The Jillian Michaels Method is a mixture of Pilates, yoga and strength training. This approach helps to strengthen the main muscle groups, lose weight, develop endurance, make the silhouette fit and maintain feminine shapes. This is why thousands of women love Gillian’s programs so much! By the way, Gillian herself is almost 50, but she looks just great.
We present a selection of fitness diva exercises that will help pump up your entire body.
Bent-over dumbbell rows
Stand near a bench, take a dumbbell in your left hand. Lean your body forward, rest your right palm and right knee on the bench. Lower your left arm down, then bend your elbow and pull the dumbbell closer to your waist. Direct your gaze forward and down, do not strain your neck and face. Then slowly lower your left hand to the starting position. This is one repetition. Do 12-15 of these on each side.
A year of training with Jillian Michaels. My impressions and results
Hi all!
It’s probably hard to find a girl who doesn’t dream of losing weight; even the tiniest Thumbelina will find 100 g to spare.
I dreamed of solving problems with my figure all my life, but I never succeeded. No, I won’t tell you that neither diets nor sports helped me, the point is simply that I am terribly lazy and I lacked motivation.
But about a year ago I pulled myself together and decided to start losing weight.
In principle, I eat normally, I don’t allow myself anything particularly terrible, so the main direction in achieving my goal should have been physical activity. I dismissed gym classes right away; for myself, I consider only home training acceptable. I also immediately decided for myself that I would study via video, it’s most convenient for me. I didn’t look for my virtual trainer for long, in search engines, on forums, in my immediate circle everyone kept repeating only one name - Jillian Michaels, and I completely surrendered myself into the hands of the most popular TV trainer in the world. In my article I will not describe the workouts themselves, you can read about this on specialized sites, I will only share my impressions.
I started, like many others, with Jill’s most popular program, “30 Day Shred.” Even before the start of training, I read a lot about how Gillian is a demon in a skirt, who will take out your whole soul, make you half to death, etc. Oh, how right these people were! I still remember with horror my very first workout, when I started dying during the warm-up! I didn’t have the slightest idea how to survive the remaining 29 days, but once I started, I had to go to the end. Of course, at first my muscles hurt terribly, and it was not that pleasant pain that many people have heard about, but it felt like my whole body was being squeezed out. And, to be honest, it was a little boring. The program consists of 3 levels, each of which must be performed 10 times. 10 days in a row is absolutely the same... However, the results were worth it. Already in the second week of my classes, I began to hear compliments addressed to me, and I myself saw changes.
Then I moved on to another program for beginners, “Lose Weight in 30 Days” (Ripped in 30). I liked this workout much more; it is similar in structure to the previous one, but it uses a larger number of exercises, and the levels change more often than once every 10 days.
After 2 months of preparation, I decided to move to the intermediate level of difficulty, and here I finally managed to diversify my training. I started the Killer Abs, Killer Arms and Back, Killer Buns and Thighs programs and combined them together. Some levels felt like they lacked cardio, so I also did a Kickbox FastFix workout. I really liked all of these programs, and they made me understand which parts of my body are the weakest. For example, abdominal exercises were easy for me, but before “Deadly Hands” I wanted to cry.
Having made my body “killer”, I started the Body Revolution program, and at the moment I think this program is the coolest from Jillian Michaels! This is a ready-made fitness plan for 3 months; in a week you will complete 4 strength training (2 different, 2 times) and 2 cardio (the same). Strength training will fundamentally change every 2 weeks, and cardio - every 4. This program will definitely not get boring, and frequent changes of training will not allow your muscles to get used to the load.
Now I am doing the BodyShred program. A ready-made fitness plan is also presented here, albeit for 2 months, and the level of complexity is already high.
This is how my first year with Jillian Michaels went, and I don’t regret for a second that I decided to study with her, and here’s why:
- Working out only takes me 30 minutes a day (with a few exceptions). It would be better for me to give my all in this short time than to do it at a more relaxed pace, but for several hours.
- The basis of all programs is high-intensity interval training, which is currently considered the most effective way to lose weight.
- Gillian has a very large selection of programs. She has workouts of all levels of complexity, for the whole body, for some isolated part... And, being very popular, she releases her workouts regularly. Even now, after a year of classes, I know exactly what to do with myself for the next 6 months, and then, you see, Jill will release something else.
- Even if you decide to do an abs/arms/legs program, you will still be training your entire body. Gillian almost never uses exercises exclusively on one part of the body. I remember when I was doing Killer Abs, my arms hurt more than my abs.
