Strength – Wide Push-Ups, Planks, Twisting Camels (with dumbbells).Cardio – Back Fly Jacks, Behind the Back Jacks.Strength – Chair Squats (with dumbbells), Plyometric Stationary Lunges, Crescent Tricep Kick-Backs.Core – Walk-Out Planks with Knee Hikes.Strength – Chaturanga (Triceps) Push-Ups, Tricep Dips, Surrender Lunges (with dumbbells).Strength – Uneven Push-Ups, Deep Squats, Forward Lunges, and Standing Lateral Raises and Reverse Lunges (with dumbbells).While the exercises are relatively simple and could be classed as intermediate level, the workout is pretty intense. The session ends with 2-minutes of Cool-Down stretches. This is followed by a 3-minute Warm-up then a 34-minute Push session. Launch starts with a 3-minute intro from Jillian, who gives a general overview of what to expect from the program. Next, we will look at the Push and Pull workouts for month 1. Repeat the circuit.Ĭircuit 3: Speed Bags, Toe Taps, Lateral Knee Thrusters, Plank Thrusters, Crossover Jacks, Forward Knee Thrusters, Alternating Push Kicks, Cross Hops (right leg), and Cross Hops (left leg). Repeat the circuit.Ĭircuit 2: Crab Push Kicks, Burpees, Back Jacks, Jab Crosses, Chair Hops, Plank Jacks, Zig Zag Jumps, Hop Forward Jack Backs, Suicide Runs. The moves change every 30 seconds, and there are 3 circuits, each of which consists of 9 exercises.Ĭircuit 1: Behind Back Jacks, Jumping Rope, High Knee Runs, Butt Kick Runs, Fast Feet, Running Man, Skiers, Circle Runs, Mountain Climbers. It is 31 minutes long, followed by a 4-minute cool-down stretch. Month 1 Workout Schedule with Complete Exercise List Fire Up (Cardio Workout):-įire Up is a moderate-intensity cardio workout that is done twice a week for the first 30 days of the program. Keep reading for an overview of each of the DVDs. The bonus DVDs are entitled Opus and Cast & Moves. The cardio workouts are Fire Up and Ignite. The titles of the main workouts are Launch, Rise, Amplify, Escalate, Conquer, Triumph, Zenith, and Apex. Two bonus DVDs contain two more workouts, making 12 in all. There are 8 strength/toning workouts in the program and two cardio workouts. This part of Jillian Michaels BODYSHRED review details the workouts. Wednesdays and Saturdays comprise a 30-minute cardio session. On Tuesdays and Fridays, the workouts focus on the pull muscles, which are those of the back, along with the biceps, hamstrings, and glutes. On Mondays and Thursdays, the workouts in Jillian Michaels BODYSHRED focus on the so-called push muscles: the chest, shoulders, triceps, and quads. The weight recommended is between 3 lbs and 8 lbs, but you can go heavier if you’re accustomed to working with weights. Some of the moves require the use of dumbbells. You will also be doing Cool-Down stretches at the end of each workout. The Warm-Up varies from jumping rope to Jumping Jacks, to Toe Kicks, or running in place. You will do 3 sets in total, the first of which will be preceded by a Warm-Up. The active recovery segment consists of 30 seconds per move, focusing on the core. The cardio comprises 2 moves, and there are two circuits. This is also the basis of BODYSHRED.įor those unfamiliar with the format, it consists of 3 minutes of strength training, followed by 2 minutes of cardio, then a 1-minute active recovery workout.Įach of the three moves in the strength training segment lasts for 30 seconds, and there are two circuits. If you’re familiar with some of Jillian’s other workouts, you will know her 3-2-1 interval workout method. These work together to enable you to lose weight quickly and safely, totally transform your body shape, and improve your health and fitness in just 60 days. Method, Jillian Michaels BODYSHRED consists of 12 DVDs, a rotational calendar, a menu/meal plan, and a fitness guide. Click this link to check out Jillian Michaels BODYSHRED on Amazon.What Else is in Jillian Michaels BODYSHRED Package?.Month 2 Workout Schedule with Complete Exercise List.Month 1 Workout Schedule with Complete Exercise List.
Step Machines, Mini Step Machines, & Stair Climbers.
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