30 Day Shred is old school Jillian Michaels. Not old, old school–I sold those DVDs on Amazon a long time ago–but this is when her workouts started getting really good and really effective. 30 Day Shred came out in 2008 and I bought it right when it came out. I found it very tough in 2008 so I was really looking forward to returning to it to see how it stood the test of time. These workouts are short. Probably the shortest of all of Jillian’s workouts that I own clocking on at 27 minutes each. But she packs a punch into 27 minutes. There are 3 workouts on this DVD–Level 1, 2, & 3. I remember back in 2008 I didn’t do doubles. Just one hour long workout every morning. So I wanted everything packed into that hour. Jillian delivered. I would do two of these little workouts back-to-back–then on Saturdays I would attempt to do all 3! It killed me! Now I am revisiting them as my doubles workout–one at a time. In fact, I did Jillian’s Hard Body workouts in the mornings the same week that I did 30 Day Shred as my doubles workouts. Big change in Jillian’s style of workouts but still great workouts. In fact, as I did them–Levels 2 & 3 especially–I wondered why I had not done them in so long. I really need to put these back into my doubles rotation. Levels 2 & 3 are super tough and had me seriously sucking wind! I listen to Jillian’s podcast and she is rather disparaging about 30 Day Shred. When people call and say they are doing 30 Day Shred, she sends them her more current workouts, saying they are old school and her new ones are better. I don’t agree. Don’t get me wrong. I adore Jillian’s new workouts. But these are awesome, tough and seriously effective, too! How effective, as I always say and will continue to say, depends on the weights you choose (though not entirely–there is a good bit of body weight exercises that are very tough, so dumbbells are not required for all the tough stuff). In 30 Day Shred, Jillian and crew had one set of dumbbells that looked like 5 pounds. If I had gone that route these workouts would not have been as challenging. Instead, for Level 1 I used 7, 8, 12 and 15 pound dumbbells, for Level 2 I used 5, 7, 8 and 15 pound dumbbells and for Level 3 I used 12 and 15 pound dumbbells and 5 pounders for the cardio. And after all of the workouts my arms and shoulders were burning by the end. And with Level 2 & 3 I was panting and seriously sweating. I really need to use all of Jillian’s tough 30 minute workouts as my doubles workouts far more frequently!
These workouts are set up in Jillian’s 3-2-1 circuits: 3 minutes of strength, 2 minutes of cardio and 1 minute of ab work. But she doesn’t bore you and burn you out by making you do 3 solid minutes of the same move. She varies things. For most of the segments of each circuit you alternate between two different exercises. Each workout has 3 of these 3-2-1 circuits. There are two women with Jillian, one showing beginner modifications and one just doing the exercises.
Level 1 is 27:30 minutes; 3:30 minute warm up, 22 training time and 2 minute stretch. Circuit 1: strength is push ups and squats w/ overhead press; cardio is jumping jacks and jump rope; abs is basic crunch and reverse crunch. Circuit 2: strength is back rows and static lunge with bicep curls; cardio is butt kick runs and punches; abs is oblique crunches. Circuit 3: strength is chest flys and anterior raise with side lunges; cardio is jumping jacks, butt kicks, punches, jump rope; abs is bicycle crunches.
Level 2 is 27:30 minutes; 3 minute warm up, 22:30 minute training time and 2 minute stretch. Circuit 1: strength is walking pushups (from a standing position bend at the waist and walk hands out to plank, do a push up and walk back and stand) and squat with wide row; cardio is high knee run and squat thrusts; abs is crunch with single leg lift (each leg for 30 seconds). Circuit 2: strength is static lunge with row and pendulum lunges with bicep curls; cardio is oblique twist jumps (or moguls) and skaters; abs is weighted windshield wiper legs (lay on back holding dumbbells over head and raise and lower straight legs, alternating the angle toward each dumbbell) and double crunch. Circuit 3: strength is military press with one leg extension and chair squats with V-fly; cardio is plank jacks and double jump rope; for abs get in plank and bring knee under body toward elbow–alternate legs–you will do this move for the full minute.
Level 3 is 27:30 minutes long; 3 minute warm up, 22:30 minute training time and 2 minute stretch. Circuit 1: strength is walking plank (start in low plank on elbows and come to straight arm plank then back down to low plank) and supermans; cardio is mountain climbers and plie hops; abs is pike crunch and scissor legs with straight legs a few inches off floor and head/shoulders raised. Circuit 2: strength is dumbbell clean and press and slow, alternating jump lunges; cardio is punches with dumbbells and butt kicks with dumbbells; abs is full sit ups. Circuit 3: strength is traveling push ups (push ups moving side to side, using only your arms to move) and renegade rows with leg raise; cardio is jump squats and rock star jumps; abs is side plank raises.