- Jill is always accompanied by assistants who demonstrate simplified and advanced versions of the exercises. It’s cool that you don’t have to mock yourself, but do something easier first and gradually improve.
- Jillian talks every second, this lady almost never shuts up! This really helps not to withdraw into yourself and not get lost in thoughts about “how bad I feel right now.”
- In addition to being an excellent trainer, Jill is also an excellent psychologist. During training, she either encourages or says some tough things, but all this is very motivating not to stop!
What results have I achieved? Over the course of a year of training, I lost 10 kg. Someone will say that this is not enough, but the quieter you drive, the further you will go. I’m happy with this result, this is the same healthy weight loss, after which you won’t gain 100 times more kg if you suddenly fail. I also began to feel much better: I became more resilient, my sleep improved and my stress decreased. These internal changes alone are worth moving on!
While it’s too early for me to stop there, I will continue to train and I’m glad that Jillian Michaels is helping me with this. This incredible woman has changed the lives of so many people, and I am glad to be among them!
Thank you for your attention and see you again!
Pelvic lift
Sit on the mat with your legs straight, place your hands on the floor at the level of your buttocks. From this position, bend your knees to a right angle, push your feet off the floor and lift your pelvis up so that your body from your knees to your shoulders forms one straight line. Work the muscles of your buttocks, legs, arms and abs. Stay in this position for at least 30 seconds. Then slowly lower yourself to the starting position, bending your knees (but do not touch the floor with your buttocks). This is one repetition. Do 5-6 of these.
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Meet - strength training from Jillian Michaels: “Shred-It with Weights”.
Now Gillian will add additional weight to her already familiar intense workouts, which will inevitably lead to maximum fat burning.
The course includes 2 levels (15 days each), each of which lasts 30 minutes (5 minutes warm-up, 5 minutes cool-down, intensive part - 20 minutes). Following Gillian, you will see amazing results in just 30 days - a stunning change in your proportions and toned muscles.
The program has nothing in common with typical strength training. Shred-it with weights is interval training with weights in the form of a kettlebell or dumbbell. Classes are performed at an average pace, the exercises are mostly static. In her strength training, Jillian uses a kettlebell-like apparatus, but if you don't have a kettlebell, don't despair - you can use a 1 to 3 kg dumbbell. Jillian used the principles of kettlebell lifting to create this workout, which provides a significant increase in calories burned.
Choose the weight of the kettlebell depending on your physical fitness; Jillian Michaels herself recommends from 1 to 4 kg. However, the workout is not so hard that you should limit yourself to minimal weights. The program is divided into 3 segments. Each segment consists of three to four exercises that are repeated for two rounds. Shred-it with weights is not inferior to other Jillian Michaels programs in terms of intensity and effectiveness.
Start at level 1 and progress to level 2 for the maximum change in your proportions
✅ Jillian Michaels: Strength training. Level 1
The first level of training is from beginners to intermediates. Here you will learn how to control your movements with proper technique. You will simultaneously get the right combination of strength training with cardio, and also learn basic basic exercises (such as bridge presses, swings, deadlifts...) and combinations of racks, squats and presses.
Level 1 is a level for beginners, suitable for those completely unaccustomed to physical activity. Among the more difficult exercises here we can highlight the jumping squat, which is performed in the last segment. Duration: 30 minutes with warm-up and cool-down.
✅ Jillian Michaels: Strength training. Level 2
The second level is intended for intermediate and advanced students. At this level, you gain good form by using pushing techniques and core muscles to complete the movement phase. You'll learn exercises such as split snatches, single leg circles, Russian swings, and deep squats with presses. Level 2. This level is more difficult; to perform it you need to have sufficient strength in the upper part of your body. In addition, the training pace is much higher and the exercises are more serious. Duration: 30 minutes with warm-up and cool-down.
Both workouts are circuit training to improve performance. The workout requires significant upper body and core strength. Overall, this tutorial is not for beginners. Jillian is as energetic and motivating as always. It is strongly recommended to use a kettlebell between 2 and 8 kg.
Full version:
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Jillian Michaels: Slim figure in 30 days is a great option to start training if you are not yet ready to exercise with such weights.
See also:
Exercises with dumbbells for beautiful arms
We pump up the press according to all the rules
Triumph of the will. Part 2. Training the body
Jump and “steps” with hands
Stand straight, feet shoulder-width apart. Activate your abdominal muscles, arms and legs. Take a long jump forward, landing on both feet. From this position, lean your body forward, placing your palms on the floor. Get into a plank position with your hands under your shoulders and resting on the balls of your feet. From this position, push your pelvis up again, working your abdominal muscles. With your palms, “walk” back, placing your hands as close to your legs as possible. Then straighten up smoothly. This is one repetition. Do 4-5 of these.
