Extreme Shed & Shred

Extreme Shed & Shred is probably my favorite Jillian Michael’s workout. I’ve had it for a long time but I haven’t done it in a while. It contains two metabolic strength training workouts–Level 1 and Level 2. I love them both; however, the only one that might justify the title “Extreme” is Level 2. But even it isn’t killer. It’s challenging–don’t get me wrong, and even advanced, but not the toughest workout I’ve ever done. Level 1 I love, but it is recovery level. What I really like about this workout is you can do it 3 ways–just Level 1 or just Level 2, or a premix that combines the two workouts into an 80 minute workout. Now that one is actually somewhat extreme. The workouts are circuit based. Level 1 has 4 circuits and Level 2 has 5 circuits. In both workouts the circuits are repeated once. Also, both workouts use the same warm up and cool down. It also appears, by things Jillian says, that this workout was designed to be used as a long workout (Level 1 and 2 combined), rather than two short workouts (tho they are both longer that Jillian’s traditional workouts clocking in at 42 and 51 minutes).

These are described as fusion workouts and I really like them. She has a little bit of everything: plyo bursts, body weight training, martial arts, weight training, yoga and lots of core work. I really, really enjoy these workouts and do not know why I do not do them more often. I am at the end of my recovery week during an STS rotation and I used the Level 1 & 2 premix as one of my recovery workouts. I feel the beginning (Level 1) is almost a long warm up–but I am still getting a good workout–then in Level 2 it gets serious.

In both workouts she gives easier plus more advanced modifications. She has two exercisers with her–one doing the easier modifications and one doing the advanced moves. Jillian shows each exercise before moving to give form pointers as the two exercisers continue with the workout. At the beginning of the workout she gives a 1:30 minute intro in which she talks about the workouts and also stresses how integral diet is to any program. She even says the thing I try to keep in mind daily–how easy it is to quickly eat your way through any workout. So you have to do the work in the kitchen, too, for real results. To that end, she includes a meal plan with this workout. The website for it is on the inside of the DVD case (and also one of the menu options), so you can get it online.

A lot of people don’t like Jillian based on her attitude. I am not one of them. I love her attitude and personality and she puts out excellent workouts. I listen to her podcast, read her books, do her workouts and watch Biggest Loser. Yes, I am a fan.  (I am a big Bob Harper fan, too, btw.) So I have a hard time commenting on whether she was irritating or not in her workouts–because she never irritates me! However, I do think she is more low key in these workouts than she usually is.

For this workout Jillian and crew are using her special brand of weights; it is a set of 3, 5 and 8 pound dumbbells. For some of the moves this is sufficient, but for others, if you are fit, you will need heavier dumbbells. I hadn’t done it in a while, so I had 3, 5, 8 and 10 pounds available. However, in the future, I will also have 12, 15 and even a 20 pound dumbbell ready for some of the moves.

Level 1 is 45 minutes (actually 41:30); warm up is 7 minutes, training time is 28:30 and cool down 9:30–however, the last 3:30 minutes of the cool down is laying on your back while Jillian talks. So the cool down is actually 6 minutes long and the total workout time (skipping the talking at the end, which I always do after listening to it once) is actually 41:30.

Circuit #1: Burpee with lateral jump. Down dog grabbing and holding opposite ankle. Boxing combo: jab, upper cut, hook and cross. Hindu squat: squat deep, touching finger tips to ground, raise up onto toes at top of move. Circle run. Repeat circuit; anything done on one side of the body do on the other side this time.

Circuit #2: Roundhouse kick. Side plank with oblique crunch (while in side plank). Running man. Dragon stance. Boxing combo: jab and elbow strike. Repeat circuit; anything done on one side of the body do on the other side this time.

Circuit #3: Lunge and chop. Butt kicks: kicking butt while running and holding a dumbbell in front of face. Samurai squat: hold one dumbbell in both hands and squat deep; at top of move bring dumbbell over head. Pendulum kicks: kick front and back, foot never touching the ground. Good mornings. Repeat circuit; anything done on one side of the body do on the other side this time.

Circuit #4: Brazilian capoeira. Sun Salutations. Speed bag. Balanca (another capoeira move). Repeat circuit.

Level 2 is 54 minutes (actually 50:30); warm up is 7 minutes, training time 36:30 and cool down 9:30–however, the last 3:30 minutes of the cool down is laying on your back while Jillian talks. So the cool down is actually 6 minutes long and the total workout time (skipping the talking at the end, which I always do after listening to it once) is actually 50:30.

Circuit #1: Single leg squat and walk out into plank, then walk back in to standing (still on one leg). Push up jacks. In reverse plank, alternate leg raises. Table pose with opposite arm and leg extensions. Reverse crunches with toe taps: lay on back, feet in the air and reverse crunch then come up into V sit, reaching for toes. Repeat circuit; anything done on one side of the body do on the other side this time.

Circuit 2: Alternating side lunges. In forearm plank, push up to palms. Traveling planks: in straight arm plank, “walk” to the side. Warrior 2 to Warrior 3. Single leg mountain climbers. Repeat circuit; anything done on one side of the body do on the other side this time.

Circuit #3: Statue of Liberty: grab one dumbbell; stand on one leg and hold the dumbbell in the opposite hand; do a one leg squat, touching dumbbell to toe and then stand and do overhead press. Renegade rows with opposite leg raise. Hops: squat down onto balls of feet, knees out to side and finger tips touching floor between legs; hop up to standing then sink down to starting position (I really felt this one!!!). Russian twists with dumbbell. Repeat circuit; anything done on one side of the body do on the other side this time.

Circuit #4: Six high knee runs into burpee. Hip heists with one leg push up (this is a soccer exercise drill). In bridge, raise and lower hips while doing lat pull with a dumbbell over head. Wheel or bridge  or one leg bridge (depending on your level). From frog plank jump into squat. Repeat circuit; anything done on one side of the body do on the other side this time.

Circuit #5: Isometric morning glory stretch. Squat jumps. Hold triangle pose. Jump lunges. Hold triangle pose (other side). (For advanced, use dumbbells for all of these moves). Repeat circuit.

**Premix: The combined premix is 82 minutes (actually 79:30). It has the same warm up and cool down as Level 1 & 2–so 7 minute warm up, 65 minute training time and 9:30 cool down; but as mentioned before, 3:30 of that cool down is Jillian talking at the very end, so that doesn’t really count. Actual workout time is 79:30.