Jillian Michaels Total Body Revolution Digital Download UPDATED

Jillian Michaels Total Body Revolution Digital Download

Overview: Trunk Revolution is a xc twenty-four hours cardio + strength workout program. Information technology comes with 15 workout DVDs, a fitness guide, a Fat Burning Repast plan, a seven Day Kicking Outset, a resistance cable, a ninety day journal and a volume mark. Y'all also become thirty days complimentary to the Jillian Michaels online program. The resistance cable is "Level" 1—which means not much resistance. So I bought (via Amazon) Levels ii & 3. Though I will go into more detail nearly the different elements of the program in the sections below, I want to say in the overview that this was clearly a high quality program from the first. If you've read my blog, y'all'll know I am a plan junky, and then I own a lot of programs. This is packaged beautifully and none of the books or equipment or fifty-fifty the DVD "housing" is inexpensive. Very prissy presentation. However, the programme itself is reasonably priced. And so information technology immediately felt like a skillful purchase. And, of class, beingness familiar with Jillian Michael'south workouts, books, and podcasts, I knew before even doing them that I would also be getting quality workouts.

Program Structure: Body Revolution is a progressive 90 twenty-four hours fitness and weight loss program. In order to get the all-time possible results you lot will need to follow both the fettle and the diet plan. It is ready in 3 phases which correspond to the difficulty of the program; each phase gets more than difficult. In that location are xv workouts: 12 strength workouts and 3 cardio workouts. Each phase contains iv strength workouts and 1 cardio workout. Each phase is further cleaved down into two calendar week blocks. Every ii weeks y'all will practise the same 3 workouts. For instance, in Phase ane, the First two weeks you volition do Workout 1, Workout two and Cardio 1. The second ii weeks you will do Workout three, Workout 4 and Cardio i. The Cardio workouts represent to the phases. So in Phase one, you will always exercise Cardio one. Phase 2=Cardio 2 and Phase 3=Cardio iii.

Each workout is approx. 30 minutes and you lot do one workout a mean solar day, 6 days a week. You will practise four strength workouts a calendar week and 2 cardio workouts a week. The force workouts are set up on the basis of optimized muscle splits. What this ways is that you volition practice force workouts 2 days in a row, but you will exist working different muscle groups then that the muscles that y'all worked the day earlier are able to recover. These forcefulness workouts are prepare up where one twenty-four hour period you work the muscles on the front of your body or the "push" muscles: chest, triceps, shoulders, quads and abs, and the next day you work the back of your body or the "pull" muscles: glutes, hamstrings, back, biceps and abs. You then give the muscle group you worked 72 hours to recover before you piece of work them again. Example: Monday: Push muscles, Tuesday: Pull muscles, Wed.: Cardio, Th: Push muscles, Friday: Pull muscles, Sabbatum.: Cardio. The only variance to this is the first week of the program—the "Kick Start" week (which is optional). If y'all cull to practise the Kick Start your food will be tightly restricted and y'all will add an actress cardio workout to each of your force days. This is only for the first week of the program.

Each workout is broken downwards indivdually below, simply here is a brief overview of how the workouts are structured. Every workout is set up in "circuit" manner. The strength workouts are made up of four circuits of 4 moves that are repeated. Each circuit features ane cardio outburst; the cardio burst is not repeated. The cardio workouts are fabricated upwardly of circuits of cardio moves that are repeated 3 times; as the programme progresses, the cardio circuits get longer and harder.

**On a personal note, 30 minutes a day, no matter how great the workout, is insufficient for me. I toyed with different ways to do this program—possibly using an add together on cardio workout every solar day to round my conditioning out to an hour. Only in the cease I did the bulk of the program "doubles" fashion. I did an 60 minutes of personal cardio in the morning (ane of the hundreds of other workout DVDs I ain–Cathe, TurboFire, Insanity, Peak 10/PeakFit to name a few) and then after I got dwelling from work I did my Trunk Revolution workout. And so I worked out for approx ane.5 hours a day. In that location were a few days where I only did the Trunk Revolution workout due to life getting in the way–but 98% of the program was washed doubles-fashion.

Diet/Fitness Guides: The 7 Day Kick Outset guide is just a very strict nutrition plan. The thought backside it is to "detoxify" your diet and "boot start" your metabolism. Sure food groups are cut completely out: fruit, flour, grains and sugar. It gives you approx. 1200 calories a twenty-four hour period—3 meals and 1 snack. You have to stick to the nutrient options given. In fact, provided is iii breakfasts, 3 lunches, 3 dinners and three snacks. Every day you have to choose one of those 3. And no mixing—your breakfast has to be from the breakfasts in the Kick Start Guide (you lot cannot decide to have a luncheon or snack for breakfast—information technology has to be 1 of the three breakfast recipes provided), lunch has to exist from the lunches, etc. The 7 Day Kick Start is optional. If you don't want to do it, and then get straight to the Fat Burning Meal Programme.

