Friday, January 15, 2010
you all know who jillian from the biggest loser. well here is here 30 day shred workout .. im going give it try it look very easy. anyone else going try and do it ??? well im off to try it. my diet is going so great. my 2 week and i have lost 4 pounds so far... have a great weekend everyone... 
MommyAmy
HOW TO USE THIS PROGRAM? You do Level 1 for 10 Days, Level 2 for 10 Days and Level 3 for 10 Days. That's it!
Here is the list of all exercises in each circuit for all three levels of the 30 Day Shred.
30 Day Shred – Level 1
WARM UP
-arm crosses (30 seconds)
-windmills (30 seconds)
-jumping jacks (30 seconds)
-waist circles (30 seconds)
-knee circles (30 seconds)
-jumping jacks (30 seconds)
CIRCUIT 1
Strength = 3 minutes
-pushups (30 seconds)
-squat and press (1.5 minutes)
-pushups (30 seconds)
-squat and press (1.5 minutes)
Cardio = 2 minutes
-jumping jacks (30 seconds)
-jump rope (30 seconds)
-jumping jacks (30 seconds)
-jump rope (30 seconds)
Abs = 1 minutes
-crunches (30 seconds)
-reverse crunches (30 seconds)
CIRCUIT 2
Strength = 3 minutes
-dumbell row (pull – 30 seconds)
-static lunge w/ bicep curl (left – 1.5 minutes)
-dumbell row (pull – 30 seconds)
-static lunge w/ bicep curl (right – 1 .5 minutes)
Cardio = 2 minutes
-butt kicks (30 seconds)
-punches (30 seconds)
-butt kicks (30 seconds)
-punches (30 seconds)
Abs = 1 minute
-crunches twist (1 minutes)
CIRCUIT 3
Strength = 3 minutes
-chest flys (30 seconds)
-anterior hand raises and side lunges (1.5 minutes)
-chest flys (30 seconds)
-anterior hand raises and side lunges (1.5 minutes)
Cardio = 2 minutes
-jumping jacks (30 seconds)
-butt kicks (30 seconds)
-punches (30 seconds)
-jump rope (30 seconds
Abs = 1 minutes
-bicycle crunches (1 minute)
STRETCHES
30 Day Shred – Level 2
WARM UP
-arm crosses
-backwards windmills
-jumping jacks
-high kicks
-neck circles
-jumping jacks
CIRCUIT 1
Strength = 3 minutes
-walk out pushups
-squat with wide rows
-walk out pushups
-squat with wide rows
Cardio = 2 minutes
-high knees
-squat thrusts
-high knees
-squat thrusts
Abs = 1 minutes
-one leg lift double crunches
CIRCUIT 2
Strength = 3 minutes
-static lunge w/ medium grip row
-pendulum lunges w/ hammer curls
Cardio = 2 minutes
-jumping oblique twists
-skater jumps
- jumping oblique twists
-skater jumps
Abs = 1 minute
-chest press hold w/ double leg lifts
-double crunches
CIRCUIT 3
Strength = 3 minutes
-military presses w/ leg extensions
-iron crosses
- military presses w/ leg extensions (opposite leg)
- iron crosses
Cardio = 2 minutes
-plank jacks
-double jump rope
-plank jacks
-double jump rope
Abs = 1 minutes
-plank twists
STRETCHES
-static lunge w/ medium grip row (opposite leg)
- pendulum lunges w/ hammer curls (opposite leg)
30 Day Shred – Level 3
WARM UP
-arm crosses
-backwards windmills
-double jump rope
-high kicks
-butt kicks
-knee circles
CIRCUIT 1
Strength = 3 minutes
-walking plank
-superman
-walking plank
-superman
Cardio = 2 minutes
-mountain climbers
-sumo/plie hops
-mountain climbers
-sumo/plie hops
Abs = 1 minutes
-pike crunches
-scissor crunches
CIRCUIT 2
Strength = 3 minutes
-dumbbell cleans
-jumping lunges
-dumbbell cleans (opposite arm)
-jumping lunges
Cardio = 2 minutes
-shadowboxing w/ dumbbells in half squat
-butt kicks holding dumbbells
-shadowboxing w/ dumbbells in half squat
-butt kicks holding dumbbells
Abs = 1 minutes
-situps
CIRCUIT 3
Strength = 3 minutes
-travelling pushups
-plank rows w/ leg raises
-travelling pushups
-plank rows w/ leg raises
Cardio = 2 minutes
-jump squats
-rockstar jumps
-jump squats
-rockstar jumps
Abs = 1 minutes
-side plank raises
-side plank raises (opposite side)
Member Comments About This Blog Post:
but it was a small piece. but then i eat some cheese curls ughh i know. but today was the first day i had any kinda of junk food in 2 weeks. im lil mad at my self . but hey im not giveing up. that mean on sat jan 17 i will work out harder to burn burn that junk food off. i have losy 4 pounds in my first week. 
