Gaiam Jillian Michaels BODYSHRED
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- 3-2-1 Interval Format – The BODYSHRED workouts are comprised of four 6 minute, high-intensity circuits to achieve a strong, sexy SHREDDED body
- Ten incredible 30-minute workouts to totally transform your physique
- Innovative 60-Day progressive workout program that consists of 8 SHRED Method workouts and 2 Cardio workouts
- High-intensity, holistic resistance and endurance-based 60-Day fitness plan
- Involves synergistic 3D body dynamics that explore the scope of movement possibilities to maximize athletic performance and metabolic potential in just 30 minutes
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From the manufacturer
Includes 12 DVDs, Rotational Calendar, Meal Plan and Fitness Guide. Total Run-time 348 minutes
3-2-1 Interval Format
Workouts are comprised of four 6-minute, high-intensity circuits utilizing Jillian's 3-2-1 Interval Format approach:
- 3 Minutes of Resistance Training; Muscular Conditioning
- 2 Minutes of Cardiovascular Conditioning; HIIT Intervals
- 1 Minute of Active Recovery; Utilizing core focused exercises that facilitate supreme stability and power
Jillian Michaels BODYSHRED
Jillian Michaels America’s Favorite Trainer
BODYSHRED is a high-intensity, holistic resistance and endurance-based 60-Day fitness plan, involving synergistic 3D body dynamics that explore the scope of movement possibilities to maximize athletic performance and metabolic potential in just 30 minutes.
3-2-1 Interval Format – The BODYSHRED workouts are comprised of four 6-minute, high-intensity circuits to achieve a strong, sexy Shredded body.
Using Jillian’s 3-2-1 Interval Format, you'll shed fat, define muscle, transform the look of your entire physique, and dramatically enhance your overall health and athletic performance!
The workouts are structured using optimized muscle splits (Push or Pull) and the program breaks down as follows:
- Monday and Thursday your workouts focus on push muscles - chest, shoulders, triceps, quads
- Tuesday and Friday the focus is on pull muscles - back, biceps, hamstrings, glutes
- Wednesday and Saturday you do a 30-minute cardio workout
- Sunday is a complete day of rest
Ten incredible 30-minute workouts (8 Shred Method workouts and 2 Cardio workouts) to totally transform your physique + 2 Bonus DVDs.
BODYSHRED Rotational Calendar
Shows you which workout to complete each day and helps to track your progress.
BODYSHRED 60-Day Meal Plan
Includes a comprehensive meal plan with great tasting recipes, food guidelines, schedules and tips and tricks. Stick to it and the results will follow.
BODYSHRED Fitness Guide
Includes mental preparation, a phase schedule, tips and tricks, plus the methodology and science behind Jillian’s breakthrough BODYSHRED program.
10 Modalities + 3-2-1 Interval Format + 30 Minutes = The S.H.R.E.D. Method
10 State-of-the-Art Fitness Principles
- Metabolic Constant Training.
- High-Intensity Interval Training (HIIT).
- Bodyweight Training (BWT).
- Dynamic Dumbbell Training.
- Movement Possiblity / 3D Training.
- Peripheral Heart Action (PHA).
- Super Setting and Mega Setting.
- Progressive Intensity Leveling.
- Combo Lift / Complexes / Shredders.
3-2-1 Interval Format
- 3 Minutes of Resistance Training; Muscular Conditioning.
- 2 Minutes of Cardiovascular Conditioning; HIIT Intervals.
- 1 Minute of Active Recovery; Utilizing Core Focused Exercises that Facilitate Supreme Stability and Power.
'BODYSHRED workouts hit every muscle in the body, from every angle with every modality (strength, stability, power, speed, endurance, agility, flexibility) and utilizes every fitness technique to do so - from dynamic dumbbell training to HIIT intervals, mega sets to plyometrics, BODYSHRED does it all'.
- Jillian Michaels
30 Minutes max
No Breaks. No Repetition. No Plateaus.
BODYSHRED will change the way you view fitness. More is not actually 'more'. 30 minutes of comprehensive, strategically focused training is all you need to take your body and your life to the next level.
'My BODYSHRED program is for anyone looking to maximize their potential and completely transform their physique. It’s for people who won’t settle for ‘good enough’ and those that know they are deserving and capable of excellence. You give me 30-minutes and I’ll get you Shredded'.
S.H.R.E.D. Method Workouts
Launch + Rise Workouts 1 and 2
Launch (1) = Start off strong with the basics to build up endurance, agility, balance and core strength. This workout focuses on muscles with a 'push function' (Chest, Shoulders, Arms and Quads) as well as HIIT Training and core conditioning to blast fat and build a lean functional fit physique!
