Ĝircuit 2: strength = static lunge w/ medium-grip row, pendulum lunges (i.e. Ĝircuit 1: strength = walking push-ups, squat w/ wide row, repeat circuit cardio = high knees, squat thrusts, repeat circuit abs = crunch w/ leg lift, crunch w/ leg lift (other side) Warm-up: arm crosses, backward windmills, jumping jacks, high kicks, neck rolls, repeat jumping jacks You’ll come up for a standing quadriceps stretch. Ĝooldown = Sitting in splits you’ll reach to your toes, reach to the center, reach to your other leg, grasp hands behind back, and hold arm across chest and look over shoulder. Ĝircuit 3: strength = chest flyes, anterior raise w/ alternating side lunge, repeat circuit cardio = jumping jacks, butt kicks, alternating punches, jump rope abs = bicycle crunches Ĝircuit 2: strength = dumbbell row, static lunge w/ biceps curl, repeat dumbbell row, static lunge (other side) w/ biceps curl cardio = butt kicks, alternating punches, repeat circuit abs = crunch across the body, crunch across the body (other side)
Ĝircuit 1: strength = push-ups, squat & press, repeat circuit cardio = jumping jacks, jump rope, repeat circuit abs = basic crunch, reverse crunch Warm-up: arm crosses, windmills, jumping jacks, hip circles, knee circles, repeat jumping jacks
General workout breakdown: Roz has done a great job describing these workouts, so I’ll just break down the moves. I’m reviewing this workout after doing level 1 twice and levels 2 and 3 once each. In the end these workouts reminded me of high school gym class: all work, no fun, and someone barking at you constantly. Instead she seems to be pushing people to work harder and faster potentially at the expense of safety. In my opinion, Jillian just does not take the potential for injury seriously enough to do what she can to ensure smooth transitions and good form. Because the workouts move quickly it’s important to give the form tips before the movement begins, not in the middle. Really? Another factor was Jillian’s often late cueing and failure to give timely form tips. In fact at one point she makes a comment about how she makes people weighing 300 pounds do this many jumping jacks and you can do them too. Jillian didn’t provide a modification or alternative for the jumping jacks. There were too many jumping jacks and squats for one thing which were hard on my knees. Unfortunately, this program didn’t work for me. I bought this program because I had read so many good reviews of it and I liked the concept of short progressive workouts.
She must not be checking her watch because I timed these workouts at about thirty minutes each. The workouts move quickly and Jillian keeps repeating that to get a good workout in twenty minutes you have to keep moving. I could easily see someone beginning a workout program for the first time ending up with an injury. Do not be fooled however, workout 1 is way too strenuous for a true beginner.
This program is advertised as progressive, workout 1 is for beginners, workout 2 is intermediate and workout 3 is advanced. KathAl79 did an excellent job of breaking down each of the workouts so I won’t go over that again. Jillian walks around the two demonstrators giving encouragement, form tips, and cueing for the transitions. There are two demonstrators, one showing a lighter version or modification of some moves. Jillian relies upon the tried and true such as jumping jacks, squats, pushups etc. All of the workouts are athletic combining cardio and toning. 30 Day Shred by Jillian Michaels consists of three separate workouts intended to be progressive.
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