps stretch: one arm directly over the head. Grasp the elbow with the other hand. Gently extend back and put your hand back in the spine. Repeat once for each arm.
                  • stretch your chest while standing: put your hands behind you and hold your fingers tightly. Raise your arms as high as you can and open the front of your chest and shoulders.
                  • extend your knees and four heads: do lunge on the ground. Your back knee is on the floor. Grasp the back foot with the other hand. Press your hips forward and pull your heels into the center of your body. Double legs.
                  • kneel down and stretch psoas major muscle: one foot forward and one foot backward, start the lunge on the ground. Press the hips forward, extend them up to the top of the head and to one side, and open the hips, hip flexors, and psoas. Repeat with both legs.