Full Backcover Description
Jillian Michaels Beginner Shred
Beginner: Just starting out, very overweight or haven't exercised in over six months.
Intermediate: Active in sports, dance or any regular exercise (2 to 3 times per week).
Advanced: Very active in sports or consistently work out four or more times per week.
Aerobics Impact: Lower
Lower Impact: Both feet never leave the ground at the same time. This minimizes stress on your knees.
Higher Impact: Includes movements like jumps, hops and skips. Very high-impact is called plyometrics.
Mixed Impact: This alternates or combines the above styles.
Aerobics Choreography: Basic
Basic: The easiest to follow. It ranges from simple walking-style marches to sports and athletic movements.
Complex: More intricate combinations and patterns. They're ideal for people who like to dance.
Moderate: More interesting than Basic, less dancy than Complex.
Toning Emphasis: Total Body
Upper body: Arms, chest and back.
Lower Body: Legs, thighs, hips and buttocks.
Abs: Abdominals (stomach), core and sometimes lower back.
Total body: Tones all three of the above muscle groups.
Instructor: Jillian Michaels (Instructor Profile)
Runtime: 75 min.
Street Date: September 2, 2014
Certified instructor description:
Jillian Michaels' Beginner Shred targets the beginner exerciser with three progressive workouts that review technique and show modifications for all exercises within the workout. This workout could be considered intermediate level if the exerciser uses heavier weights and selects advanced options for the routines. The amount of cardio increases from the level 1 workout to the level 3 workout.
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Workout 1: Warm up with marches, arm circles, hamstring curls, back stretch, hip rolls. Circuit 1: squats and military press, back rows, static lunge with arm side raises, squats with double arm raise, jumping jacks with low impact option. Circuit 2: push-ups from the knee, superman lifts on the belly (arms/legs), bicycle crunches with modification of bent knees, gluteal lift with chest press, Circuit 3: Planks on knees, one leg donkey kick on hands/knees, tricep dips in table position, lat pull over with leg raise (on back), side to side touches (“squirms”) on back for abdominals. Stretch on the floor completes the workout.
Workout 2: Warm up with “mummy walker” (straight leg kick with straight arm reach, cross punches, side to side speed skaters, jog in place, speed bag. Circuit 1: dead-lift to upright row, plies with tricep press, lunge with tricep kick-back, rear flies in lunge position, standing oblique crunches with side leg. Circuit 2: Hands and knees with extension of opposite arm and leg, hip rotations (‘windshield wipers’), chest flies with single leg gluteal lifts, on belly with raise opposite arm/leg (‘swimmers’), plank on knees with rear arm rows. Circuit 3: side to side lunge forward arm lift, alternating back lunge with overhead press, plies with bicep curls, crunches with knees touches, straight leg lowers 45 degrees for abdominals. Stretch completes the workout.
Workout 3: Warm up with running with butt kicks (low impact option with hamstring curls), arm swings, jump-rope, knee thrusters, toe taps (‘Riverdance’). Circuit 1- dead lift with low rows, alternating back lunge with front raise, tricep push-ups on knees, modified burpees, circle runs. Circuit 2: Squats with figure 8’s through legs, standing front push kicks, hammers and reverse flies, front lunge with chops. Circuit 3: punches in half squat, scissor crunches, crab kicks in table, round kick and donkey kick on hands and knees, mountain climbers, side planks. Stretch completes the workout.
Jillian targets the beginning exerciser with this series, however in her usual fashion, also provides modified options for exercisers as they progress. Jillian is very encouraging and her engaging personality keeps home exercisers pushing through the entire workout. Intermediate and advanced exercisers can also take advantage of this workout by using heavier weights and selecting the more advanced options that are demonstrated.
This workout provides a lot of bang for the buck. As stated, it targets the beginner exerciser however could be used by advanced level exercisers. Jillian provides very exact cueing for form, which always benefits the new exerciser and proves and excellent refresher for the more seasoned exerciser.
I am a big Jillian fan. I love her energy and enthusiasm for working out. She is attentive to the beginner in this workout however as with most of her workouts, this DVD can be used by exercisers of various levels by varying the weights and more advanced options. The three workouts progress in intensity with the first one being the easiest; by the second workout, Jillian has approached the intermediate level. However, the moves are well broken down and modifications to stay at the beginner level are provided. Each workout is about 25 minutes, giving home exercisers the opportunity to take advantage of doing 2 or more of the workouts in one session or even doing all three in just over 60 minutes. Jillian gives almost constant cueing for form throughout this workout, which is crucial to beginners and serves as excellent review for more advanced exercisers. I loved it!!!