The Fat Called-for Meal Program is a lovely thick guide full of delicious looking recipes. It is structured the aforementioned every bit the seven 24-hour interval Kicking Showtime: approx. 1200 calories a mean solar day—3 meals and 1 snack. The only difference is it is much less restrictive. Though the recipes look delicious, they exercise not look simple to set up, so it is not something I volition use frequently (though I volition employ information technology). In add-on, I personally cannot be on 1200 calories a solar day. (After I wrote that, I really did attempted information technology! Meet Stage 1 and Stage 2 summaries.) Maybe that's why I can't ever seem to lose that v-10 pounds I want to rid myself of? I personally eat 1500-1600 calories a day and so take cheat meals on the weekend (in restaurants, that is—I eat well the rest of the time—restaurant cheat meals are my downfall). If I cut out the cheat meals, I could probably easily drop that 5-x pounds.

**Coincidentally, the first week I started Trunk revolution, I listened to Jillian'due south 5/12/12 podcast. A caller with only 10 pounds to lose chosen in and asked if Body Revolution would be a expert way for her to drib that last 10 pounds. Jillian's reply antiseptic my caloric limit quandary. She stated that Body Revolution, in totality (meal plan AND workouts), was designed for very overweight people and that they should lose 35-50 pounds in 90 days if post-obit it properly. However, people with only "vanity pounds" (Jillian'south term for when y'all just need to lose 15 or less pounds) to lose should not restrict their diet to 1200 calories. She stated that someone with only 10 pounds to lose should be eating 1600-1800 calories a day and that should help you lose ten pounds in 90 days. She did say the fitness portion works for everyone no thing their size—it was the repast plan that was designed specifically for fast and massive weight loss. So, it appears that if I stop the eating place cheat meals I could lose those vanity pounds! (simply I knew that)

Anyway—back to the program materials. The Fitness Guide is merely an overview of the program. It has an intro and a bio of Jillian. It has a prissy section breaking downwards the science behind the metabolic training she uses in this program and defines/describes all of the components that make up metabolic preparation. And so information technology gives an overview of the different phases and each workout, and also contains the calendar/conditioning schedule, showing how to structure your conditioning plan. It ends with "Tips and Tricks."

And finally, in that location is a 90 Day Journal to record your meals, calories and workouts, and a book mark so you tin observe your place easily.

**Each Phase is summerized before the individual workouts in the phase are reviewed. A summary of the entire programme is at the very end of this review.

Phase 1 Summary (Weeks one-iv): I really enjoyed Phase 1. The first two weeks were challenging only because I did the modifications to increase intensity and used the heaviest weights I could manage for the motion/reps. The second 2 weeks were definitely more than challenging than the beginning two, and made me nervous most Phase two and 3! I did do all of the modifications to increase intensity in Weeks iii & 4–simply the workouts were still harder. During the first half of Phase i, I ate normally and lost no weight… well, that's non true. Monday through Friday I would drop a few pounds and proceeds it back when I ate out at restaurants on the weekend. I made a conclusion at the centre of Phase 1. The month of June would be my "clean eating" calendar month. I would try to lose the pesky 10 pounds. I would cutting mode dorsum on the weekend eating place meals and follow Jillian'southward caloric recommendations for rapid weight loss. My husband agreed to cut back on restaurant meals (since he is the primary reason nosotros consume out and so much–he is a naturally skinny foodie) and if we did consume out it would be at a place that serves appropriate food (egg whites, grilled fish, steamed veggies, etc). 1200 calories all the same was a bit besides restrictive for me–so I ate no more than than 1300 calories a day. June one was day i of my Make clean Eating month. At the end of Stage 1 (and ten days into my make clean eating month), I was down 4 pounds. Results at the end of my Clean Eating/Body Revolution month are in Stage 2 summary.

Workout #1: 32 minutes; 2 infinitesimal warm upwardly, 27 minute training period, iii minute cool down/stretch. I loved this conditioning much more than I expected to. Knowing it was a progressive program, I assumed the first phase would probably exist too easy for me and was worried it would exist a waste material of my fourth dimension. I will admit it was not a difficult or overly challenging workout; however it was solid and information technology was fun! The existent beauty of this workout is that she shows all levels of intensity. She starts at the bones, easiest level, which, had I done that, would have fabricated this conditioning too easy and pointless; just she also shows various levels of intensity to brand information technology more advanced. And, of class, at that place is the simple expedient of just using heavier weights to arrive more challenging—which I did on all the moves that used dumbbells. Jillian has her own weight prepare (her brand) that go up to 8 pounds; these "Jillian weights" are used in all of her workouts (not but this program just in her more electric current stand solitary workout DVDs as well). And then the maximum weight anyone in the DVD used is 8 pounds (though near exercisers were using 3 and 5 pound dumbbells)—far as well light for me.

Circuit 1: squats—to brand more hard place weights on your shoulders or do plyometric leap squats; pushups on knees—on toes to make more than difficult; straight arm plank agree; chest fly (I used 20#). The cardio move is towel run. Repeat forcefulness moves.

Circuit ii: sumo squats—to brand more than difficult place weights on your shoulders or turn it into plyometric leap sumo squats; triceps kick backs (I used 12#); standing hip abduction both sides—to brand harder add side crunch. The cardio move is speed pocketbook. Repeat force moves.

Circuit 3: chair pose with front enhance (I used 8#); overhead triceps extension (I used 10#); warrior pose each side—to brand it harder hold light hand weights (3#). The cardio move is march in place—to make harder use manus weights. Repeat strength moves.