Pros and cons of the Killer Buns and Thighs program
Pros:
- All exercises in the program are aimed specifically at the legs and buttocks, so the training will be useful for those for whom this is a problem area.
- A combination of strength and aerobic exercise helps achieve better results and get rid of fat in the lower part of your body.
- Killer Buns and Thighs is a program that contains probably the most difficult leg exercises. The muscles will burn with fire, but the result will not be long in coming.
- Legs are known to be the most stubborn part of the body when it comes to losing weight. That is why the program has become a lifesaver for many girls.
1. By working individually on each muscle group, you provide total body training at the maximum level.
2. Many Jillian Michaels programs are built on the principle of repeating the same workout day after day. But in Killer Body you will alternate between 3 different workouts for different parts of the body, which will allow you to diversify your fitness classes.
3. The program clearly states the sequence of classes. Alternate between three workouts until you achieve the desired result.
4. Killer Body combines strength and cardio exercises, which allows you to lose weight quickly and effectively.
5. The program is conveniently divided into body parts. Even if you don’t like the entire course, you can take a workout for your problem area and do it separately.
1. It would be a good idea to include purely aerobic training in the Killer Body course for fat burning and improving metabolism. The most famous cardio training by Jillian Michaels is Speed Up Your Metabolism.
2. The usual approach with a progressive level of training is missing. Jillian Michaels usually offers several levels of difficulty for her classes.
3. The training is not intended for beginners and those who have recently started fitness classes. If you are a beginner, we encourage you to check out Jillian Michaels' beginner programs.
If Jillian Michaels included separate aerobic training in the course, then the program could be considered perfect. But even without this, we can say with confidence that Killer Body is a very high-quality training course for the whole body.
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Chair Pose
Stand straight, feet shoulder-width apart. Bend your knees, move your pelvis back, work your abs, legs and buttocks. Stretch your arms up, do not bend at the lower back. Stay in this position for 30 seconds. Then straighten up, resting for 15 seconds. This is one approach, do 3-4 of these.
Follow this program at least 3 times a week and you will soon notice that your silhouette is changing for the better. After 4-5 weeks of training, you can increase the load - use heavier dumbbells or add the number of repetitions of each exercise.
What courses does Jillian Michaels offer?
She didn’t stop at the first lesson, and therefore many of her programs are now available on the Internet:
- "Body Revolution". The duration of the course is 90 days, i.e. three months. It includes three stages: first, it burns fat and accelerates metabolism; the second stage is strength exercises that are aimed at changing the body; the last one is consolidation of what has been done. You need to exercise 6 times a week.
- "Conquer yourself." Designed for those who lack motivation, or as they say: “A good kick.” It consists of several programs that are aimed at different muscles and different problem areas.
- "Discard the excess." This course is divided into two levels with a total duration of one hour. The first stage is 4 circles of 6 exercises, and the second is 6 circles. It is also complicated by different types of weights. Not for beginners.
- "Lose weight in 30 days." An ideal option for our business women who do not always manage to allocate an hour for training. One lesson lasts approximately 30 minutes, or even less. But the overall difficulty of the tasks is very high, so you need to be prepared for anything. The three-two-one scheme works: 3 minutes - strength exercises, 2 minutes - cardio, 1 minute - abdominal exercises.
- "Kickboxing". It is divided into three parts, each of which is aimed at one of the problem parts. This program can be called the best calorie burner.
- "Power training". The course consists of two levels and is designed for 30 days. The first level is suitable for beginners and intermediates, as it is aimed at developing endurance and strength, using dumbbells or a kettlebell. The next level is for advanced ones.
- "Flat stomach in 6 weeks." Two levels for three weeks. Duration of training – 30 minutes. The only thing is that if you don’t have patience, then this course can quickly get boring, since the emphasis is only on one muscle group, on one problem area.
- “Loss fat, speed up metabolism.” Consists of 6 sets of exercises, lasting about 50 minutes. There are mainly elements of aerobics and kickboxing, which really speeds up the metabolism. Losing 2 kg per week is guaranteed.
- "For beginners". Despite the fact that most of her courses are intended for more advanced students, Gillian has not forgotten about beginners. The workout lasts 50 minutes and involves loads on all muscle groups. It is considered the best preparation for the next steps.
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