30 Day Shred with Jillian Michaels (2008)

Lose Up to 20 Pounds in 30 Days! That's the ambitious claim on the cover of Jillian's 30 Day Shred workout. Realistically, that's probably not going to happen for most people -- unless they aggressively diet too -- and even then, 2 pounds a week would be a more achievable weight loss to aim for. That said, Jillian has designed three tough workouts, using her 3-2-1 Interval System, that should build muscle and burn calories if done regularly. Each 27.5 minute workout is composed of three 6-minute circuits: three minutes of total body strength training exercises, 2 minutes of high-impact cardio drills, one minute of ab exercises. The workouts increase in intensity, so the idea is to start with Level 1 and when that gets too easy, move on to Level 2, and eventually to Level 3. Once you're a gung ho advanced exerciser, you can do all three back to back for a true challenge.

The format is identical for all three Levels of 30 Day Shred workouts. Each workout opens with a very short (really too short) warm-up, and ends with the identical sequence of stretches. Each 3-minute strength circuit presents four sets of two different exercises; the first usually focuses on upper body, the second is often an upper/lower body combination exercise. Both exercises are repeated before moving onto cardio. In all three workouts, the lower body is worked with squats and lunges, often paired with an upper body move. In Level 1, chest and shoulders get 4 sets each, back and biceps get two each. In Level 2, back and shoulders get 4 sets each, chest and biceps get two each. The exercises get harder with each level, and by Level 3 many upper body exercises use body weight rather than dumbbells -- boot camp style. Triceps are not worked with isolation exercises in any workout, though they assist the chest muscles during the many sets of push-ups, squat thrusts, mountain climbers and plank jacks.

In the 2-minute cardio blasts, two different moves are alternated for 30 seconds each. These drills are high impact -- jogging with high knees, jumping jacks, jump rope -- with some modifications shown. Abs are worked on the floor with a variety of exercises, from classic ab crunches to variations on planks.

Who's it for?
Intermediates who are comfortable with squats and lunges will get a solid workout from Level 1 and will probably find Levels 2 and 3 pretty challenging. The high-impact cardio can be tough on the knees and many of the advanced body weight exercises are tough on the wrists. Although Jillian says that Anita is showing the beginner version, this workout is not for beginners, because the modifications are really intermediate level. Someone new to exercise or very overweight would have trouble keeping up, and perhaps finding the motivation to keep going.

Equipment
Jillian and her crew use 5-pound dumbbells for all exercises. If you have a few sets lined up, you can probably go heavier on some exercises, although sometimes the reps are performed pretty fast, which may limit how heavy you can go.

What needs improvement?
There are no triceps exercises. Although the triceps are assisting during push-ups, targeting them with a few isolation sets would be good.

Some exercises are advanced (full sit-ups, jumping jacks) and even the "easier" version many be contraindicated for those with lower back issues or knee issues. However, since Jillian's teaching style is to encourage going all out no matter what, she doesn't advise you to test them out, or to take it easy. Her comment about jumping jacks is that she's not going to show a low-impact version because she has "400 pound people do them, so can you!" I hope she's just exaggerating for effect, because high impact jumping can be stressful on the lower body joints -- hips, knees, ankles, feet -- especially if you're carrying extra pounds. Also, they're done in the warm-up, before you're warmed up!

How's the instruction?
Jillian is a no nonsense, demanding, boot camp style instructor who doesn't want you to slack off or wimp out. She wants you to feel "like you're gargling your heart by the end of this exercise." She rarely smiles and often scolds her crew and her home audience to work hard and not expect the workout to be fun. If you need a lot of tough talk for motivation, Jillian's happy to oblige.

Jillian doesn't do all the exercises. She usually starts a new exercise, then stops her set to stand beside Natalie, who demos the advanced version), or Anita, who shows easier options, to explain their technique or just to egg them on.

Rating

Workout Details - three 27.5 minute workouts

Level 1 - 27.5 minutes
each circuit is 3 minutes of strength, 2 minutes of cardio, 1 minute of abs

Warm-up - 2.5 min. (+1 min intro that can be skipped over)
cross arms across chest, windmill arms, jumping jacks, hip circles, knee circles, jumping jacks

Circuit 1
strength:
push-ups
squat & overhead shoulder press combo
repeat both exercises

cardio: jumping jacks, jumprope, repeat both (30 seconds each)

abs: basic upper crunch, lower ab crunch

Circuit 2
strength:
double-arm lat rows
stationary lunge R with biceps curls
repeat both exercises (lunge on L leg)

cardio: jogging in place, plie hold with punches, repeat both

abs: oblique crunches

Circuit 3
chest flies
alternating static side lunges with front shoulder raises
repeat both exercises

cardio: jumping jacks, jogging in place, plie hold with punches, jump rope

abs: bicycle crunches

cooldown: seated straddle stretch (hams), chest, shoulders, standing quad stretch

Level 2 - 27.5 minutes
each circuit is 3 minutes of strength, 2 minutes of cardio, 1 minute of abs

Warm-up - 2.5 min. (+1 min intro that can be skipped over)
cross arms across chest, windmill arms, jumping jacks, front kicks, neck circles, jumping jacks,

