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03-15-12, 04:25 PM
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Join Date: May 2004
Location: SoCal
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jillian michaels body revolution BREAKDOWNS!
all in one convenient thread! i saw in the other thread where someone started putting a few of the breakdowns... but when i was trying to find them they are all scattered... the thread is long... and there's nothing past phase one (or maybe one in phase tw)
basically.... all the workouts are four circuits. you do the circuit, then a cardio interval, then repeat the circuit. each and every warm up is different! which is nice for a change cuz so many systems use the same or very, very similar warmups! some of the names of moves are jillians... some she didn't name but i couldn't remember a name for them (the kneeling one where you sit back to your heels then back up?????) the cardio workouts have no warm up... and the exercises listed are just repeated for a total of three times through.... jillian has a phrase... i won't say it so as to not sensitise you to it (like another instructor's "nice" and "awesome"... UGH!) hopefully i won't notice it so much doing the workouts vs just previewing.... i did get tired of hearing her talking about how freaking hard these workouts were.... as i said when bob was doing the same thing in one of his new ones: i'll decide if your workout is that hard or not! they look good and i'm still trying to decide how i'm going to use them.... not sure if i want to do workouts 1&2, then 3&4, then 5&6, etc on the same day... or do cardio one with each of workouts 1, 2, 3, 4, then cardio 2 with 5, 6, etc???? OR... if i want to do the rotation as stated for six days but add treadmill along with each of the workout????? (i'm leaning toward paring them up like i do with KCM's making them into one hour workouts) phase 1 workout 1 warm-up military march arm swings hip swivels knee swivels hip swivels (other direction) knee swivel (other direction) circuit 1 squats push ups plank hold chest flys cardio interval towel runs repeat circuit 1 circuit 2 sumo squats tricep kickback standing abductions cardio interval speedbag repeat circuit 2 circuit 3 chair squat with front raise standing triceps extension warrior 2 pose cardio interval marching in place repeat circuit 3 circuit 4l eg extensions bicycles leg extensions (other leg) lateral raises cardio interval squat out to the side repeat circuit 4 cool down
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03-15-12, 04:31 PM
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Join Date: May 2004
Location: SoCal
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phase 1 workout 2
warm-up skaters hugger arm swings toe touches repeat circuit 1 bird dog pelvic thrusts w/band supermans pelvic thrusts (other side) cardio interval alternating knee thrusts repeat circuit 1 circuit 2 static lunge w/rotation wide dumbbell rows static lunge with twist (other side) bicep drags cardio interval side to side kickbacks repeat circuit 2 circuit 3 deadlift w/bicep curls donkey kicks crunches donkey kicks other side cardio interval knee hikes repeat circuit 3 circuit 4 seated cable rows good mornings hammer curls step ups cardio interval upper cuts in a half squat repeat circuit 4 cool down |
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03-15-12, 04:32 PM
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Join Date: May 2004
Location: SoCal
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phase 1 workout 3
warm-up jumping jacks cat/cow stretch high kicks lateral leg swings jumping jacks circuit 1 push ups downward dog w/leg grab alternating rear lunges walk out to planks cardio interval jump rope repeat circuit 1 circuit 2 sumo squats w/tricep extension camel squat press cable press cardio interval squat punches repeat circuit 2 circuit 3 plank into crescent pose crab side crunches cardio interval plie hops repeat circuit 3 circuit 4 tree pose w/lateral raise plank ups tree pose w/lateral raise (other side) inchworm cardio interval skiiers repeat circuit 4 cool down |
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03-15-12, 04:33 PM
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Join Date: May 2004
Location: SoCal
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phase 1 workout 4
warm-up butt kicks standing glute stretch arm circles repeat circuit 1 alternating forward lunges rows in squat position single leg deadlift w/upright rows cardio interval plyo skaters repeat circuit 1 circuit 2 side lunges w/bicep curl bent over wide rows surrenders weighted step ups w/jump cardio interval side-to-side hops repeat circuit 2 circuit 3 lying outer thigh lifts alternating leg lifts in plank lying outer thigh lift (other side) hollow man cardio interval fast feet repeat circuit 3 circuit 4 terry pulls good mornings w/weights terry pulls (other side) squirms cardio interval jab, cross, hook, upper combo repeat circuit 4 cool down |
