Jillian Michaels Making the Cut Work Out Plan

Here's the 30-day workout plan I'm following from Jillian Michaels' book Making the Cut. It's intended for people with less than 20 pounds to lose (!), but I like the workouts, so I'm doing it anyway! I've been incorporating the workouts into my routine for the past few months, but only doing 1 or 2 a week between the group circuit training class I was doing with a trainer, a TRX group class, and jogging days. But this time I'm going to actually follow the 30-day plan. And since I'm eating so clean, I'm expecting RESULTS! 

One thing I'm confused about is that she doesn't suggest doing any cardio on the 3 rest days per week. That seems odd to me. So, I'm going to do some jogging on 2 of the 3 rest days so I can continue to try improving my 5K time. Then I'll have one lazy day, but try to do something somewhat active with the kids. So my weekly routine will be circuits Mon/Tues/Thurs/Fri and jogging Wed/Sat. 

You can do each circuit once or twice depending on how nutty you feel. No resting during each circuit to keep that heart rate up!Doing them once should take about 45 minutes. She advises another 15 minutes of cardio afterward to round it up to an hour. 

Days 1 & 4

CIRCUIT 1

Dumbbell Presses on Body Ball - 20 reps (10 on each arm)

Dumbbell Flys on Body Ball with Crunches Use half the weight of the Dumbbell Press - 15 reps

Squats - 50 fast (no added weight)

One-minute sprint at 7 mph (women) or 9 mph (men)

CIRCUIT 2

Plank Hold pose - 10 seconds

Close-Grip Push-ups - 5 reps

Side Planks with Inner Thigh Raise - 10 reps

Flip back into Plank pose and hold for 5 seconds

Close-Grip Push-ups - 5 reps

Side Planks with Inner Thigh Raise - 10 reps

Flip back into Plank, and hold pose for 5 seconds

Burpies Straight from Plank - 10 reps

Sumo - 50 reps

One-minute sprint at 7 mph (women) or 9 mph (men)  

CIRCUIT 3

Frog Push-ups - 20 reps

Squat Thrusts - 20 reps

Static Squat for 30 seconds

W Shoulder Presses with Leg Extension - 10 reps on each leg

Jump rope for 1 minute  

CIRCUIT 4

Bench Dips - 20 reps

Rope Tricep Presses - reps to muscle failure

Static Lunges with Lateral Shoulder Raise - 10 reps with each leg forward

Mountain Climbers - reps for 1 minute

Boat Pose Hold pose for 30 seconds  

CIRCUIT 5

Jump rope (1 minute)

Bicycle Crunches - 50 reps

Extended Plank Hold pose for 30 seconds

 

DAY 2 & 5

CIRCUIT 1

Wide-Grip Lat Pull-downs (pyramid up with weight) First set 20 reps; second set 12 reps; third set 6–8 reps

Dumbbell Row - 15 reps

Lunges (Basic) - 50 reps on alternating legs (25 reps on each leg, no added weight)

One-minute hill run at incline 10, speed 5.5 mph (women) or 8 mph (men)  

CIRCUIT 2

Low Dumbbell Row - 15 reps

Seated Hamstring Curls - 15 reps

Step-ups - 20 reps on each leg (40 total)

One-minute hill run at incline 10, speed 5.5 mph (women) or 8 mph (men)  

CIRCUIT 3

Crab Walk - Go 10 steps forward

Reverse Plank - 5 leg lifts on each leg (10 total)

Crab Walk Go 10 steps backward

Reverse Plank - 5 leg lifts on each leg

Supermans - 20 reps, then hold the midpoint position 20 seconds

Reverse Crunches - 25 reps

Mountain Climbers - reps for 1 minute

CIRCUIT 4

Pendulum Lunges with Hammer Curls - 10 reps on each leg (20 reps total)

Hammer Curls - reps to bicep muscle failure

Static Lunges with Reverse Cable Fly - 10 reps with each forward (20 reps total)

One-minute hill run at incline 10, speed 5.5 mph (women) or 8 mph (men)

CIRCUIT 5

One-Leg Pelvic Thrusts - 15 reps per leg (30 reps total)

Toe Touch Crunches - 25 reps

Mountain Climbers - reps for

DAY 8 & 11

CIRCUIT 1

Scorpion Push-ups - 20 reps

Dumbbell Flys on Body Ball with Crunches - 10 reps

Leg Extensions (pyramid up with weight) First set 20 reps; second set 12 reps; third set 6–8 reps

Jump Squats - reps to muscle failure

CIRCUIT 2

Decline Dumbbell Presses - 10 reps on each arm (20 total)

V Cable Flys - 15 reps

Squat Thrusts - 20 reps

Side Lunges - 20 reps on alternating legs (10 on each leg)