Circuit 4: balance on one leg and do a leg kick/extension with the other leg; bicycles; balance leg kick/extension other leg, lateral raises (I used 8#). The cardio move is pace out wide squats side-to-side—to brand it harder hold paw weights. Echo strength moves.

Workout #ii: 36 minutes; 3 minute warm up, 30 minute grooming period, 3 minute cool downward/stretch. Again, I loved information technology. This ane was deceptive, likewise. Information technology started out seeming harder to intensify than Workout #one—only by the finish my back, biceps and glutes were feeling it! The cardio moves were all very depression impact and, in my opinion, more difficult to intensify than the cardio moves in Workout #1. However, it was easy to go heavy in this conditioning for back and bicep piece of work. The only other (correctable) negative to this workout was the resistance cable(s). Level One resistance cable came with the program. The first time we use it (and information technology'south optional for this move—to intensify and make information technology more difficult) was one legged bridges. You put information technology on the pes in the air and hold information technology stationary so that when you elevator your hips, you're pushing against information technology and calculation resistance. The "resistance" provided by the Level 1 cablevision was a joke. I immediately moved to Level ii—then Level 3! Level 3 was a more than respectable level of resistance—for that particular motility at least. And then near the end of the workout, you wrap the cable around your feet twice and pull on the handles to work the back (seated row). I went directly to Level 3 and that was a joke for that particular move! So I went to my other heavy resistance bands (not Jillian Michael'south make) and they worked my back much better.

Circuit one: in tabular array hold correct arm out straight and left leg out directly (second fourth dimension y'all become through excursion you swap arm/leg), one leg hip thrust with leg crossed over other knee or leg directly in the air to make harder or—for advanced motility—leg straight in air with resistance ring over foot, supermans, one leg hip thrust other leg. Cardio is alternating knee lift/thrusts. Repeat strength moves.

Circuit ii: static lunges with body rotation—agree dumbbells to make harder (I used 8#), standing wide dumbbell row (I used 17.5#), static lunges with torso rotation—other leg, bicep drags (I used 12#). Cardio is alternating hamstring kickbacks. Repeat strength moves.

Circuit 3: deadlifts with bicep curls (I used 17.5#), ass boot correct leg, basic crunches, donkey boot left leg. Cardio is knee hikes for 30 seconds each side. Repeat forcefulness moves.

Excursion 4: seated rows with resistance band, skillful mornings—to make more advanced utilise a weight behind neck (I used 20#) or two weights held at cervix, hammer curls (I used 17.5#), dumbbell stride ups (I used 8#). Cardio is upper "curls" (punches) in one-half squat—add lite hand weights to intensify (3#). Repeat strength moves.

Cardio #i: 26 minutes; no warm up, 2 minute cool down. Another impressive workout—especially at only 26 minutes! The workout consists of ane circuit containing eight moves. Each move is done for one minute and the circuit is done three times. Moves: march in place, hot feet (basically fast feet), jab punches, running man, jog in place, speed bag, kicking-outs with direct arm circles to the side and suicides. You lot could say the start motion in the circuit, march in identify, is the warm upwards as it also serves as a recovery later completing a circuit. It'due south definitely a low intensity recovery-type motility. Though not an avant-garde workout, Cardio #1 is still an intense piddling interval workout. I was surprised and a little nervous—if this is Cardio #one, what volition Cardio #three be like?! The music was corking, too—the track with the last circuit really motivated me to movement. Jillian kept information technology fun and interesting by engaging the exercisers with fun challenges. This workout will exist an splendid "add on" conditioning after I cease this program. Non simply is information technology short and intense, merely without a warm upward it's perfect to tack on to the terminate of another shorter workout. In fact, these short cardio workouts would be great to end off any of Jillian'due south thirty minute strength/interval programs both in this program and those bachelor individually on DVD (and she has a lot). Ane con—plan-wise—is that I tin meet this conditioning getting boring. It is repetitious and it will be washed twice a week for the first month—so a total of 8 times in a month (fifty-fifty more if you lot do the Fast Track week). You might be sick of it by the end of the stage!

Workout #three: 36 minutes; iii minute warm up, thirty minute training catamenia and 3 minute cool down. Week 3 begins with Conditioning #3 in which Jillian takes things upward a notch. Non a huge notch, but it is a more than challenging conditioning. I enjoyed it every bit much as Workouts one & 2 and plant it a solid workout. The resistance band is needed for this workout. The level 2 band was appropriate for the one move it was used for.

Excursion #ane: push ups on toes–no modifications, in downwards dog grab contrary dogie and hold and so switch, backward lunges–to make harder concur manus weights (15#), from standing position walk to plank (with hands) walk back to continuing and repeat. Cardio motility is bound rope. Repeat forcefulness moves.

Circuit #2: sumo squats with overhead tricep extensions (10#), in camel touch opposite toes, squat with shoulder press (fifteen#), standing chest fly with cable (Level 2). Cardio is forepart jabs. Repeat strength moves.

Excursion #iii: plank to cresent to plank to cresent (alternate leg) then on, tricep dips while in crab–to make harder elevator one leg, side crunch on hip–to make harder straighten legs, side crunch on hip other side. Cardio is sumo/plie plyo hops. Repeat forcefulness moves.

