The fourth circuit workout of 12 in the Body Revolution series, this is the end of Phase 1 and the more advanced of that Phases’s two “back of body” workouts, numbers 2 and 4. Jillian instructs a cast of diverse (age, gender, body type, ethnicity/race) backgrounders in a fast-moving series of weighted moves interspersed with cardio blasts, to target back, biceps, glutes and hamstrings, plus some core. You will need dumbbells (they use 3-8# but you can go heavier), a mat and a band for this workout, though you could make up your own substitution for the band exercise. The fast-paced dynamic warmup plus circuits clocks in at 31 minutes, followed by a brief stretch. Music is upbeat electronic dance music, never obtrusive.

The format is: weighted circuit, one-minute cardio interval, repeat circuit, then move on to the next. There are a total of four circuits in the workout. Three of the four cardio intervals have impact - skaters, side to side jumps, fast feet - but you could substitute a low-impact move if desired.

This workout is a step up from Workout 2, with more heavy weights, balance moves, compound exercises and more challenging moves altogether, like weighted surrenders, dumbbell row while holding a low chair squat, and one-legged squats with an upright row. The pacing is good: just when you feel tired out from a circuit, the next circuit - or at least the first move or two - is a little easier, allowing you to catch your breath. I’d call this workout a higher intermediate one, maybe low advanced if you went heavier with the weights and harder with the cardio intervals.

Two moves are a little questionable: one is a “terry pull” where Jillian tries to imitate a one-arm lat pulldown, a gym-machine move, with a single arm dumbbell move. It’s awkward and not that effective; I substitute one-arm rows. She also does good mornings with dumbbells on the shoulders. These feel unsteady, as I find myself concentrating on keeping the weights from sliding when I bow down. Because of that, you end up feeling the weight in your hands and the top of your collarbone/shoulder area, so it’s hard to get the muscle contraction in the lower back and hamstrings. I much prefer putting a barbell across the back of my shoulders, which moves the weight down and back from the dumbbell position and thus targets the correct muscle in a safer way.

I am always pleasantly sweaty and out of breath when I finish this one. Time goes by fast and the workout is thorough.

Instructor Comments:
Jillian instructs, demonstrates a little bit but spends most of the workout walking around and using her backgrounders for form pointers and encouragement.

athompson10