CIRCUIT 3

Close-Grip Push-ups - as many as you can to muscle failure

Plank-ups - as many as you can to muscle failure

Jump Squats - reps to muscle failure

One-Leg Squats - 10 reps on each leg (20 reps total)

Jumping jacks for 1 minute  

CIRCUIT 4

Military Shoulder Press - 8 reps

Wood Choppers - 15 reps on each side of the body

Knee Tuck Jumps - 10 reps

Static Lunges with Lateral Shoulder Raise - 10 reps on each leg

Reverse Crunches – 5 reps

Hanging Abs with a Twist - 10 reps on each side (20 total)  

CIRCUIT 5

30-second sprints (5 over 5 minutes) (do circuit only once) - Run 30 seconds on, 30 seconds off, 9 mph (women) or 12 mph (men)

DAY 9 & 12

CIRCUIT 1

Wide-Grip Lat Pull-downs (drop set) 1–3 reps at maximum; drop 1/3 of weight, then 6–8 more reps

Medium-Underhand-Grip Pull-downs - 15 reps, then hold midpoint position until muscle failure

Seated Hamstring Curls - 15 reps

Jumping Lunges - 10 reps on each leg

One-minute hill run at incline 12, speed 6 mph (women) or 8.5 mph (men)

CIRCUIT 2

Terry Pulls (pyramid up with weight) First set 20 reps; second set 12 reps; third set 6–8 reps

Standing Lat Pull-downs - 10 reps

Back Kicks with Shoulder Press - 10 reps on each leg (20 reps total)

One-minute hill run at incline 12, speed 6 mph (women) or 8.5 mph (men)  

CIRCUIT 3

Seated Cable Rows 1–3 reps at maximum; drop 1/3 of weight, then 6–8 more reps

Step-ups - 40 reps on alternating legs (20 reps on each leg)

Butt Kicks - reps for 1 minute  

CIRCUIT 4

Incline Bicep Curls - 10 reps on each arm (20 reps total)

Pike Crunches - 25 reps

Seated Hamstring Curls - 10 reps on each leg (20 reps total)

Butt Kicks - reps for 1 minute  

CIRCUIT 5

Superman - hold midpoint position for 1 minute

Boat Pose - hold pose for 30 seconds

Reverse Plank - hold for 1 minute

Jump rope for 1 minute

DAY 15 & 18

CIRCUIT 1

Body Ball Push-ups - 10 reps

Push-ups - to muscle failure

Cable Leg Extensions - 10 reps on each leg (20 reps total)

Step Plyos - for 1 minute

CIRCUIT 2

Dumbbell Press on Body Ball - 10 reps alternating arms (5 reps each arm)

Half-Crow Push-ups - 5 reps on each leg (10 reps total)

Harpies - 20 reps

Jump Squats - 10 reps

Crescent Pose with Tricep Press - for 30 seconds on each leg

CIRCUIT 3

Dips - to muscle failure

Hanging Abs - 15 reps on each side

Static Lunges with Lateral Shoulder Raise - 10 reps on each leg (20 total)

Squatting Lateral Side Step Plyos - for 1 minute  

CIRCUIT 4

Pike Push-ups - 10 reps

Squat and Military Shoulder Press - 10 reps

Dropsies - 8 reps on each leg (16 total)

Jump rope for 1 minute  

CIRCUIT 5

Bench Dips with feet on Body Ball - 20 reps

Bicycle- 30 scissors

Plank Twists - 20 reps on each side (40 total)

Boat Pose Hold pose for 30 seconds

DAY 16 & 19

CIRCUIT 1

Wide-Grip Lat Pull-downs - 1–3 reps at maximum; drop 1/3 of weight, then 6–8 more reps

Medium-Underhand-Grip Pull-downs - to muscle failure, and hold a midpoint position for 30 seconds

Dead Lifts - 10 reps

Hamstring Curls - reps to muscle failure

CIRCUIT 2

Seated Cable - 1–3 reps at maximum; drop 1/3 of weight, then - 6–8 more reps

Lateral Shoulder Raises - 10 reps

Lunges (Basic) - 10 reps on alternate legs (5 on each leg)

One-Leg Pelvic Thrust - 20 reps on each leg

Rock Star Jumps - 20 reps

CIRCUIT 3

Extension Press on Exercise Ball - 10 reps

Frog Kicks - 20 reps

Butt Kicks - reps for 1 minute

CIRCUIT 4

Crossover Lunges with Hammer Curls - 20 reps

Bicep Curls - reps, alternating arms, to muscle failure

Bicycle Crunches - 25 reps

One-minute hill run at incline 15, speed 5 mph (women) or 7 mph (men)

CIRCUIT 5

Rock Star Jumps – 20 reps

Ball Crunches - 20 reps

Hanging Abs with a Twist - 15 reps on each side

DAY 21 & 24

CIRCUIT 1 (warm-up circuit: - only once)