Excursion #4: lateral heighten while in tree pose (8#), high plank/low plank (military crawls), lateral raise while in tree pose other leg, inch worms–to make harder keep hands off ground. Cardio is moguls. Repeat strength moves.

Conditioning #four: 34 minutes, 3 infinitesimal warm upward, 28 minute grooming catamenia and 3 minute absurd downwardly. Holy cow! Workout #three took it up a notch (pocket-sized notch)–Workout #4 yanks it up a big spring! I will admit it probably had something to exercise with the fact I used 15 pound weights the bulk of the workout (seven pounders for ii exercises that required lighter weights). I used the 15 pounders for larger muscle groups, ones that I can generally get heavier than xv pounds on–only non in this workout! For instance, on a two arm bent over dumbbell row, I can by and large practise 20-25 pounds depending on the number of reps, merely since she had us first do it in a static squat (with lots of reps), and then later a bent over row when you're already fatigued (lots of reps once again), I had to stick with 15 pounds. And it was plenty! This was a pretty exhausting workout, though I would say the get-go half is harder than the second one-half. At that place aren't a lot of modifications to brand these harder and Jillian tells yous just about every fourth dimension to go heavy, tho as I accept mentioned before, the heaviest weight any of her exercisers use is 8 pounds because they are using her "brand" of weights which merely goes upwards to 8 pounds. This workout would accept been much less exhausting had viii pounds been the heaviest weight I used.

Circuit #1: alternating front lunges–to brand harder use weights (15#), static squat with dumbbell row (15#), single leg deadlift to front/upright row (fifteen#), unmarried leg deadlift to upright row–other leg. Cardio: skaters. Repeat strength moves.

Circuit #two: alternating side lunges with bicep curls (xv#), bent over wide rows (xv#), lower to knees then stand up property weights overhead then lower again and stand again etc. (7#), step ups with weights and plyo hop (7#). Cardio: hop side to side. Repeat forcefulness moves.

Excursion #3: lying on side with weight on outer thigh do leg lift (15#), alternating leg lift while in plank, weighted leg elevator other side, hollow human being. Cardio: fast feet. Repeat strength moves.

Circuit #iv: weighted terry pulls on correct (fifteen#), good mornings with heavy weights (thirty# total), weighted terry pulls on left, squirms. Cardio: jab, cross, hook, upper cut combo. Repeat strength moves.

Stage 2 Summary (Weeks v-8): Stage 2 was tough–the 2d two weeks were the toughest (obviously–they're supposed to keep getting harder). Afterward workouts 7 & 8 my arms or shoulders or glutes were always aching. I am a little scared for Phase 3! I felt like the 2d half of Stage 2 was avant-garde! Every bit for the weight loss–my 30 days of make clean eating ended twenty days into Stage 2. I lost a total of vii pounds in 30 days. I'll be honest, the last week I didn't practise so well. I ate more than than 1300 calories–and one solar day even had a restaurant cheat meal. I still want to lose 10 pounds full. I accept made no progress, however since the xxx days ended. Though I am doing the workouts every mean solar day as well as my hour of extra cardio in the mornings, I have not been eating so well! I'm support to about 1500 a day plus 1-2 restaurant crook meals a week. I need to exist a more strict if I want to lose another 3 pounds past the end of xc days. We'll see if I can manage it! The key would be to cut the eating house meals downward to once a week and try to consume make clean while at the eating house.

Workout #5:37 minutes; warm upwards 3 minutes, grooming period 31 minutes and cool downwardly three minutes. This conditioning started differently that the others–the warm up at least. The warm upwardly is yoga. I actually liked it. It was Sun Salutations, which I love. Jillian previews the Sun Salutation once, so anybody does it together 4 times; so even though the first fourth dimension you simply do it iv times, in future workouts, since you are familiar with it, you'd practise it 5 times. I've made (rather negative) comments in Phase one nigh the resistance bands that are ironic now. Showtime, for the strength moves in this workout, the Level 2 cable works perfectly… until you utilize the cable for a cardio motility, and so go straight back into strength moves using the resistance cable. At that indicate, my artillery were shaking so badly that I thought I would accept to drib downward the Level 1! This was the offset time I did the conditioning–after that, I used Level 2 for the strength move then transferred to the Level one cable for the cardio move! My arms were still spent when I returned to the Level 2 band for the forcefulness movement, just at to the lowest degree I was able to complete the move!

Excursion #i: pushups (on toes) to side planks, in crescent stance do tricep pulses (8#), jump squats–belongings hand weights to brand it harder, tricep pulses in crescent other leg. Cardio: plank mount climbers. Repeat strength moves.

Excursion #2: wood-chops using heavy weights (xv#), static sumo squat with wide overhead presses (x#), wood-chops other side, direct leg scissor ab movement on back–to make harder lift head/shoulders off footing. Cardio: high knees. Echo force moves.

Circuit #3: chest fly using cable while in crescent (Level ii), in crab tricep dips one leg raised, cable chest fly in crescent other leg, crab tricep dips other leg raised. Cardio: cablevision punches while in crescent (Level one). Repeat force moves.

Excursion #4: single leg squat raising 1 dumbbell (held in both hands) ground to overhead (15#), side tricep 1 arm push upwardly, single leg squat dumbbell enhance other leg, side tricep ane arm push upward other side. Cardio: speed rope (rapid jump rope). Repeat force moves.

