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Fighters for body beauty have probably heard about the “monster” of fitness training - American trainer Jillian Michaels. The author of video courses, TV presenter and simply a professional in her field, Gillian makes her students feel every muscle, every cell of their own body during classes.
Who is Jillian Michaels? It turns out that she suffered from excess weight in her youth; as confirmation of this fact, Gillian showed her old photograph on a medical talk show. At 12 years old, she was 150 cm tall and weighed 79 kg! Afterwards, she enrolled in a martial arts class and a new life began for her. She lost weight, received her black belt and was invited to the “Biggest Loser“ program.
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In all of Gillian's workouts, she competently combines cardio and strength training and manages to achieve maximum effect in a short time. While working out with Jillian Michaels, one thought is spinning in my head: “I wonder at what minute I will die and stop enduring this mockery of myself?” The question arises: “Who is forcing it?” Believe it or not, absolutely no one. But looking at this fragile little woman screaming at you from the screen, it’s simply impossible to stop!
Don't have time or opportunity to visit a sports center? Exercising at home can give excellent results. If you just can’t choose a suitable training system, then you need a professional video course, for example, one of Jillian Michaels’ programs.
The exercises included in the complexes of this trainer do not require the purchase of expensive equipment. To practice, you will need comfortable clothes, a little time and simple sports equipment - dumbbells and an expander. What is noteworthy is that the training programs begin with minimal loads, and therefore they are suitable even for beginner athletes.
Loads during training should increase gradually. The program is universal: by doing all the exercises in the video course, you can not only lose excess weight, but also develop all muscle groups. Like any other exercise, training using this system begins with warm-up exercises. Then follows the first power part, during which the “front-upper area” is worked out - these are the arms, shoulders, chest. These exercises are performed with light weight dumbbells.
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The Body Revolution program consists of 3 phases. Phase 1 exercises are aimed at accelerating metabolism and burning excess fat. The 2nd phase will greet you with more complex exercises. They will help completely transform your body. With the 3rd phase you will consolidate your achievements and polish your body to the required shape.
Each phase is designed for 30 days and consists of five different workouts: one cardio workout and 4 strength workouts - 2 of them on the “front part of the body” (pectoral muscles, shoulders, arms, abdominal muscles, quadriceps) and 2 on the “back” part of the body" (back muscles, buttocks, muscles of the back of the thigh, etc.).
Body Revolution Training Equipment:
- rug,
- 2 dumbbells,
- expander
The program can be divided into 3 main phases (one phase - 1 month).
First, you will launch and accelerate the processes of metabolism and fat burning.
In the second, you will work the muscles, after which your contours will become noticeably tighter and more prominent.
In the third, you will consolidate the result by refining the smallest details of your figure.
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Classes are held 6 times a week, 2 of which are cardio exercises, and another 4 classes will be aimed at working the front or back of the body. This principle of load distribution allows you to give the muscles of a certain part of the body a rest during a 2-day break between identical workouts. So, here's how we'll do it:
Class schedule for the Body Revolution program with Jillian Michaels:
- Mon: arms, chest, abs
- Tue: back, legs, buttocks, abs
- Wed: Cardio
- Thu: arms, chest, abs
- Fri: back, legs, buttocks, abs
- Sat: cardio
- Sun: rest. You deserve it!
As you can see, the abs are worked on in each of the strength training sessions, which means that for those who participate in the “Body Revolution” program, the dream of having a beautiful flat stomach will become a reality!
To make your classes more effective, you can create a calendar in which to mark your achievements; this will greatly motivate you. Although there will be plenty of motivation, because in her videos Gillian constantly reminds you of what awaits you after training. Probably, there is no such strong psychological work with students in any existing home fitness course.
Body Revolution - Phase 2
Phase 2 also consists of 4 types of workouts and cardio exercises. Cardio is more intense than in the first phase, and workouts 5,6,7 and 8 are hard work on the main muscle groups. Complete each workout on a schedule similar to phase 1, remembering to rest your muscles once a week.
The schedule for the first two weeks of training for the second phase looks like this: Monday and Thursday 5 training, Tuesday and Friday 6 training, Wednesday and Saturday cardio, Sunday off.
Starting from the third week, we change 5 and 6 (they are no longer performed) for 7 and 8 workouts: Monday and Thursday 7 workout, Tuesday and Friday 8 workout, Wednesday and Saturday cardio, Sunday off.
Thanks to this, you will burn excess fat and make your body strong and strong. The second phase, like the first, lasts for a month.
Body Revolution Workout 5
Body Revolution Workout 6
Body Revolution Cardio Workout
Body Revolution Workout 7
Body Revolution Workout 8
What is the secret to the effectiveness of a fitness program?
The big advantage of this system of classes is that they are divided into three blocks (phases), according to their level of complexity.
Firstly, this approach makes training more effective, because within a month the body gets used to a certain load and it becomes insufficient to move forward.
