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3/29/11 4:00 P

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emoticon DO NOT POST HERE. FOR QUICK REFERENCE ONLY!

emoticon 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.


emoticon 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


emoticon 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)

emoticon 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)


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