Lift and Shred: power workout from Jillian Michaels to tone body

Lift and Shred is a new program Jillian Michaels, which was presented in March 2018. At the end of 2017 Jill released cardio workout Killer Cardio, so the creation of the security videos was to be expected. Are glad to present you an overview of the complex Lift and Shred for muscle tone and building a strong toned body.

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Program overview Lift & Shred from Jillian Michaels

Such a diversity of programs like Jillian Michaels you must meet either one of the coaches. Now in her library there are a series of effective strength training for the muscles of the whole body. Complex Lift & Shred includes two 30-minute workouts based on strength training with dumbbells. Gillian offers isolated and combined exercises to strengthen muscles, tone the body, burn fat and the formation of elastic and toned body. Strength training must be performed on a regular basis, so feel free to add new videos Jillian Michaels in your fitness plan.

For whom suitable training Lift & Shred:

• for those who loves workout, Jillian Michaels, and rejects it innovations
• for those who want to strengthen muscles and tone the body
• for those who need not so much to lose weight, how to work on problem areas
• for those who love weight training with an average weight
• for those looking for a shorter alternative to the “No problem areas”

What equipment is needed? For the lessons, you will only need dumbbells. It is desirable to have several pairs in different weights because different muscle groups require different weights. In the program Lift & Shred Jillian Michaels uses three pairs of dumbbells from 3.5 to 7 kg (light, medium and heavy). But you can choose the weight of dumbbells based on your individual capabilities. A small number of repetitions of each exercise (8-12), so you can take bigger dumbbells. To train with dumbbells 1-2 kg only makes sense to beginners.

Though the program Lift & Shred and includes 2 levels of difficulty, but you can simultaneously do both workouts at once, because they are fundamentally different. Video Level 1 mainly includes the classic strength exercises (basic and isolated). Video Level 2 involves a more complex combined exercises with elements of cardio, where included in the work several groups of muscles. In the second level most of the exercises demonstrated in two versions, simple and complex, so training can be optimized for their capabilities.

How to train on the program Lift & Shred?

If you plan to do only training Lift & Shred, then follow the program for one month, for 2 weeks at each level, or alternate between levels. You need to deal with 4-5 times a week, 1 once a week try to make time for stretching or yoga to avoid stagnation in the muscles. You can always increase the difficulty of training, if you increase the weight of dumbbells.

So, you can go the traditional route, first being engaged at Level 1, then going to Level 2 (8-10 classes in each level). Or you can choose a workout, Lift & Shred on the following principle:

• If you are a beginner, practice on the first level, using light weight dumbbells 2-3 kg.
• If you average the level of training, then be engaged for both programs, but in the second level of necessity follow a simplified version of the exercise.
• If you have an advanced level of training, you can alternate the two levels between them, and in the first level, feel free to take dumbbells much weight.

Part of the training, Lift & Shred

So, in the program Lift & Shred joined 2 workouts of 30 minutes. Training is held in a circular system, in each video you will find 4 rounds of 4 exercises in each round, repeated in 2 laps. Exercises are performed by small number of repetitions.

1. Level 1 (first level). In this program you can find classic strength exercises without complex combinations and awkward positions. Recommend dumbbell max weight. Training suitable for all fitness levels, the complexity of adjustable weight dumbbells. Perhaps, in this program you don’t have any isolated exercises for belly, in this case, you can take short exercises from the program of Jillian Michaels 10 Minute Body Transformation.

First round: squat, reverse lunge, dumbbell deadlifts for back, bench press dumbbells on the shoulders. Second round: lateral lunge, dead lift, lifting on a biceps, sumo-squat. Third round: swing, thrust dumbbell reverse grip, breeding hands with dumbbells, bench press for the triceps. Fourth round (goes on the floor): lifting dumbbells in the bridge, press + breeding hands to his chest, twisting with dumbbell, butterfly in the bridge.

2. Level 2 (second level). In this program, you basically are waiting for complex combined exercises that use multiple muscle groups. There are also some cardio exercises to raise heart rate and burn fat. Mostly Jillian Michaels uses exercises to develop explosive power of the muscles, boosting metabolism, toning the body and burning calories (some exercises are taken from kettlebell training). Also there are many exercises for developing muscles (abdomen, back, buttocks). This exercise is a higher pulse width than the first level.

First round (on the floor): on Ganesh push-UPS, dumbbell bench press from the chest, lifting dumbbells to the side plank, Turkish rise. Second round: Russian twist with dumbbell burpee deadlifts with dumbbells, sumo squats + deadlifts dumbbells to your chest reverse lunge + dead lift. Third round (with elements of cardio): dead lift + jumping, incline with dumbbells, breeding hands with dumbbells in the slope, skater with dumbbells. Fourth round: lateral lunge + press for shoulders, squats with a push of dumbbells, lunge with dumbbells push, walking in a squat.

If the workouts seem easy, perhaps you are underweight dumbbells. Strength training – this is the case when there is always an opportunity for growth and complications. It is enough to increase the weight of the equipment.

You can combine the program Lift & Shred with other workouts Jillian Michaels, combining them at its discretion depending on the purpose. For example:

1. For weight loss:

• 2 times a week Lift & Shred
• 3-4 times a week Killer Cardio (or more cardio workout Jillian)

2. For weight loss and muscle tone:

• 2 times a week Killer Cardio
• 2 times a week Lift & Shred
• 2 times a week 10 Minute Body Transformation

3. To tone the body and strengthen the muscles:

• 2-3 times a week Lift & Shred
• 2-3 times a week No More Trouble Zone

4. To tone the body and getting rid of problem areas:

• 2 times a week Lift & Shred
• 2 times a week for Killer Abs
• 2 times a week Killer Buns & Thighs

All workouts Jillian Michaels in the table

If you are looking for more diverse workout for strengthening muscles and toning the body, you will see: Top 20 workouts for muscle tone with dumbbells by Heather Robertson.