Flab to FAB · Health/ Fitness · Jillian Michaels Body Revolution

Review of Body Revolution by Jillian Michaels Phase 1 Workouts 1 and 2

The Body Revolution program consists of 3 phases that claim to lead to “total body transformation.” It is a 90-day program with 6 workouts a week and one day to rest.  Each phase consists of 4 metabolic training workouts and one cardio workout.  Each workout is “only” 30 minutes long.  Even numbered workouts work the front of the body, odd numbered workouts concentrate on working the back of the body.  Every workout works the abdominals.

What is included with the purchase of Jillian Michael’s Body Revolution:

15 DVDs
resistance cable
fitness guide
90-day journal
“customizable” 90-day fat-burning meal plan,
FREE 30-day web club access
bonus 7 day Kick Start Your Metabolism diet plan that will help to “detox your body and curb your food cravings or addictions.”

The first phase is 4 weeks and includes workouts 1-4 and the cardio level 1 workout.

Here is a review of  Phase 1 Workouts 1 and 2:

Phase 1 Workout 1 for Weeks 1 and 2

What will you need?  an exercise mat and free weights (3, 5 or 8 lbs depending on your strength level) 

While this phase is meant to be low impact you will still be sore when you first start out.
Where can you expect to be sore the next day?  

  • Chest
  • Shoulders,
  • Abs,
  • Triceps
  • Quads

The workout is broken down into 4 circuits; each of which is repeated once with one minute of cardio in between the circuit repetition.

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Here is a breakdown of phase one workout one

Get ready to squat!  Regular squats, sumo squats, chair squats, and step out, step in squats.

Warm-up

  • Military March
  • Arm Circles
  • Hip Circles
  • Knee Circles

Circuit 1:

  •  Squats -advanced modification jump squats
  • Modified Push-ups on the knees-advanced modification-military style push-ups
  • Plank hold -1 minute
  • Chest Fly with weights-advanced modification-heavier weights

Cardio -1 minute “Towel” circle runs -repeat circuit 1

Circuit 2:

  • Sumo Squats-advanced modification- jump sumo squats or add weights)
  •  Tricep Kickbacks with weights -advanced modification-heavier weights
  • Standing abductions on both sides -advanced modification-oblique crunch

Cardio -1 minute Speed bags-repeat circuit 2

Circuit 3:

  • Chair squats with front raises
  • Tricep Extensions
  • Warrior 2 pose -advanced modification-add weights

Cardio -1 minute- Marching in place-repeat circuit 3

Circuit 4:

  • Single leg kick outs – right and left
  • Bicycle crunches
  • Lateral raise with weights -advanced modification-heavier weights

Cardio -1 minute-Step in, step out with squats-advanced modification-add weights-repeat circuit 4

Cool Down/Stretches

I have finished the first two weeks of phase one and now moved on to the second half of phase 1-workouts 3 and 4.   I was super sore from the workouts the first two days, but after that not much at all.

Here is one of my very favorite Jillian Micheals quotes:

“It’s not about perfect. It’s about effort. And when you bring that effort every single day, that’s where transformation happens. That’s how change occurs.”

Phase 1 Workout 2 for Weeks 1 and 2

What will you need?  

  • Exercise mat
  • Medium resistance cable
  • Free weights (3, 5 or 8 lbs depending on your strength level)

While this phase is meant to be low impact you will still be sore when you first start out.
Where can you expect to be sore the next day?  

  • Back
  • Biceps
  • Glutes
  • Hamstrings
  • Abs

As with workout 1, this workout is broken down into 4 circuits; each of which is repeated once with one minute of cardio in between the circuit repetition.

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Here is a breakdown of phase one workout two

Warm-up

Skaters
Hugs
Toe Taps
Repeat

Circuit 1:

  • Table position and stabilize with the opposite leg and one arm stretched out
  • Pelvic thrusts with left leg across the knee-advanced modification- raise crossed leg and continue with pelvic thrusts even more advanced add the use of the cable for added resistance
  • Superman-advanced modification- pulse (I seriously HATE these!)
  • Pelvic thrusts with right leg across the knee -advanced modification-same as above

Cardio -1 minute-Alternate knee thrusts -repeat circuit 1

Circuit 2:

  • Static lunge with torso rotation – right side-advanced modification add weights
  • Wide dumbbell rows-advanced modification- heavier weights
  • Static lunge with torso rotation – left side-advanced modification add weights
  • Bicep Drags-advanced modification – heavier weights

Cardio -1 minute-Side to side kickbacks -repeat circuit 2

Circuit 3:

  • Deadlift with a bicep curl-advanced modification – heavier weights
  • Donkey kicks right leg
  • Crunches-advanced modification – add weights
  • Donkey kicks left leg

Cardio -1 minute-Knee pikes – 30 seconds on each side

Repeat Circuit 3 with the exception of the cardio bit

Circuit 4:

  • Medium cable row while seated on the mat wrap cable around feet and pull-advanced modification-wrap cable around again
  • “Good Mornings”-advanced modification- use weights
  • Hammer Curls-advanced modification- heavier weights
  • Step-ups with weights-advanced modification- heavier weights.

Cardio -1 minute-Upper Cuts in a half squat position-advanced modification-use weights-repeat circuit 4

Cool Down/Stretches

I have already completed these first two weeks of phase one and now  I’ve moved on to the second half of phase 1-workouts 3 and 4.   I was super sore from the workouts the first two days, but after that, not much at all.
I will write a detailed review of Cardio 1 and Workout 3 and 4 soon.

I hope this was helpful if you are trying to decide if Jillian Michaels Body Revolution is right for you!

Here is another one of my favorite Jillian Michaels quotes:

“Transformation isn’t a future event, it’s a present-day activity.”

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