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Jillian Michaels BODYSHRED is a 60-day progressive program that will enable you to reach peak fitness safely, lose weight, lower your percentage of body fat and define your muscles by exercising for 35 minutes (including Warm-Ups and Cool-Downs), 6 days a week.
Designed so that each half-hour workout packs as much punch as an hour-long session, by working smarter you can cut your exercise time and still get into the best shape of your life.
As one would expect from a Jillian Michaels fitness program, the workouts aren’t easy, but if you put in the effort, you will be very pleased with the results BODYSHRED delivers.
In this Jillian Michaels BODYSHRED review, we will look at a general overview of the program. We will also look at a complete exercise list for each circuit, so you will know what to expect.
Table of Contents
Incorporating Jillian’s S.H.R.E.D. Method, Jillian Michaels BODYSHRED consists of 12 DVDs, a rotational calendar, a menu/meal plan and a fitness guide. These work together to enable you to lose weight quickly and safely, totally transform your body shape and improve your health and fitness in just 60 days.
If you’re familiar with some of Jillian’s other workouts, you will know her 3-2-1 interval workout method. This is also the basis of BODYSHRED. For those unfamiliar with the format, it consists of 3 minutes of strength training, followed by 2 minutes of cardio, then a 1-minute active recovery workout. Each of the three moves in the strength training segment lasts for 30 seconds and there are two circuits. The cardio comprises 2 moves, and there are two circuits. The active recovery segment consists of 30 seconds per move, with the focus being on the core.
In all, you will do 3 sets, with the first one being preceded by a Warm-Up. This varies from jumping rope to Jumping Jacks, to Toe Kicks or running in place. You will also be doing Cool-Down stretches at the end of each workout.
Some of the moves require the use of dumbbells. The weight recommended is between 3lbs and 8lbs, but if you’re accustomed to working with weights, you can go heavier.
On Mondays and Thursdays, the workouts in Jillian Michaels BODYSHRED focus on the so-called push muscles, these being the chest, shoulders, triceps, and quads.
On Tuesdays and Fridays, the workouts focus on the pull muscles, which are those of the back, along with the biceps, hamstrings, and glutes.
Wednesdays and Saturdays comprise a 30-minute cardio session.
Sunday is a rest day.
In this part of Jillian Michaels BODYSHRED review, we will look at the workouts.
There are 8 strength/toning workouts in the program and two cardio workouts. Two bonus DVDs contain two more workouts, making 12 in all.
The titles of the main workouts are Launch, Rise, Amplify, Escalate, Conquer, Triumph, Zenith, and Apex. The cardio workouts are Fire Up and Ignite. The bonus DVDs are entitled Opus and Cast & Moves.
Keep reading for an overview of each of the DVDs.
Fire Up is a moderate-intensity cardio workout that is done twice a week for the first 30 days of the program. It is 31 minutes long, followed by a 4-minute cool-down stretch. There is no warm-up. The moves change every 30 seconds and there are 3 circuits, each of which consists of 9 exercises.
Circuit 1: Behind Back Jacks, Jumping Rope, High Knee Runs, Butt Kick Runs, Fast Feet, Running Man, Skiers, Circle Runs, Mountain Climbers. Repeat the circuit.
Circuit 2: Crab Push Kicks, Burpees, Back Jacks, Jab Crosses, Chair Hops, Plank Jacks, Zig Zag Jumps, Hop Forward Jack Backs, Suicide Runs. Repeat the circuit.
Circuit 3: Speed Bags, Toe Taps, Lateral Knee Thrusters, Plank Thrusters, Crossover Jacks, Forward Knee Thrusters, Alternating Push Kicks, Cross Hops (right leg) and Cross Hops (left leg). Repeat the circuit.
Next, we will look at the Push and Pull workouts for month 1.
Launch starts with a 3-minute intro from Jillian who gives a general overview of what to expect from the program. This is followed by a 34-minute Push session that is preceded by a 3-minute Warm-Up. There’s a 2-minute Cool-Down stretch at the conclusion of the session.
While the exercises are fairly simple and could be classed as intermediate level, the workout itself is, nevertheless, quite intense.
Circuit 1:
Circuit 2:
Circuit 3:
Circuit 4:
Rise is a 36-minute long workout that is preceded by a 3 1/2 minute Warm-Up and followed by a 3 1/2 minute Cool-Down stretch.
Quite challenging and fast-paced, I’d class it as an advanced-intermediate level workout.
