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BLACKANDI's Photo BLACKANDI Posts: 12,601
10/13/10 2:46 P

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**PLEASE DO NOT POST IN THIS SECTION. THIS IS FOR QUICK REFERENCE ONLY***

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Here is the workout break down for both Levels 1 and 2 of Shred-It given below. For more information about performing the exercises the proper way and for tips as to how you can perform the workout better go to my personal blog post here www.blackandi.com/2010/10/jillian-mi
ch
aels-shred-it-with-weights-review-tips/
.

If you have not heard already, there is a bit of controversy surrounding this new workout (Google it if you need to) so before you continue this workout be sure you are doing the exercises that are in the workout correctly to avoid injury.

emoticon LEVEL 1 emoticon

*** WARM UP ***

-Arm Swing
-Around the Waist (weighted)
-Butt Kick (weighted)
-Halos (weighted)
-Core Rotation (weighted)

xxx CIRCUIT 1 xxx

-Bridge Press (static leg raise optional)
-Kettlebell Swings
-Deadlift w/ Upright Row (Stiff Legs)

(((Repeat)))

-Bridge Press (add static leg raise optional)
-Kettlebell Swings
-Deadlift w/ Upright Row ???????????

xxx CIRCUIT 2 xxx

-Squat Swing w/ Pass
-Rack Squat and Press (left arm)
-Static Lunge Row (left arm / left leg back)

(((Repeat)))

-Squat Swing w/ Pass
-Rack Squat Press (right arm)
-Static Lunge w/ One Arm Row (right arm / right leg back)

xxx CIRCUIT 3 xxx

-Crunch w/ Press
-Windmill (left arm / right leg)
-Jump Squat w/ Rotation (left to right)
-Turkish Get Up (right arm)

(((Repeat)))

-Crunch w/ Press
-Windmill (right arm / left leg)
-Jump Squat w/ Rotation (left to right)
-Turkish Get Up (left arm)

``` EXTRAS ```

Snatch (left arm)
Snatch (right arm)


*** COOL DOWN / FULL BODY STRETCH ***



emoticon LEVEL 2 emoticon

*** WARM UP ***

-Figure 8s (weighted)
-Jack w/ Press (weighted)
-Low Back Lunge (alternating legs)
-Toe Taps (alternating legs)
-Hip Thrusts

xxx CIRCUIT 1 xxx

Rock n' Roll Squats w/ Bent-Arm Pullover
Split Jerks (left arm / left leg)
Halo w/ Static Leg Lift (left leg)
Halo w/ Static Left Lift (right leg)

(((Repeat)))

Rock n' Roll Squats
Split Jerks (right arm / right leg)
Halo w/ Static Leg Lift (left leg)
Halo w/ Static Left Lift (right leg)

``` EXTRAS ```

Star Jump (also known as an Air Jack)

xxx CIRCUIT 2 xxx

-Plank Row (left arm)
-Swing Through
-Plyo Swing into Dive
-Plyo Swing w/ Jump Combo

(((Repeat)))

-Plank Row (right arm)
-Swing Through
-Plyo Swing into Dive
-Plyo Swing w/ Jump Combo

``` EXTRAS ```

Squat ATG & Press (ATG = A$$ to Grass = very low)

xxx CIRCUIT 3 xxx

Rotating Hero (left)
Tricep Push Up (Inverted Grip)
Punch Swing (left arm)

(((Repeat)))

Rotating Hero (right)
Tricep Push Up (Inverted Grip)
Punch Swing (right arm)

``` EXTRAS ```

Russian Swings (left to right)

*** COOL DOWN / FULL BODY STRETCH ***







































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