Workout #six: 33 minutes; three minute warm upward, 28 infinitesimal training time and ii infinitesimal cool downward. Though I really liked this workout (and conditioning 5), there are some similarities between workouts v and 6. Two of the moves are very similar and if we are supposed to exist working different/opposing muscle groups in each workout–why would the moves be so similar? 1 of the moves is the wood-chop/lunge. In conditioning 5 you are basically doing a "static" lunge with a forest-chop and in conditioning vi you practice a chop into a front lunge. (I put quotation marks around static, because Jillian specifically says it'south not a static lunge and yet… I don't know what else it could be. You lot keep your feet in the aforementioned position and y'all rotate/hinge from continuing to lunge equally yous chop.) A static lunge and a front lunge basically piece of work the same muscle groups… as does a forest chop. In add-on, both workouts have single leg squats. The arm move that accompanies the single leg squats are dissimilar–only nevertheless, a single leg squat is the exact aforementioned move, working the exact same lower body muscle group. Possibly I'm missing something here? Other than that, Conditioning #6 has one motion that uses the resistance cable–bicep curls. I had to apply one of my much stronger/heavier cables for that move since even Level 3 was insufficient resistance.

Circuit #1: wide aptitude over row using heavy weights (fifteen#) palms facing forrad, alternating front end cross lunges with bicep curls (12#), renegade rows (17.5#) and supermans with low-cal dumbbells (iii#). Cardio: rock stars (plyo butt-kick jumps). Repeat force moves.

Excursion #2: depression row in stork (standing on one leg with the other leg held out straight behind y'all) (fifteen#), opposite plank, depression row stork other leg, bicep curls with cable. Cardio: side hops with genu holds. Repeat force moves.

Circuit #three: "Statue of Liberty" (one legged squat with one arm lateral raise/wing) (12#), front end lunge with wood-chop (12#), Statue of Liberty other leg, front end lunge with wood-chop other leg. Cardio: running human being. Repeat strength moves.

Circuit #four: lat pull sit down upwardly (laying on back property dumbbells with arms straight over head and do a sit upward bringing arms/dumbbells over your caput and forward) (viii#), lower body crunch with legs straight upwards and easily/arms off floor, windshield wipers with legs straight, kettlebell swings with a heavy dumbbell (15#). Cardio: zig-zag jumps. Repeat force moves.

Cardio #2: 32 minutes; no warm upwards, 28 minute training time and 4 minute cool down/stretch. I love this workout much more than Cardio #ane–which I actually enjoyed! And so a neat trivial cardio workout. It is definitely more avant-garde/intense, more varied and interesting–and longer! In one case again in that location is no warm up–you lot simply jump right into the workout. This workout has the aforementioned bones structure as Cardio #ane; notwithstanding, rather than a circuit of 8 moves done for 60 seconds each, the excursion consists of 14 moves washed for approx. thirty seconds each. Y'all could actually say there are 16 moves because 2 of the moves are done for thirty seconds on each side of the body. Simply like Cardio #one, the circuit is washed three times. The moves are: bound rope, butt kicks, high knees, alternate articulatio genus thrusts, jumping jacks, fast feet, skaters, skiers, plie hops, cross jacks, upper cuts, towel run (thirty seconds to the correct and xxx seconds to the left), hook punches (thirty seconds right side, 30 seconds left side) and burpees. I was sweating buckets by the end!

Conditioning #7: 36 minutes; 3 minute warm upwardly, thirty minute grooming time and 3 minute cool downwardly. This workout was definitely dissimilar from previous workouts and I really liked it. It focuses a lot on body-weight moves which, if washed with proper grade, tin can really hit your muscles hard. For instance, in Circuit #one, if you stay in plank until the moves modify to something that'southward not washed in plank position, you will be challenged. For instance, the first iii moves are all in plank–so never become out of plank position (that includes time between moves–don't go to your knees during the transition). The cardio movement (squat thrusts) is in plank, then then you lot go dorsum to the commencement of the excursion–which is in plank; so since you're already in plank for the cardio move stay in plank from squat thrusts all the way until you get to jack knife crunches. (clear equally mud? the short of it–don't get out of plank unless you have to!) I am pain when I cease this circuit! I did all the avant-garde moves (in the entire workout) and I was SORE subsequently!

Circuit #ane: crow push ups (or oblique push button ups), walking planks (literally–walk frontwards 4 steps and dorsum 4 steps while in plank position), high plank/low planks (what is sometimes called walking planks or military crawls–go from low plank to high plank and keep repeating, ane arm at a fourth dimension), jack knife crunches–to make harder agree hand weights. Cardio: squat thrusts (or in-and-out abs). Repeat strength moves.

Circuit #ii: down canis familiaris push ups, tricep kickbacks using cable (I used Level 3 cable), balance on one leg and do W-shoulder printing with leg extension (10#), balance on the other leg and do W-shoulder press with leg extension. Cardio: single leg cross hops (subsequently xxx seconds cross hop on other human foot). Repeat strength moves.