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03-15-12, 04:35 PM
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Join Date: May 2004
Location: SoCal
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cardio 1
march in place hot feet half squat w/punches jog running man speed bag kick outs w/arm circles suicides (repeat all for a total of three times) |
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03-15-12, 04:36 PM
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Join Date: May 2004
Location: SoCal
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phase 2 workout 5
warm-up sun salutations circuit 1 push ups w/side plank crescent pose w/tricep press jump squats crescent pose w/tricep press cardio interval mountain climbers repeat circuit 1 circuit 2 wood choppers sumo squat w/overhead press wood choppers scissor legs (abs) cardio interval high knees repeat circuit 2 circuit 3 crescent pose w/chest fly crab dips w/leg raised crescent pose w/chest fly crab dips w/leg raised cardio interval cable punches repeat circuit 3 circuit 4 single leg squat w/front o/h raise side lying tricep press single leg squat w/front o/h raise side lying tricep press cardio interval speed rope repeat circuit 4 cool down |
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03-15-12, 04:36 PM
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Join Date: May 2004
Location: SoCal
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phase 2 workout 6
warm-up crescent kicks speed rope knee thrusts repeat circuit 1 bent rows wide grip crossover lunge with bicep curl renegade rows superman with light weights cardio interval rock star hops repeat circuit 1 circuit 2 stork w/rows reverse plank stork w/rows bicep curl w/cable cardio interval one leg plyo hop with knee grab repeat circuit 2 circuit 3 statue of liberty lunge chop statue of liberty (other leg) lunge chop cardio interval running man repeat circuit 3 circuit 4 lat pull sit-ups hip thrusts wipers dumbbell swings cardio interval Z jumps repeat circuit 4 cool down |
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03-15-12, 04:40 PM
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Join Date: May 2004
Location: SoCal
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phase 2 workout 7
warm-up squat kareokes lunge w/quad pull high knees jumping jacks fast feet lunge w/quad pull circuit 1 crow (spiderman) push ups walking plank plank ups jack knife crunches cardio interval squat thrusters (in/outs) repeat circuit 1 circuit 2 down dog shoulder push ups cable tricep kickbacks W shoulder press w/leg extension cardio interval cross hops repeat circuit 2 circuit 3 cable squats cable tricep extensions one leg push ups V sits cardio interval star jumps repeat circuit 3 circuit 4 kneeling, lower butt w/weights held overhead chest press w/legs extended side hip raises chest flys w/legs extended cardio interval double unders repeat circuit 4 cool down |
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03-15-12, 04:46 PM
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Join Date: May 2004
Location: SoCal
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phase 2 workout 8
warm-up side crunch (elbows to knees) cobra pose swim surfer get up firewalkers w/cable surfer get up (other side) circuit 1 squat w/medium row bridge w/dumbbell lat pull cable upright rows deadlift w/hammer curl cardio interval buttkicks w/bicep curls repeat circuit 1 circuit 2 pendulum lunges w/reverse curl pelvic thrusts w/cable repeat both on the other leg cardio interval jump rope w/weights repeat circuit 2 circuit 3 crescent pose w/rear delt flys warrior 3 holding weights repeat both on the other leg cardio interval rock star jumps repeat circuit 3 circuit 4 hold a weighted good mornings side lunge into crossover lunge w/biceps engaged bicycles w/cable side lunge into crossover lunge w/biceps engaged (other leg) cardio interval suicide runs repeat circuit 4 cool down |
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03-15-12, 04:48 PM
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Join Date: May 2004
Location: SoCal
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phase 2 cardio 2
jump rope butt kicks high knees alternating knee thrusts jumping jacks fast feet skaters skiers plie hops cross jacks upper cuts in half squat towel runs hooks burpees (repeat all for a total of three times) |
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| Tags |
| body revolution, jillian, jillian michaels |
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