Circuit 1:
Circuit 2:
Circuit 3:
Circuit 4:
Amplify is 34 1/2 minutes long. It includes a 3-minute Warm-Up and a 2 1/2 minute Cool-Down stretch.
In this workout, things kick up a notch or two. By the time you get about halfway through, if your shoulders, triceps, and lower body muscles could talk, they’d be pleading with you to stop.
Circuit 1:
Circuit 2:
Circuit 3:
Circuit 4:
Escalate is a Pull workout that is 34 minutes long, including a 3-minute Warm-Up and 1 minute of Cool-Down stretches. An excellent workout, it is slightly less intense than Amplify.
Circuit 1:
Circuit 2:
Circuit 3:
Circuit 4:
This is the halfway point of the program. If you’ve been putting in the work, by now you will have dropped some pounds, decreased your body fat and improved your muscle tone, strength, stamina, and endurance.
The pace and workouts intensify further over the next 30 days. Read on to find out about the exercises you will be doing.
Ignite is an intense, fast-paced advanced level workout. It is 30 1/2 minutes long, finishing with 2 1/2 minutes of cool-down stretches. The schedule is the same as in Fire Up, so you will be doing it twice a week for the second half of the program. As with Fire Up, Ignite does not have a Warm-Up.
Circuit 1: Jumping Jacks, Touch Down Squats, Everest Climbers, Rock Star Jumps, Jogging in Place, Cannonball Jumps, Skaters, Burpees, Speed Rope. Repeat.
Circuit 2: Alternating Front Snap Kicks, Punching Planks, Straight Leg Thrusters, Single Arm Burpees, Double Unders, Jump Jack Squats, Hanging Mountain Climbers, Butt Kicks, Long Jump Run Around. Repeat.
Circuit 3: Alternating Bear Kicks, Bear Crawls, Crab Kicks, Plie Hops, Jabs, Crosses and Upper Cuts, Lateral Burpees, Donkey Kicks, Plank Jacks, On the Spot Sprints. Repeat.
Following are the Push & Pull workouts for month 2.
Conquer is a very challenging workout. It is 34 1/2 minutes long and there is a 3-minute Warm-Up at the start and a 2-minute stretch Cool-Down at the end.
Circuit 1:
Circuit 2:
Circuit 3:
Circuit 4:
Triumph is a 35-minute long Pull workout. Commencing with a 3-minute Warm-Up, it ends with a 3-minute Cool-Down stretch. Relatively advanced but definitely achievable, it is an excellent strength workout that works all of the body’s major muscle groups.
Circuit 1:
Circuit 2:
Circuit 3:
Circuit 4:
Zenith is a 35-minute long Push workout. It is preceded by a 3-minute Warm-Up and it concludes with a 2-minute stretch to cool down.
Very advanced, in a 45-second introduction, Jillian says that she has to do the modified version of some exercises and recommends others do the same if the regular version is beyond their capability.
The workout comprises numerous challenging bodyweight exercises. These are interspersed with easier exercises, giving a brief respite from a workout that could otherwise be impossible to see through to the end.
Circuit 1:
Circuit 2:
Circuit 3:
Circuit 4:
Apex is a 35-minute long Pull Workout, with a 3-minute Warm-Up at the start and a 2-minute stretch Cool-Down at the end. An advanced level workout, be forewarned, it is exceptionally intense and challenging.
Circuit 1:
Circuit 2:
Circuit 3:
Circuit 4:
Along with the DVDs outlined above, included in the Jillian Michaels BODYSHRED package are two bonus DVDs, one of which is entitled Opus. This is an intense, rapid-paced workout aimed at very advanced level exercisers.
Exercises include the following:
Opus is a 35-minute long workout which includes a 3 1/2 minute Warm-Up to start and a 2-minute Cool-Down stretch to finish.
Again, it is extremely advanced, so don’t be surprised if you have to do modified versions of many of the moves.
Circuit 1:
Circuit 2:
Circuit 3:
Circuit 4:
The other bonus DVD, entitled Cast & Moves, will teach you the correct form for all of the moves, so you can get the most from the program and avoid injury.
Jillian Michaels BODYSHRED also includes the following fitness tools:
BODYSHRED Rotational Calendar
The BODYSHRED Rotational Calendar is a handy reference guide that will enable you to easily know where you are at with your workouts, with each of the day’s workouts outlined.
BODYSHRED Fitness Guide
The BODYSHRED Fitness Guide explains the science and methodology behind the Jillian Michaels BODYSHRED program. It also contains tips that will help you stay focused and prepare mentally for the fitness journey ahead.