Secondly, dividing into blocks allows you to concentrate efforts on the task whose solution is currently a priority. So, in the first block, Gillian offers a series of exercises that activate metabolism. In the second, it pumps up the main muscle groups, the largest muscles. And in the third block, exercises are selected, the main goal of which is to create a beautiful relief.
General Workout Features
“Body Revolution” is more reminiscent of a marathon among fitness programs than a light morning jog - apparently, this is why it received such a loud name. The program consists of 90 days of training, which are divided into 3 phases (each 30 days). In each phase, you will exercise six days a week, loading yourself with both your usual fitness routine and cardio (2 times a week).
Note that cardio is not combined with the main workout, but is allocated on separate days - this is done for complete muscle recovery. Rest may not be enough at first, but this is just a matter of adaptation. “Body Revolution” by Jillian Michaels in the first phase accelerates the metabolism in the body and launches the fat burning process .
Only in the second phase do your muscles and body fully adapt to the load. In the third phase, you should feel great and enjoy the workout. At the finish line, the result will already make itself felt, and all you have to do is consolidate the results and be proud of the work done.
Jillian Michaels - who is she?
In her homeland in the United States, TV presenter and fitness trainer Jillian Michaels is known as the author of numerous fitness programs for weight loss. In her training, Gillian uses a minimum of sports equipment, which has become one of the reasons for the popularity of her video lessons, since there is no longer a need to go to the gym for fitness - after all, with their help you can exercise at home , having bought only the essentials (mat, small dumbbells). In addition, Jill always stood out with energy in her videos and encouraged the viewer to return to training again and again.
Body Revolution - Phase 3
Phase 3 is similar, which consists of training four workouts 9, 10, 11 and 12 and cardio. It is characterized by high intensity loads. With their help, the muscles acquire a beautiful relief, and the body “dries out”. You need to work in this phase in the same mode as in the previous ones, but it is advisable to pay attention to your well-being, especially during exercise 9. It involves high-intensity loads, which may be contraindicated in case of problems with the heart or respiratory system.
The schedule for the first two weeks of training for the third phase will be as follows: Monday and Thursday 9 training, Tuesday and Friday 10 training, Wednesday and Saturday cardio, Sunday off.
Starting from the third week, we change 9 and 10 (they are no longer performed) for 11 and 12 workouts: Monday and Thursday 11 workout, Tuesday and Friday 12 workout, Wednesday and Saturday cardio, Sunday off.
If you successfully master all three levels of the program, you will be pleasantly surprised at how your body will transform in three months. Don’t forget to record your measurements and weight before starting classes, and also take photos. Then you will have a clear result of the work done.
Body Revolution Workout 9
Body Revolution Workout 10
Body Revolution Cardio Workout
Body Revolution Workout 11
Body Revolution Workout 12
If you successfully master all three levels of the program, you will be pleasantly surprised at how your body will transform in three months.
Benefits of the program
- A balanced and long-term program that has a specific end goal. If you lack consistency in your exercises, “Body Revolution” will definitely help you.
- Jillian Michaels' Body Revolution includes cardio , which will not only speed up your metabolism, but also keep you feeling good and strengthen your cardiovascular system.
- Thanks to the intensity of your training, you will get the fastest results without harm to your health.
Examples from the program
The video below shows a workout from phase one . The exercises may seem quite easy, but remember that this is only a warm-up (the video is in English, since there is no translation of Jillian Michaels’ “Body Revolution” in Russian).
https://youtu.be/b65ljTaHfZM
Advice from a fitness trainer: Even if you are sufficiently prepared and the loads in the first phase seem small to you, do not rush to move to the second phase, since the first phase is preparatory in nature before intensive training.
In the second phase , the main part of the program begins, although all three phases are the same in time. In the video below you can watch one of the workouts (the video is taken as an example and is not an original video lesson).
Fitness trainer's advice: First, do some stretching exercises to properly warm up your muscles before a fairly intense workout.
The last phase is training to the limit, but Gillian ensures that you won't feel too stressed during these workouts.
Fitness trainer's advice: In the video above you can see that the workout begins not with stretching, but with fairly intense cardio. You may notice that the girl in the video does the exercises quite well, which is a good indicator that two months of training were not in vain.
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Home fitness is becoming more and more popular, but sometimes understanding high-quality, good programs and choosing the optimal trainer for yourself is not an easy task. There are a lot of programs. But the name Jillian Michaels is a sign of quality.
I present to you an unprecedented program from Jillian Michaels - Revolution ”.
The course lasts 90 days.
There are 3 phases in the program:
1) acceleration of metabolism, fat burning;
2) heavy exercise that completely changes your body;
3) consolidation of the result and polishing new forms.
Each phase lasts one month (you need to exercise 6 days a week) and consists of 6 workouts: two workouts - cardio, two workouts for the “front of the body” and two workouts for the “back of the body”.
Each part is worked out twice a week, the seventh day is a day off. In addition, the set of exercises itself changes from training to training, so there is no addictive effect for both the muscles and the psyche. Every time it's something new!
