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Posted by on Aug 5, 2013 in Jillian Michaels | 2 comments

Jillian Michaels Body Revolution Schedule

Jillian Michaels Body Revolution Schedule

If you want to burn fat with the Jillian Michaels Body Revolution—and have a positive impact on your health—then you need a schedule that gets you the results that you are looking for.

With the Jillian Michaels Body Revolution, that schedule is already planned out for you in detail. That leaves you free to focus on motivating yourself to exercise each and every day.

Before you dive head first into the Jillian Michaels Body Revolution, check out this detailed breakdown of the workout schedule. It may seem like a lot, but if you want an amazing body, you need to commit to the entire program. Otherwise, you’ll only be wasting your time and money.

Overview of the Jillian Michaels Body Revolution Schedule

jillian-michaels-body-revolution-schedule

To keep you motivated—and to prevent your muscles from adapting to the routines—this program rotates through two different workouts and a cardio each week (two times each for a total of six days). Every two weeks, you switch to two new workouts. There are three cardio workouts, though—one for each month (aka “phase”).

The workouts themselves are designed to focus on different areas of the body, which gives your muscles a rest as you alternate between workouts. Workouts 1, 3, 5, 7, 9 and 11 all work the muscles on the front side of your body, while Workouts 2, 4, 6, 8, 10 and 12 focus on the back side of your body.

Exercising six days a week for three months may seem like a big commitment, but each workout is only 25 to 35 minutes long. And remember, if you want serious results, you need to make this commitment up front … and stick with it for the entire program.

The Jillian Michaels Body Revolution also has an optional kick-start week, which goes along with week 1. If you choose this, then you will be doing two workouts each day—one in the morning and one again in the evening. The kick-start workout is one hundred percent cardio, which will crank up your metabolism for some extra fat burning. This, of course, also means that you will actually be doing cardio workouts twice on cardio days (two times a week).

Here’s the detailed breakdown of the workouts by phase.

PHASE 1

Dive right into weight loss with the phase 1 workouts, which jumpstart your metabolism to help you burn calories fast. This month uses low-impact, results-focused moves that build the foundation for success.

jillian-cardioWORKOUT 1 (WEIGHTS)

This workout targets the front of the body—shoulders, arms, chest, core and quads. You will build core strength and develop balance, which not only burns calories but also prepares you for future workouts. The resistance comes from your body and light weights. Plus, bursts of cardio help you burn fat fast.

WORKOUT 2 (WEIGHTS, RESISTANCE CABLE)

This workout shifts to the back side of the body—biceps, back, hamstrings, glutes, core. During the workout, you will use your own body weight, a resistance cable and your weights. As with Workout 1, you will work on stability, balance and strength as you continue to burn calories.

WORKOUT 3 (WEIGHTS, RESISTANCE CABLE)

Keep cranking up the intensity using a resistance cable and weights for fat-melting sculpt moves. As with the other odd-numbered workouts, this one focuses on the front side of the body.

WORKOUT 4 (WEIGHTS)

Another workout for the back side of the body, you will start to learn standard athletic drill and plyometrics. This workout uses weights to increase the calorie burn and sculpting.

CARDIO 1

A cardio component is essential, but you need to work into it slowly. This cardio workout is low-impact to prevent injury, but will still give you extra calorie burn.

PHASE 2

If you’ve made it this far, then you are ready for a total body transformation. Now that your body has adapted to its new life of exercise, you will start to see significant changes in your physical performance. This month focuses on increasing the resistance, adding dynamic movements, and challenging you with more serious exercises—all of which tone your physique and burn the fat.

WORKOUT 5 (WEIGHTS, RESISTANCE CABLE)jillian-cable

This workout draws on yoga for the warm-up, but then dives right into a routine using the resistance cable and weights to work the front of your body. Added blasts of cardio will keep your heart racing and the fat burning.

WORKOUT 6 (WEIGHTS, RESISTANCE CABLE)

More challenging than before, this workout has you synchronizing the muscles on the back side of the upper body with serious lower body work. Add in more intense cardio intervals and you will get more conditioning and fat burning. This workout uses resistance cable and weights.

WORKOUT 7 (WEIGHTS, RESISTANCE CABLE)

Resistance training exercises like push-ups and plank position, plus athletic drills with a resistance cable and weights, will work the front side of your body. Also, cardio intervals increase the calorie burn.

WORKOUT 8 (WEIGHTS, RESISTANCE CABLE)

A mix of intermediate to advanced moves for the back side of your body, this workout uses a resistance cable and weights to improve your coordination and balance. More cardio bursts—this time with weights—will keep your heart pounding for a workout that sculpts your body and helps you shed excess pounds.

CARDIO 2

This workout bumps up the cardio a notch with low- to high-impact moves that will increase your calorie burn and help you work on trouble areas.

PHASE 3

Two months down, one to go. This month focuses on polishing your toned muscles and blasting through any remaining fat. This workout is where it all comes together.

WORKOUT 9 (WEIGHTS, RESISTANCE CABLE)

A mixture of moves inspired by power yoga and hardcore bootcamp that works the front side of the body. A resistance cable and weights gives you more intense sculpting. Plus, bursts of cardio keep your metabolism cranked up.

WORKOUT 10 (WEIGHTS, RESISTANCE CABLE)

Work harder than before, with a fast and intense workout for the back side of the body. The workout uses higher resistance on the resistance cable and weights for increased toning and calorie burn.

WORKOUT 11 (WEIGHTS, RESISTANCE CABLE)

This workout uses athletic moves with the resistance cable and weights to finish toning the front side of your body.

WORKOUT 12 (WEIGHTS, RESISTANCE CABLE)

A super-intense workout for the back side of the body, this one uses fast-paced sculpt moves and bursts of cardio to max out your metabolism and melt away any remaining fat.

CARDIO 3

The final cardio of the program, this uses high-impact and high-energy plyometrics to burn the maximum number of calories.

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2 Comments

  1. Thank you very much for the breakdown

  2. Thanks! This is exactly what I needed. This schedule wasn’t included in my box for some reason.

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