Circuit #iii: squats with cablevision (I used Level 3) held at shoulder level, tricep extensions with cable (I used Level 2), button up with one leg in the air and then switch legs and do more push ups (or maybe yous alter legs the second time through the circuit? I was confused–I but changed halfway through each time), gunkhole pose. Cardio: star jumps. Echo strength moves.

Excursion #4: on knees with tops of anxiety flat on basis and butt touching heels hold heavy weights (fifteen#) overhead and slowly raise and lower butt from heels engaging quads, supine breast press (17.v#) with feet off ground–to make harder extend legs out straight and enhance and lower legs equally you lot press weights, raise and lower hips in side plank, supine chest fly (17.5#) with feet off ground–to brand harder extend legs out straight and heighten and lower legs equally you wing weights. Cardio: double unders (jump rope simply jumping college)–to brand harder utilize light mitt weights or jump double time. Echo strength moves (practice side plank on other side of trunk).

Workout#8: 34:thirty minutes; 3 minute warm up, 30 infinitesimal training time and 1:xxx infinitesimal cool downward. Now this workout was definitely harder! A lot harder! My one complaint about this workout is that the cablevision is used a lot just the workout moves so apace that I don't always accept fourth dimension to go the cablevision adjusted properly before the exercise has already started! Frustrating!

Circuit #i: row while in static squat (#17.5), bridge with lat pull overs (12#)–to brand harder lift 1 leg, standing upright wide cablevision row (Level 3 cable), deadlifts with hammer curls (20#). Cardio: barrel kicks with hammer curls (5#). Repeat forcefulness moves.

Circuit #2: pendulum lunges with contrary bicep curls (12#), pelvic thrusts in span with ane leg in the air and cable wrapped around pes, pendulum lunges/reverse bicep curls other leg, pelvic thrusts in bridge other leg in air. Cardio: jump rope with light weights (three#). Repeat Force moves.

Circuit #3: rear delt fly in crescent pose (8#) then transition straight into adjacent motion, warrior 3 with weights (iii#) held direct in front of you, exercise both moves on other side of body. Cardio: rock star jumps. Repeat strength moves.

Excursion #4: go into good morning pose with heavy weight behind neck and just hold position (20#), side lunge to front cantankerous over lunge with weights held in static bicep roll (12#), bike crunches with cable wrapped effectually feet and handles held in static bicep coil (Level 3 cable), side lunge to front cantankerous over lunge other leg. Cardio: suicide runs. Repeat strength moves.

Stage 3 Summary (Weeks ix-12): Phase 3 is definitely the avant-garde month! It was seriously tough and the month I stopped doing every advanced "option" Jillian threw out there to make a movement harder. Most of the moves were hard enough as she presented them, give thanks you very much! I didn't do well diet-wise, and so in the end I didn't lose 10 pounds. Nevertheless, I did maintain the 7 pound loss at least!

Workout #nine: 33:xxx minutes; ii minute warm up, 29 minute preparation menstruum and 2:30 minute cool downward. This was a fast-paced workout. I really liked it. It is harder than Workout #vii, merely not a huge jump in level. Some of the combo moves in Circuit #4 I would have liked to have used heavier weights, just because you were also working the lower body simultaneously, there was no manner for me use heavier weights and still have great form. Still got a great workout. This workout had a lot of creative and interesting moves that I will do my all-time to explain–but it is a little difficult to describe some of these moves.

Circuit #1: push button upward jacks, in plank practise a i arm lateral raise as high as you lot can without twisting/turning out of plank position and then bringing the weight under you to your other side and back to lateral raise (10#), sumo/plie squat–while in the lowered position raise onto your toes, plank lateral raise other side. Cardio: jumping jacks in chair squat position. Repeat forcefulness moves.

Excursion #2: dive bombers, motility from low plank on forearms to high plank using toes to button you lot onto your palms, starting in downward dog heighten one leg and bring knee to chest then raise it and bring to opposite elbow (under trunk) raise information technology and bring to same elbow (out to side body)–when doing the moves lower your body to plank then come up back to down dog, down dog exercises other leg, frog to squat (in a tabletop position get on palms and toes (knees are a few inches off the flooring) so leap into a squat and jump back to toe-tabletop). Cardio: side burpees. Repeat strength moves.

Excursion #three: single leg squat to the flooring and walk out to single leg plank and back to single leg squat and repeat, chair pose, boat to hollow man to gunkhole etc., reverse crunch with legs in the air and cablevision wrapped around feet then yous are pushing confronting them (Level three cable). Cardio: plank moguls. Repeat strength moves–exercise single leg squat/plank motility other leg.

Circuit #4: squat with V-fly (7#), curtsey lunges with lateral raise (7#), tricep dips in crab with weights on hips (8#), side plank crunch. Cardio: rock and gyre squats–become from standing, squat and roll onto your dorsum with anxiety over caput and gyre back to standing. Done properly, the move is easily-gratuitous, only if yous demand to modify you tin can use hands to get to your anxiety. To make advanced, spring when yous get to your feet. Repeat strength moves–do side plank crisis other side.

Workout #ten: 34:thirty minutes; iii infinitesimal warm upward, 28:30 training time and three infinitesimal cool down. You lot have entered the realm of the advanced workouts. This workout is no joke! And so tough! I knew we were getting into some serious shit when the warm up started with rockstar jumps! My legs were trembling so badly past the end of Circuit #4 I could barely do the final half moon.

