Advanced Exercises 1
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BB Squats w/chains + Walking Lunges + Jump Squats
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Thigh and Glute Combo:
Start with Barbell Squats followed by Walking Barbell Lunges. When you reach the end of your Walking Lunges (10-12 each leg) perform 10 more Barbell Squats, then turn around and return to the starting point of the exercise (walking lunges). Rack the barbell and end this cycle with 10 Jump Squats. Rest 90 sec and repeat. This is great for your quads, glutes and you get quite a bit of cardio benefit also. Perform 4 cycles. To get more of a cardio effect only rest for 30 seconds between each cycle. |
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Partner Workout: Advanced Cardio
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Squat Row Jumps + Barbell Suicides:
This is a challenging combination of exercises. Switch exercises with your partner when the person performing Squat Row Jumps has completed 15 repetitions. For cardio purposes, twenty minutes of this is better than running for 45 minutes. You will burn more calories and you will preserve your muscle, which doesn't happen when you only run (or do other forms of conventional cardio, such as the elliptical). |
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Single-Leg Burpees
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Training with a broken Femur:
This exercise came out of necessity. Jillian had just undergone surgery on her knee and found out afterwards (a day before this video) that she had a broken femur also... but she still wanted to workout. We decided to try one-legged Burpees and realized what a great exercise it was. You really have to push upward forcefully from the push-up position because you only have one leg to support you, therefore, balance is very important. |
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Barbell Squats w/chains: Drop Sets
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Extremely Intense:
Drop sets (strip sets) are very very demanding, especially, when they involve squats. Basically she (1) performs as many reps as she can at heaviest weight, (2) then I take 10 pounds off each side, (3) then she maxes out another set of squats, (4) then I take off another 10 pounds off each side. We continue until she is just squatting the bar. Important: Never start out a set of drop sets without a proper warm-up. After your warm-up start with a 'heavy' weight that you only perform 6 to 12 reps. Then just work your way down for four or five drop sets. Rest only long enough for the weight to come off the bar |
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Medcine Ball + Broad Jump Progression
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Intense quad and cardio workout (Plyometric Jump Training):
Broad Jumps are difficult if done by themselves. But we are going to add 4 medicine balls, to make it even more difficult. Each medicine ball is 2 pounds heavier than the next (4-lbs, 6-lbs, 8-lbs, 10-lbs). You will make four passes down the gym floor and back. At the end of each pass you pick up the next heaviest ball. The first pass of Broad Jumps you will perform by holding the lightest ball (4-lbs), after completing the first pass you will pick up the 6 pound ball to complete the second pass, then you will pick up the 8 pound ball for the third pass and finally the 10 pound medicine ball for the final pass. This video represents one cycle (4 passes). |
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Alternating Lateral Lunge Jumps
(glutes) |
This will get your glutes sore:
This is really a great glute exercise. The lateral movement plus the jumping (actually more so the landing) plus the added weight (she is holding a 25-lb plate) really stresses the glutes. Take your time when trying to learn this exercise. This is a difficult exercise to master. Your first few attempts may be awkward but after trying for a few days your balance will be better and you will feel more comfortable. Holding a weight in front of you not only makes the exercise harder because of this added weight, it also makes it impossible for you to use your arms to jump, therefore your thighs and glutes have to do all the work. We used the bar to insure that you jump high enough, because the landing is what really puts a load on the glutes, so if you want a bigger butt you should master this exercise. |
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Db Suicides w Rotation Press
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Full Body Exercise:
There is a lot going on here. Db Burpees (suicides), torso rotations with a dumbbell press and lateral jumps. You are using a lot of different muscles during this exercise: shoulders, triceps, chest quads, back |
