The 30-Day Shred is a DVD exercise program from fitness expert Jillian Michaels. The program combines strength, cardio and abdominal exercises in interval/circuit training fashion -- exercises performed in intense bursts to increase your heart rate, followed by a period of lighter activity, according to MayoClinic.com. Each of the three self-contained workouts lasts 20 minutes and consists of a warm-up, three 6-minute circuits and a cool-down. The three workouts are progressively challenging.
Step 1
Insert the DVD into the player. Choose "Workouts" when you arrive at the menu. Select "Workout 1" or the workout appropriate for your fitness level.
Step 2
Begin the workout with the active warm-up and move into the first 6-minute circuit. Note Michaels' two exercise companions, one modifying the exercises for beginners and one performing the advanced moves.
Step 3
Start with low-weight dumbbells of 2 to 3 lbs. and work your way up to 5 lbs. for the three-minute strength interval. During this interval, you will simultaneously use muscle groups in your lower body, as in the exercise combining a biceps curl with a static lunge.
Step 4
Perform two minutes of cardio, consisting of such exercises as jumping jacks, "butt kicks" and punches. Keep movement constant to increase your heart rate and attain as much calorie burn as possible.
Step 5
Move from the cardio interval to the abs interval. Perform variations of crunches and reverse crunches to target lower and upper abs, as well as obliques. Lie on a mat if you are exercising on a hard surface. This one-minute interval also serves as the period of lighter activity before you begin the next strength/cardio/abs circuit.
Step 6
Perform two additional circuits and then move into a cool-down of static stretches. Perform the workout five days a week for two weeks, then advance to the next level. Continue with level 1 if you are not ready to move on.
Tips and Warnings
- For maximum benefit, Michaels recommends following a healthy eating plan in addition to following the 30-Day Shred workout.
- To prevent injury, note the safety tips Michaels provides during the workout, aimed at protecting your neck, knees and ankles.
Things You'll Need
- 30-Day Shred DVD
- Hand weights
- Mat
References
- "The 30-Day Shred"; Jillian Michaels; 2007
- MayoClinic.com: Interval Training -- Can It Boost Your Calorie-Burning Power?
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