All About Jilian Michaels 30 Day Shred

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All About Jilian Michaels 30 Day Shred

Hello All!!

This post is meant to provide you with all that you need to know about the 30 day shred. This exercise program has been created by Jillian Michaels who is one of America’s most talented and popular fitness instructors.

This intense workout includes a series of exercises that help you become thinner, stronger and healthier. This workout lasts for 20 minutes each day and will help you shed kilos in just 30 days. All you need is the time, an exercise mat and some weights.

The Jillian Michaels 30 Day Shred

Warm up- It includes jogging at the same place for 3 minutes or skipping the rope.

Do the circuits 1 and 2 twice.

For cool down- Perform 3 minutes of low-intensity moves like arm circles, walking lunges and toe taps.

Circuit 1

1. Split-Leg Push-Up

split leg push up

Get in plank position, pushing hips straight up (such that the body forms an inverted “V” shape. Lift the left leg at a diagonal behind you.

Bring left leg down and across the right leg as you bend the elbows and rotate your upper body to the right.

Reverse the motion to return to the position from where you started. Switch sides on the next set.

2. Kneel-Down Chop

kneel down chop

Stand up while holding a dumbbell with both hands near right ear and raise right knee to hip height in front of you.

Extend your arms at a diagonal to the left as you rotate your upper body to the left and bend the left knee, lowering the right leg to the ground.

Reverse the motion to return to the position from where you started. Switch sides on the next set.

3. Static-Squat Row

static squat row

Stand with feet slightly apart, wider than shoulders and hold a dumbbell in each hand at the sides, palms should face the thighs. Squat until your thighs are parallel to the ground.

Bend your elbows straight back, drawing weights toward your sides, then extend your arms to the starting position.

4. Windmill Skater

windmill skater

Stand with feet together and arms at the sides, palms should face the thighs. Push off your left foot as you hop to the right with your right foot, bending forward from the hips and extending the right arm above the shoulder as you reach the left hand towards the right foot.

Now you repeat in the opposite direction. Continue, hopping from side to side.

5. Ninja Jump

Ninja jump

Kneel down with tops of feet on the ground and sit back on your heels. Extend your arms straight back behind you, keep your fingers wide and your palms should face each other, and then lean forward slightly.

Jump up. Land in a squat, in a position bent forward from hips with the arms in front of you.

Step down to the starting position and repeat the exercise.

6. Double crunch

double crunch

Lie down with your face up and hands behind your head and legs straight up over hips. Crunch up as you lift your butt up. Lower to the starting position.

7. Boat-Pose Twist

boat pose twist

Sit with your knees bent, feet on the ground, and hold one dumbbell in front of the hips with both the hands. Extend your legs at a 45-degree angle in front of you and lean back until you feel your abs getting worked up. Rotate your shoulders to the right as you bring weight outside the right thigh.

Repeat the same in the opposite direction. Continue, side to side rotation.

Circuit 2

8. Goblet Squat

goblet-squat

Stand with feet slightly apart, wider than shoulders and hold a dumbbell in front of your face with fingers clasped. Squat until the thighs are parallel to the ground.

Lower butt should be towards the ground, then rise up to the starting position.

9. Crescent Kickback

cresent kick back

Stand with feet one stride’s length apart, the left foot should be in front of right foot, hold a dumbbell in each hand. Bend the left knee at an angle of 90 degrees, aligning it over the ankle, and bend the elbows straight back behind you, drawing the weights toward your sides with your palms facing each other. Extend arms as you rotate the palms toward the sky. Return to the starting position. Switch your legs on the next set of exercises.

10. Warrior-3 Fly

warrior 3 fly

Stand by holding a dumbbell in each hand at the sides. Shift the weight to the left leg as you raise right leg to your hip height behind you, hands should be under shoulders and palms should face each other.

Raise arms out to the sides, then lower it to the starting position. Switch the legs on the next set.

11. Long Jump Around

jump around

Stand with feet shoulder-width apart and arms at the sides, palms should face thighs. Bend your knees as you reach arms behind you.

Jump up forward as far as you can. Then turn around and jog back to the starting position.

12. Running Man

running man

Stand with feet spread out, left in front of right, with knees slightly bent. Bend your elbows and raise your right arm to shoulder height in front of you as you extend left arm behind you (like running). Jump up as you switch the arms and legs. Jump back to the starting position.

13. Shoulder Stand Reach

shoulder stand

Lie down with your face up with legs extended on the ground in front and arms at the sides, palms should be on the ground. Raise legs straight up as you lift your back.

Lower the back and legs to the ground, sit up, and reach the hands towards the toes.

Reverse the motion to return to the position from where you started.

14.Tornado Crunch

Tornado crunch

Lie down face up with arms extended out to the sides at shoulder level, palms on the ground and the legs extended over hips. Lower legs in a circular motion to the right, center, and left.

Repeat same in opposite direction. Alternate direction in each repetition.

 Hope you are happy to know all about Jilian Michaels 30 Day Shred !

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