Health/ Fitness · Jillian Michaels Body Revolution

Review of Body Revolution by Jillian Michaels Phase 1 Workouts 3 and 4

Did you think that I totally forgot about these?  Nope, I didn’t!  My sore muscles haven’t forgotten either! 😉

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 3 and 4:

Phase 1 Workout 3 for Weeks 3 and 4

What will you need?  exercise mat and free weights (3, 5 or 8 lbs depending on your strength level) 
Get ready to squat!
  Regular squats, sumo squats, chair squats, and step out step in squats.

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Just like workout 1, workout 3 is focused on the front of the body.  It incorporates some yoga moves as well as strength training.  Right away you will notice that the workout is more intense than 1+2, but you will also notice how much stronger you already are.
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 are repeated once with  one minute of cardio  in between the circuit repetition.  Some of these things are harder to name/explain.

Here is a breakdown of phase one workout one

Warm-up

  • Jumping Jacks
  • Cat Cow Stretch
  • High Kicks
  • Lateral Leg Swings R/L
  • Jumping Jacks

Circuit 1:

  •  Push-ups
  • Down Dog with ankle grab R/L
  • Alternating Backwards Lunges-advanced modification-add weights
  • Plank walks outs

Cardio -1 minute Jumprope

Circuit 2:

  • Sumo Squats with tricep extension-advanced modification- add heavier weights
  •  Camel yoga pose with ankle stretch (looks a lot easier than it is.)
  • Squat press -advanced modification-add heavier weights
  • Cable press with static lunge

Cardio -1 minute Punches with half squat-repeat circuit 2

Circuit 3:

  • Plank to Crescent pose back to plank
  • Crab position with dip
  • Side Crunches R/L

Cardio -1 minute- Plie Hops-repeat circuit 3

Circuit 4:

  • Tree pose with Lateral raises-use lighter weights – right
  • Plank ups (these are so hard, but I love them)
  • Tree pose with Lateral raises-use liter weights – left
  • Inchworm crunches

Cardio -1 minute-Skiers-repeat circuit 4

Cool Down/Stretches

 

“You have no idea the strength you have within you!”

Phase 1 Workout 4 for Weeks 3 and 4

Like workout 2, workout 4 is focused on the back of the body but has more compound movements than the earlier 2 workouts.

jillian-michaels-body-revolution | lookingjoligood.wordpress.com

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

While this phase is still 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

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

comfortable with being uncomfortable | lookingjoligood.wordpress.com

Here is a breakdown of phase one workout four:

Warm-up

  • Butt Kicks
  • Single Leg Hip/Glute Stretch
  • Backwards Arm Circles
  • Repeat

Circuit 1:

  •  Alternating forward Lunges
  • Static Squat with a Medium Row
  • Single Leg Deadlift with Upright Row
  • Opposite Leg Deadlift

Cardio -1 minute Plyo Skaters -repeat circuit 1

Circuit 2:

  • Side Lunge Bicep Curl
  •  Bent Over Wide Row High and Wide
  • With arms holding weights strait up, step back with front knee down onto the ground into kneeling position back up to standing with weights lifted over the head the entire time (does that even make any sense?  Trust me, it is super hard and not fun at all!)

Cardio -1 minute-Alternate step up/hops with weights-repeat circuit 2

Circuit 3:

  • Side laying single leg lift with heavy weight
  • Plank with alternating leg raise
  • Side laying single leg lift with heavy weight opposite side
  • Hollowman

Cardio -1 minute- Fast Feet-repeat circuit 3

Circuit 4:

  • Terry Pulls right side (looks easy, but if done correctly it is a lot harder that it seems)
  • Good Mornings with 2 heavy weights
  • Terry Pulls left side (not an ab move, think about the terry muscles that you are using.)
  • Swarms (crunch up and rotate touching your ankles.)

Cardio -1 minute-Jab Cross Hook Upper Cut Combo- repeat circuit 4

Cool Down/Stretches

Since I haven’t written about Body revolution in a while, I finished 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.
I will write a detailed review of Workout 2 and Cardio 1 soon.

If you are interested in my review of Workouts 1+2 and Cardio 1 click HERE.

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

One of Jillian Micheals’ strong points is her motivational quotes:

This is where it matters the most. This is where lives are made, in these moments when you can choose whether or not to say ‘I cant’ or ‘I can.’ It is a choice that will either make or break you for life.

lookingjoligood.wordpress.com

I would love for you to follow me on TwitterPinterest, and Facebook. You can find me as Looking Joli Good on all three.

2 thoughts on “Review of Body Revolution by Jillian Michaels Phase 1 Workouts 3 and 4

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