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6 Strengthening Workout Moves From Jillian Michaels

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6 Strengthening Workout Moves From Jillian Michaels

Legs: Sumo Squat

What it works: butt, thighs, and core

1. Stand with feet more than shoulder width apart, toes turned outward.

2. Tuck tailbone under and draw belly button in toward spine, hands on hips.

3. Inhale, bend knees and squat, keeping thighs parallel to floor. Hold for a beat.

4. Exhale while returning to start. Repeat for 30 seconds, maintaining form.

Make it easier: Squat less deeply.

Make it harder: Hold a weight in each hand on thighs for added resistance.

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Full Body: Long Jump With Crawl Back

What it works: arms, chest, quads, glutes, hamstrings, and abs

1. Start standing with feet hip-width apart.

2. Perform long jump: Bend knees and, swinging arms, take off as far forward as you can, landing on both feet (A).

3. Hinge at hips to place both hands on floor.

4. Jump back into plank position, with arms straight under shoulders and abs tight.

5. Walk hands backward toward feet (B), keeping legs as straight as possible and lifting tailbone toward the ceiling. Stand and repeat for 30 seconds. Do three sets.

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Abs: Scissor Crunch

What it works: abs and lower back

1. Lie flat on back; place hands under lower back for protection.

2. Slowly raise both legs until they are perpendicular to floor. Pull belly button in toward spine and keep body flat.

3. Crunch upper body until shoulders are off of floor and hold.

4. Slowly scissor legs up and down, bringing them — one at a time — from perpendicular to nearly parallel to floor (as shown).

5. Do for 30 seconds, then rest. Repeat three times.

Make it easier: Lie flat instead of crunching up, and squeeze abs as you raise and lower legs instead.

Make it harder: Place hands behind head with fingers interlaced, keeping a fist’s distance between chin and chest

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Arms: Renegade Rows

What it works: back, shoulders, and arms

1. Start in plank, holding weights and with feet shoulder-width apart.

2. Row dumbbell to chest (as shown) and release. Do three reps. Switch hands; repeat.

3. Keep it up for one minute.

Make it easier: Drop knees to modify.

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Butt: Chair Pose

What it works: quads, butt, abs, and lower back

1. Stand with feet close together and inhale; raise arms perpendicular to floor, shoulders back.

2. Bend knees as you exhale, hinging forward at hips, abs engaged. Keeping gaze forward, “sit” back, lifting arms alongside ears (as shown).

3. With back straight and toes visible when you glance over your knees, sink more deeply to try to get upper thighs parallel to floor.

4. Hold for 15 to 20 seconds, depending on strength, then return to start. Repeat three times.

Make it easier: Sink less deeply into the pose or stand with heels on a rolled-up mat or towel.

Make it harder: Sit even lower and hold pose for 30 seconds.

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Full Body: Burpee Push-ups

What it works: arms, chest, quads, glutes, hamstrings, and abs

1. Squat and place hands on floor (as shown).

2. Jump feet into plank.

3. Drop chest to ground and perform a push-up.

4. Jump feet forward into squat position.

5. Jump up, reaching hands over head, and repeat sequence for 30 seconds. Rest. Do two more sets.

Make it easier: Step back instead of jumping and do push-up on knees.

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