Decline Dumbbell Press - 20 reps

Squats - 50, fast

Step Plyos - for 1 minute

Butt Kicks - for 1 minute

CIRCUIT 2

Plyo Push-ups - 10 reps

Dumbbell Flys on Body Ball with Crunches - 15 reps

Leg Extensions (pyramid up with weight) First set 20 reps; second set 12 reps; third set 6–8 reps

Knee Tuck Jumps - 10 reps

Step Plyos - for 30 seconds holding dumbbells in each hand

CIRCUIT 3

Scorpion Push-ups - 10 (5 on each side) reps

Alternating DB Press on Ball w/ Elbow Drive - 10 reps/leg (20 total)

Surrenders - 10 reps on each leg (20 total) – step backwards into kneeling position

Squatting Lateral Side Step Plyos  

CIRCUIT 4

Dips - reps to muscle failure

Basic Lunge with Military Shoulder Press - 20 reps on each leg

Burpies - 20 reps  

CIRCUIT 5

W Shoulder Press with Leg Extension - 10 reps on each leg (20 reps total)

Rope Tricep Press - 20 reps

Straight Leg Squat Thrusts - 30 seconds

Chair Pose - Hold for 30 seconds

Side Plank with Inner Thigh Raise - 10 reps on each side (20 reps total)

DAY 22 & 25

CIRCUIT 1

Medium-Underhand-Grip Pull-downs - reps to muscle failure

Seated Cable Rows - to muscle failure; hold a midpoint position on last rep for 30 secs

Jump Squat - 15 reps

One-Leg Pelvic Thrusts - reps to muscle failure  

CIRCUIT 2

Wide-Grip Lat Pull-downs - 20 reps

Squat Swings - 10 reps

Jumping Lunges - reps to muscle failure  

CIRCUIT 3

Plank Rows - 10 reps (5 on each arm)

Supermans - 20 reps

Squats with Bicep Curls - 10 reps

One-minute hill run at incline 15, speed 5 mph (women) or 7 mph (men)  

CIRCUIT 4

Hack Squats - 20 reps

Seated Hamstring Curls - reps to muscle failure

Hammer Curls - 20 reps (10 on each arm)

Jump rope fast for 2 minutes  

CIRCUIT 5

Crossover Lunges with Hammer Curls - 20 reps

Ball Crunches - 25 reps

Hanging Abs with a Twist - 8 reps on each side

One-minute hill run at incline 15, speed 5.5 mph (women) or 7.5 mph (men)

DAY 29  

CIRCUIT 1

Dumbbell Presses - First set - 15 reps; Second set - 8 reps; Third set - 3–6 reps

Dumbbell Flys on Body Ball with Crunches - reps to muscle failure

Leg Presses - First set - 15 reps; Second set - 8 reps; Third set - 3–6 reps

Jump Squats - reps to muscle failure

Jump rope fast for 2 mins

CIRCUIT 2

Close-Grip Push-ups - 10 reps on a body ball

Frog Push-ups - 10 reps

Bench Dips - reps to muscle failure

One-Leg Squats - 10 reps per leg, then hold midpoint position on last repetition to muscle failure

Leg Extensions - reps to muscle failure

CIRCUIT 3

Pike Push-ups - 10 reps

Static Lunges with Lateral Shoulder Raise - 20 reps (10 reps on each leg)

Side Lunges with Front Shoulder Raise - 20 reps (10 reps on each leg)

Jump rope fast for 2 minutes

CIRCUIT 4

Sumo Squats with Tricep Extension - 20 reps.

Tricep Kick-Backs - 15 reps

Pike Crunches - 20 reps

Hanging Abs - 15 reps on each side

CIRCUIT 5 (do circuit only once)

Chair Pose - Hold for 1 minute

Extended Plank - Hold for 1 minute

Side Plank - Hold for 1 minute on each side

Mountain Climbers - for 1 minute

Bicycle Crunches - 100 reps

DAY 30  

CIRCUIT 1

Standing Lat Pull-downs - 8 reps with heavy weight

Lunges (Basic) - 50 rapidly on alternating legs

CIRCUIT 2

Plank Rows - 20 reps (10 on each arm)

Jumping Lunges - 20 reps

Swing Kicks - 30 reps (15 on each leg alternating legs)

CIRCUIT 3

Seated Cable - 12 reps

Pendulum Lunges with Hammer Curls - 20 reps (10 on each leg)

Step-ups - 20 reps (10 on each leg)

CIRCUIT 4

Frog Kicks - 20 reps

Back Extensions - 10 reps

Pike Crunch - 20 reps holding dumbbells in each hand

CIRCUIT 5

Dumbbell Rows - 12 reps using a wide grip

Extension Press on Exercise Ball - 10 reps

Concentration Curls - 24 reps (12 on each arm) in a static squat

Rock Star Jumps - 20