Circuit #one: opposite plank with alternating leg enhance, jump lunges with hand weights (8#), astern lunges with jump kicks while property paw weights (viii#), backward lunges with leap kicks other leg. Cardio: plank pace backs. To do these, get in a deep lunge and, with hands on ground, tap the leg that's out behind you in and back (ass burners–see Cardio #3)–30 second each side. Repeat force moves.

Circuit #2: alternating curtsey lunge with chest press/pull using cablevision (Level #3), front lunge with chop (#fifteen), static squat holding weight isometric in forepart of you lot (#15), front lunge with chop other leg. Cardio: dumbbell/kettlebell swing with iii hops forward and 3 hops back (hop each time you swing) (fifteen#). Echo strength moves.

Circuit #3: dove squat (one legged squat) with bicep curls (#fifteen), squat leap with upright rows (#8), pigeon squat with bicep curls other leg, superman with side flies (#iv). Cardio: rockstar jumps with mitt weights (four#). Repeat strength moves.

Circuit #four: half-moon pose using a paw weight to stabilize–to make advanced don't use hand weight, employ fingers on footing to stabilize, in deep lunge practise single arm row fast and explosive (#12), half-moon other side, lunge/single arm row other side. Cardio: windmills with hand weights (#3). Repeat strength moves.

Cardio #3: 33:30 minutes; just like the other cardio workouts in that location is no warm upwardly, training fourth dimension is 31 minutes and cool down/stretch is ii:30. I Dearest this cardio workout. They but keep getting amend and meliorate. This ane is definitely harder but infinitely more fun and interesting. Just like the others, she introduces a circuit and you do the excursion 3 times. This excursion has 24 moves. Jillian says each move is done for approximately twenty seconds–"approximately" is the operative word. I don't recall any motility was washed for more than xx seconds simply quite a few were done for less than 20 seconds. But that'due south ok! In improver, sometimes the gild of the moves is a fleck mixed up in circuits 2 & three from how it was initially laid out in circuit 1; and, finally, in the 2nd circuit, ii moves completely disappear (but reappear in excursion 3)–squat jumps and loftier knees with rotation. Nevertheless–an awesome picayune cardio workout. Very tough. I was drenched in sweat and sucking wind at the cease. Hither are the moves: windmills, jumping front kicks, fast feet, articulatio genus thrusts (repeaters), double unders, high front kicks, plank moguls, rockstar jumps, squat jumps, jump lunges, squat jacks, high knees with burpees, long jump forward w/two pocket-sized jumps backward, standing mountain climbers, high knees with rotation, cannon balls, ass burners with easily on floor*, crab kicks, squat thrusts (in/out abs), down dog thrusts/jumps, zig-zag jumps, single leg cantankerous hops and plank punches. *I don't know the official proper name for this move and Jillian doesn't give 1 (she calls them plank step backs in Workout #10). In ChaLean Extreme, Chalene Johnson refers to a like move as "ass burners," Shaun T calls them "genu pulls" in Insanity. To do the move you go into runners stretch with hands on ground. The leg that's back is brought in and out, in and out–your ass will burn, trust me, so ass burner is an appropriate proper noun.

Workout #xi: 36 minutes; iii minute warm up, 30 minute training time and 3 minute cool down. I have a confession to make. Until this conditioning, I take not modified any of the Trunk Revolution workouts to make them easier. In fact, until Phase 3, I used all of the advanced modifications. In the first two weeks of Stage iii, I'll admit that I sometimes didn't modify to make every motility more avant-garde (nigh are sufficiently advanced as get-go presented!)–but I never modified to brand a move easier… until Conditioning #11. In this conditioning, I modified i move–in Circuit #4, the 3 role push ups. I've done every unmarried push button up in Body Revolution on my toes until Workout #eleven, but I had to get to my knees for the iii role push ups. That is a long drawn out way of proverb this workout is Hard. There are a lot of button up variations in this workout–and I am on my toes for all of them except the nasty 3 part pushups. Other than that, yous immediately use the band in the warm up–the showtime warm upwards movement y'all dial up with the band. I used Level One since it was the first move in the warm up. There are some advanced moves are in the warm upwardly, too–1 legged squat thrusts (she calls them one-legged mountain climbers, just since they are done with leg they resemble a squat thrust more than a mount climber)!

Circuit #1: reverse squat–to make advanced hold weight(south), scorpion button ups, jumping static lunge with shoulder press (5#), jumping static lunge with shoulder press other leg. Cardio: weighted burpees (8#). Repeat strength moves.

Excursion #2: full dive bomber push ups (diving forward and astern), behave walk, tricep kickbacks in plank (8#), tricep kickbacks in plank other arm. Cardio: crab kickouts. Repeat Strength moves.

Circuit #iii: jumping statue of liberty (12#), push button ups with cablevision folded in half (doubled) in hands and wrapped around back for resistance (Level one), jumping statue of liberty other side, hold chaturrunga (tricep hover). Cardio: standing mountain climbers. Repeat forcefulness moves.

