Jillian Michaels - Body Revolution - Phase 1
So here’s a rundown of Phase 1 of Body Revolution! Phase 1 covers the whole first month. There are five workouts in Phase 1 (P1) - four strength training workouts and one cardio workout.
P1, Workout 1: Like every Jillian workout, you start with a warm up. This one has military march, arm swings, hip and knee circles. Once you’re warmed up, you’re ready to work! In Body Revolution, you have four circuits. In each circuit, you have three moves, you do a cardio interval, and then you repeat the three moves. Circuit one has squats, pushups, plank hold, and then chest flies. Cardio is something called towel run, which is where you pretend to run around a towel on the ground. I really liked this for some reason! Circuit two was sumo squats, tricep kickback, and standing abductions. Cardio was speedbag, which is a favorite of mine. Circuit 3 was chair squat with a front raise, standing tricep extension, standing in Warrior 2 Post, and then cardio interval was marching in place. Fourth circuit was leg extensions, bicycle crunches, leg extensions on the other side, and then lateral raises. Cardio interval was a squat out to the side. And then you cool down.
P1, Workout 2: So again, you start with a warmup that has dynamic stretches to get your heart rate up. I think I remember skaters, arm swings, and toe touches in the warmup. Circuit one had you on your hands and knees, extending one leg back and opposite arm out (bird dog), pelvic thrusts with a resistance band, superman, and then pelvic thrusts on the other side. Cardio was alternating knee thrusts. Circuit 2 had static lunge with rotations, wide dumbbell rows, static lunge on the other side, and the bicep drags. Cardio was side to side kickbacks. Circuit 3 had deadlift with bicep curls, donkey kicks, crunches, and then donkey kicks not he other wide, with knee hikes for cardio. Last circuit has you doing seated rows with your resistance band, good mornings, hammer curls, and step ups. Cardio was uppercuts in squat. And then it’s time to cool down!
P1, Workout 3: Quick warmup with a bit of cardio and dynamic stretching to get your body warm (jumping jacks, cat/cow stretch) and you’re ready to go! Circuit one has pushups, walkout planks, lunges, and downward dog with a leg grab. Cardio is jump rope and you repeat all the strength moves. Circuit 2 included sumo squats with a tricep extension, camel, squat presses, and cable presses, and you repeat these after your cardio interval, which is squat punches. Onward to circuit three where you do plank into crescent pose, crab, and side crunches, and repeating on the other side after plie hops. Finishing up with Circuit 4, you do tree pose with a lateral raise, plank up (which I despise), and inchworm. Your cardio is skiers. You finish up with a cool down - you’ve earned it!!
P1, Workout 4: You’re almost done with the first month! Woo hoo! So, after a quick cardio and stretching warmup, you start circuit one with alternating forward lunges, rows in squat position, and single leg deadlifts with upright rows, which you repeat after your cardio intervals of plyometric skaters. Circuit 2 has side lunges and bicep curls, bent over wide rows, surrender lunges, and weighted step ups, which you repeat after lateral/side to side hops. Next is thigh lifts, which I loved this little break. Lay on your side and put a dumbbell on the outside of your leg and lift them up! Alternating leg lifts in blank, and hollow man, and then you repeat all that after fast feet. In your final circuit of the final month, you do terry pulls, weighted good mornings, and something called squirms. You repeat that after your cardio interval that is a combo of jab, cross, and hook. I loved these! And then cool down! You’ve earned it!
Cardio 1: So cardio starts quick and ends quick. Since it’s a straight up cardio workout, no warmup is needed. There are eihgt exercises that last a minute long, and you repeat it three times, making it about 28 minutes long, and then a cool down. The workout includes march in place, fast feet, half squat with punches, jogging in place, running man, speed bag, arm circle kickouts, and suicide runs. I’ve always been a cardio girl so this cardio was right down my alley. I loved it!
So, the first two weeks, I found pretty easy. In most Jillian workouts, she has you working two muscle groups at once. For example, while doing things like tricep extensions, you’re also doing squats and working legs and arms at the same time. With the first two weeks of Body Revolution, you’re not doing that, you’re only working one muscle group at the same time. I felt like I could have skipped the first two weeks, to be honest, but I also enjoyed it as it was a good way to rebuild myself up. Although I had started back up with Jillian workouts and repeated Ripped In 30 and played around with some other DVD’s, it was fun to start a new program from the beginning. If you’ve worked out with Jillian before, you may not need the first two phases. Personally, I still would squat or lunge while working my arms, and vice versa. Otherwise, it really was a bit too easy for me. (It doesn’t last though. Just wait! You’ve been warned!) The third and the fourth week were a little better, but I still revved it up. If you’re familiar with Jillian or done them before, you know that you can take it further. Just listen to your body, it’s your workout!