Circuit 1
strength:
walk-out push-ups (standing, walk hands forward, push-up, walk hands back)
hold squat & rear delt row (elbows wide to side)
repeat both exercises

cardio: high knees jog, squat thrusts (hold plank & jump feet in and out), repeat both (30 seconds each)

abs: upper crunch with leg lift (30 sec. each leg)

Circuit 2
strength:
hold static lunge with double-arm lat rows
pendulum lunges R (alternate front and rear lunges) with biceps curls
repeat both exercises (lunge on L leg)

cardio: hopping with oblique twists, skaters (leaping side to side), repeat both

abs: double leg lifts, upper/lower crunch

Circuit 3
military press with balance hold & quad extension R leg
squat with double-arm front raises
repeat both exercises (extension on L leg)

cardio: plank jacks (hold plank & jumping jack feet) , double jump rope, repeat both

abs: plank twist (hold plank, bring knee to opposite elbow)

cooldown: seated straddle stretch (hams), chest, shoulders, standing quad stretch

Level 3 - 27.5 minutes
each circuit is 3 minutes of strength, 2 minutes of cardio, 1 minute of abs

Warm-up - 2.5 min.
cross arms across chest, windmill arms, jump rope, front kicks, jogging in place, knee circles

Circuit 1
strength:
walking plank (start on forearms, lift up to hands, back down to forearms)
superman (face down, lift both arms & both legs)
repeat both exercises

cardio: mountain climbers (hold plank & run feet in and out), hops in plie position, repeat both (30 seconds each)

abs: double-arm/double-leg pike crunches, scissor crunches

Circuit 2
strength:
squat with single-arm overhead shoulder press
jumping lunges (hop to switch feet)
repeat both exercises (press with L arm)

cardio: hold plie while punching dumbbells forward, butt-kick jog holding bells, repeat both

abs: full sit-ups

Circuit 3

strength:travelling push-ups
plank rows with leg raises alternating sides each time
repeat both exercises (extension on L leg)

cardio: jump squats, rock star jumps (heel to glutes), repeat both

abs: side plank lifts (hold side plank, lift hips off floor)

cooldown: seated straddle stretch (hams), chest, shoulders, standing quad stretch

DVD features

If you hit menu during the intro trailers, Jillian comes on screen to explain the 30 Day Shred format. You can't fast forward or get out out of this, so put the DVD in while you're gathering equipment & getting dressed so you don't have to waste time.

Main Menu
Recommedations - one screen which explains 1) how to use the workouts, 2) that diet is essential for weight loss and 3) Jillian's website
Workouts - takes you to a new menu where you choose from Level 1, Level 2 or Level 3
Audio Options - choose between instruction with music or music only
Trailer - same trailers for Biggest Loser DVDs as intro
Credits

cardio drills
If you need to keep these 2-minute drills low-impact, don't hesitate to do so, despite Jillian's "do it 'til you die" attitude. The tempo for these short segments is not very fast -- only 128 bpms, so you can pull out your step and increase the intensity with no impact by doing short drills on it. Try alternating lunges off the back or sides of the step, alternating knees, hams or kicks, repeater knees, Charlestons, etc.

If you have a rebounder, you can do most of the cardio drills on top of it.

Level 1

warm-up
Jillian herself calls the knee circles "old school" and this circular knee motion may not be appropriate for someone with knee issues. A safer way to warm up the knees is to do classic cardio moves that gently warm the knees using a normal range of motion, like high knee lifts, hamstring curls, side-to-side step touches.

Unless you've already done a cardio workout before beginning this DVD, keep the jumping jacks low-impact, especially if you have knee issues or are very overweight.

Circuit 3
alternating static side lunges with front shoulder raises
Since shoulders are worked 4 times in this Level 1 workout, it's easy to substitute triceps kickbacks for one (or both) sets of front shoulder raises. Just hold the weights by each hip and press them backwards each time you lunge to the side. You can also do these as stepping lunges for more intensity.

Level 2

Circuit 1
walk-out push-ups
For a different type of challenge, do these on your stability ball. Kneel behind ball, then drape your self over the top and walk your hands forward until your hips or thighs are on the ball, do a push-up, walk your hands backwards, and return your knees to the floor.

squat thrusts & plank jacks (cardio circuit 1 & 3)
If you don't want to get all the way down to the floor, keep your step close by, and place your hands on it during this drill.

Level 3

Circuit 1
walking plank (start on forearms, lift up to hands, back down to forearms)
For even more core challenge, do this on top of your stability ball. Start with the ball under your hips, and as you get more daring, walk forward until the ball is under your thighs, the closer it gets to your knees, the harder it will be.

superman (face down, lift both arms & both legs)
If you've pulled your ball out for the walking plank, do this exercise on top of it too. Alternate lifting both arms, then both legs (squeezing the glutes hard) for each rep. The ball may naturally roll forward and back each time you switch.

hops in plie position (cardio)
Straddle your stability ball for these. Tap the ball with your glutes, then lift off quickly for each hop. Low impact with plenty of intensity.

Circuit 2
hold plie while punching dumbbells forward (cardio)
Use light dumbbells. These can be hard on the shoulders and the elbows since they are done so fast. Slow down if using dumbbells, or punch up to speed and don't use dumbbells.

Circuit 3
traveling push-ups
plank rows with leg raises alternating sides each time
Here are two more exercises you can do on top of your stability ball for more core intensity. Be sure to use squared-off dumbbells so that you're firmly planted on the floor during the rows.