Circuit #4: lateral raise in dragon (7#) (dragon is basically a deep static curtsey lunge), three part push ups (offset in push upward position but with hands close together; you "jump" with your hands three times, each time you hands become wider and your body gets lower until you are in the lowest position by the third hand "jump" and so yous jump dorsum in three times until your hands are close together and your body is back in start position height)–to brand easier exercise on knees, weighted Russian twists (in boat pose) (8#), twisting plank. Cardio: power long jump with two hops back. Repeat strength moves and do dragon on other leg.

Workout #12: 35:30 minutes; 3 minute warm up, 30 minute preparation menstruum and ii:30 cool down. Another confession–there was a big dread-factor to doing this conditioning the first time. Through almost of the program, the fifty-fifty numbered strength workouts have usually been the hardest (back of the body) and Workout #ten in particular was vicious. So yep, I was dreading Conditioning #12. But now that I've done it, the dread is gone. Workout #ten and #11 are harder than #12! Don't misunderstand, it is a challenging workout, with one INSANE move (that I did with no modifications–either to make easier or harder!), merely non psycho-painful similar I feared. (**the next mean solar day, I was sore!) It was a good workout. I really enjoyed it! It has some complicated moves that I will practise my best to explain.

Circuit #1: lat pull downwardly while in bridge with one leg in the air lifting and lowering (12#), plank rows (renegade rows) (20#), tuck to hollow homo (she calls it "sprawl" the start time through and hollow man the 2nd time), alternate pop ups–to make harder hold hand weights (8#). Cardio: cannon ball jumps. Repeat forcefulness moves.

Circuit #2: wheel push ups (Yes! INSANE!)–to brand harder lift one leg, alternate dumbbell rows in one-half squat (15#), i arm reverse fly while in plank (viii#), one arm reverse wing while in plank other arm. Cardio: zig zag jumps. Repeat strength moves.

Circuit #iii: teasers with cable (basically a hollow man to boat, except you have the band wrapped around your feet and you wing the band as you get back to hollow man) (Level one), wrap cable around one foot (of the stationary leg) hold cable at least at shoulder top and go back into a lunge and then up into a glute/leg lift (Level 3)–to brand harder hold bands higher above caput, ability jacks with hand weights held stationary (8#), glute/leg lift with cable other leg. Cardio: speed bag while doing kickouts.

Circuit #4: single leg squat jumps with weights (12#), bicep curls (17.5#), single leg squat jumps other leg, dancing crab (while in crab touch manus to opposite foot and alternate). Cardio: with mitt weights (5#) hop side to side and residuum briefly on ane leg.

Program Summary: Body Revolution is an impressive plan. I have always been impressed with how much torture Jillian Michaels can cram into 30 minutes, but she took it to new levels in Body Revolution. I'k not generally a fan of brusk workouts, except as "add ons," but the few days I was forced to do nothing but a Torso Revolution workout, I didn't experience so bad, considering she beats the crap out of yous in a short amount of time. The program was definitely progressive, as advertised, with the workouts getting more difficult every ii weeks. Phase 3 was a hard and advanced month; even so, I accept to say, Workout #10 was the most difficult workout in the whole series overall. I will admit that #xi and #12 had a few of the most advanced moves, but as a whole (workout-wise) #10 was the most difficult to get through.

I suppose I am not the best example of what this programme can exercise for a person. I don't do programs with the sole object of losing weight or getting in shape. I'm not over weight (though every bit I have mentioned earlier, I'd similar to drop a few pounds) and I have exercised daily for more than a decade–so I am already in shape. I exercise programs to endeavour something new, mix things up, challenge myself and increment my fitness level. Working out is fun to me and a hobby–so that'due south why I hoard (and actually do) these programs.

I only "dieted" 30 days out of the 12 weeks I did the program. I did lose 7 pounds during that thirty days and maintained about of that loss through the rest of the program. Yet, I was besides doing an additional hr of cardio every twenty-four hours. Nevertheless, this is an excellent program for all fitness levels. If you're new to do, or coming back to exercise after a long hiatus, then Phase 1 is right up your alley. You tin still progress to the harder phases, just keep your weights calorie-free and do Jillian's modifications to make a move easier. If you're more advanced–well, then you will probably need to go my route, do additional cardio, go equally heavy every bit you can with the weights and practice all of the avant-garde moves. Speaking of the advanced moves, I did them all in Phases i and two–but Phase three? I only did the avant-garde moves about 50% of the fourth dimension. For all the other moves in Stage 3, the bones motion was plenty avant-garde for me! And in Workout #11 I actually had to modify to make one move easier.

How often will I come back to this program? Due to the structure of it (muscle splits), information technology isn't as easy as some of my other programs (like Insanity, TurboFire and Summit Fit) to pick and cull from. I will definitely come back to the cardio workouts to apply as add on workouts. As for the strength workouts–I probably won't come dorsum to them as ofttimes, only when I do, I volition approach them in two ways. I will either do two workouts together–both a push and a pull workout back to back for a full hour to become a full torso workout (for example Workouts eleven & 12 dorsum to back in one session) or I volition exercise a forcefulness workout followed by a 30 minute cardio afterwards for a full hr of exercise–either one of the Cardios that came with Body Revolution or one of the million other add on cardios I own. I won't do it in the 12 week format again, but I will definitely come back to my favorite workouts in the program (and I loved almost of them). They practise the job, they challenge me and they are all fun.

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