So, you will have to study according to this schedule:
Monday: Shoulders, triceps, chest, quads, abs;
Tuesday: Back, back of legs, buttocks, abs;
Wednesday: Cardio
Thursday: Shoulders, triceps, chest, quadriceps, abs;
Friday: Back, back of legs, buttocks, abs;
Saturday: Cardio
Sunday: rest.
When doing this program, you don’t need to do other exercises, because the whole point of the “Body Revolution” is to give the muscles of one of the body zones a rest during the 2-day break between working out this zone, when others will be training. By adhering to this principle, you will achieve the greatest results, transforming your owl’s body beyond recognition.
For classes you will need a mat, dumbbells and an expander.
The schedule of the “Body Revolution” program, which you can use to guide you on which videos to study:
PHASE 1 (1 - 4 weeks)
Workout 1[/td]
| Day of the week | Week 1 | Week 2 | Week 3 | Week 4 |
| Mon | Workout 1 | Workout 3 | Workout 3 | |
| W | Workout 2 | Workout 2 | Workout 4 | Workout 4 |
| Wed | Cardio 1 | Cardio 1 | Cardio 1 | Cardio 1 |
| Thu | Workout 1 | Workout 1 | Workout 3 | Workout 3 |
| Fri | Workout 2 | Workout 2 | Workout 4 | Workout 4 |
| Sat | Cardio 1 | Cardio 1 | Cardio 1 | Cardio 1 |
| Sun | Rest | Rest | Rest | Rest |
Body Revolution - Phase 1
“Body Revolution”: 7-day fat-burning meal plan and basic nutrition rules for the entire 90 days of the program
PHASE 2 (5 - 8 weeks)
| Day of the week | Week 5 | Week 6 | Week 7 | Week 8 |
| Mon | Workout 5 | Workout 5 | Workout 7 | Workout 7 |
| W | Workout 6 | Workout 6 | Workout 8 | Workout 8 |
| Wed | Cardio 2 | Cardio 2 | Cardio 2 | Cardio 2 |
| Thu | Workout 5 | Workout 5 | Workout 7 | Workout 7 |
| Fri | Workout 6 | Workout 6 | Workout 8 | Workout 8 |
| Sat | Cardio 2 | Cardio 2 | Cardio 2 | Cardio 2 |
| Sun | Rest | Rest | Rest | Rest |
Body Revolution - Phase 2
PHASE 3 (9 - 13 weeks)
| Day of the week | Week 9 | Week 10 | Week 11 | Weeks 12-13 |
| Mon | Workout 9 | Workout 9 | Workout 11 | Workout 11 |
| W | Workout 10 | Workout 10 | Workout 12 | Workout 12 |
| Wed | Cardio 3 | Cardio 3 | Cardio 3 | Cardio 3 |
| Thu | Workout 9 | Workout 9 | Workout 11 | Workout 11 |
| Fri | Workout 10 | Workout 10 | Workout 12 | Workout 12 |
| Sat | Cardio 3 | Cardio 3 | Cardio 3 | Cardio 3 |
| Sun | Rest | Rest | Rest | Rest |
Body Revolution - Phase 3
The Body Revolution complex fully lives up to its name! This is not just a set of workouts, but a really working system of exercises, designed for 3 months, which does not require visiting the gym or purchasing expensive exercise equipment, which means that all this can be done at home. After 90 days, the person will receive a truly different body! Beautiful, elastic, fit, with a minimum of problem areas, or even without them (after all, a lot depends on the initial data). But in any case, it will be a beautiful figure, slender legs, strong, well-groomed arms, a toned stomach, a graceful back and elastic breasts. The bonus is excellent health and well-being.
Under what conditions is it better not to start the Body Revolution program? If a person has a broken schedule, and he cannot guarantee that he will perform all the exercises from the prescribed complex every day. In this case, it is better to choose some other program, maybe even with a different coach, where it is possible to study less often.
It is also better to refuse to complete the program if there are any problems with the musculoskeletal system - after all, Gillian is not a doctor, but a trainer, and her courses are designed for healthy people.
Those who do not like active fiery movements, but smoothness and regularity, should also refuse the program. It will be difficult for such people to understand all the beauty and charm of this training, and working through force - you can’t imagine anything worse. Therefore, in this case, it would be better to choose some kind of dancing, Pilates or yoga.
In all other cases, if a person really wants to gain an absolutely amazing body in a fairly short time (after all, 3 months is very little), “Body Revolution” is exactly what you need!
To conduct training, it is better to get yourself a special notebook, where you need to record the exercise plan of the course, and you can also write down your weekly results. In addition to kilograms, you also need to record centimeters of volume.
“You say: it’s not worth making the effort: no matter how much you do, you will never achieve perfection. But your job is not to achieve perfection, but only to get closer and closer to it.” [Lev Nikolaevich Tolstoy]
Successful training to you!