This workout is about building balance and core strength in order to burn calories and prep your body for the upcoming workouts. Your body and light weights provide the resistance. High-Intensity cardio bursts make this a non-stop fat burner.
Rise (2) = Continue building your foundation with exercises that focus on muscles with the 'pull function' (Back, Biceps, Hamstrings, Glutes and Calves). You will also continue to build stamina, speed, and agility with two minutes of High-Intensity interval training in each circuit along with one minute of core work for a strong and shredded midsection.
Amplify + Escalate Workouts 3 and 4
Amplify (3) = Weeks three and four begin to kick up the intensity with multi dimensional strength moves that work multiple muscle groups at the same time for optimal calorie burn. This workout again focuses on chest, shoulders, triceps, quads and core to get your body in incredible shape.
Escalate (4) = This push function workout introduces more plyometrics and instability training to ratchet up and dramatically enhance results and prep your body for phase two of the BODYSHRED system.
Conquer + Triumph Workouts 5 and 6
Conquer (5) = As you enter into the second phase of BODYSHRED these push function resistance moves incorporate techniques from every fitness modality. These killer exercises tap into your flexibility, power, balance, strength, agility and endurance to bring your body to the next level. The cardio intervals are fast and fierce for maximum fat burning.
Triumph (6) = Crazy super sets and multi-tasking moves that synergize your upper back of the body muscles with lower body work to elevate your level of fitness and optimize rapid body transformation. More intense cardio intervals accelerate metabolism to burn even more post-workout bonus calories.
Zenith + Apex Workouts 7 and 8
Zenith (7) = The final two weeks of BODYSHRED will challenge you in every way on every level. In workout 7 you will bring all the techniques together in a push focused workout that utilizes every factor possible to advance your progress. Speed, greater resistance, increased range of motion, explosive power and more are integrated into every move to bring home the results you've been after.
Apex (8) = Time to take off with super advanced body-weight moves that focus predominately on back, biceps, glutes, hamstrings, calves, and core to fire up metabolism and sculpt the leanest physique possible.
Cardio + Bonus DVDs
Fire Up (Cardio 1)
A moderate-intensity cardio workout that allows muscles optimal time to recover and rebuild while simultaneously conditioning the cardiovascular system and delivering a killer calorie burn.
Ignite (Cardio 2)
This workout will make you the most fit you have ever been, challenging your endurance to its max, taking you to your ultimate potential.
You'll incinerate crazy calories per minute by cranking out this fast-paced, high-energy, high-impact cardio workout.
An all-out pedal-to-the-metal challenge for extreme athletes only. Without a doubt this is by far the most demanding, advanced workout ever put on DVD. This bonus disc explores BODYSHRED at its ultimate.
Incorporating the most vigorous formidable body weight exercises ever conceived of along with rapid-fire plyo HIIT intervals and core conditioning that must be seen to be believed. Ruthless super sets are combined with the most sophisticated exercise sequencing to humble even the most well conditioned athletes. Try it if you dare.
Cast & Moves (Bonus)
Check out the 'Meet the Cast' videos to learn more about the group of elite fitness professionals Jillian has curated to help coach you throughout the program.
In the 'Learn the Moves' videos the BODYSHRED trainers will demonstrate and instruct some of the workouts' toughest moves to teach your proper form and execution.
BODYSHRED is a high-intensity, holistic resistance and endurance-based 60-Day fitness plan, involving synergistic 3D body dynamics that explore the scope of movement possibilities to maximize athletic performance and metabolic potential in just 30 minutes. Using Jillian's S.H.R.E.D. Method, you'll shed fat, define muscle, transform the look of your entire physique, and dramatically enhance your overall health and athletic performance! Includes 12 DVDs, a Rotational Calendar, Meal Plan and Fitness Guide. Total Run-time 348 minutes
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~~ GENERAL BACKGROUND ~~
I ordered these workouts from the BodyShred website so I could take advantage of the thirty-day trial offer if I didn't click with them and wanted to send them back, so I got these about six months (in December 2014) before they were available here on Amazon. Also, since this is a pretty expensive program, my review is long since I know that personally I like to have as much information as I can about an expensive program before I invest in it.
Just because it always helps me to know what fitness level a reviewer is at before I order a fitness system (especially when it comes to a more expensive one like this), I also want to share my fitness background. I consider myself an advanced exerciser, and in the past have used programs like Insanity, P90X, and JNL Fusion. My go-to workouts are also those by Cathe Freidrich, Sylwia Wiesenberg/Tonique, Michelle Dozois/Peak Fit, and Fusion Fitness/Dream Body. I love workouts that use bodyweight exercises since I find them to be effective and challenging - and this new BodyShred program is both!
From what I've read online, BodyShred classes are offered at certain gyms as live classes. I've never taken one, but ordered this since I really liked the short clips of it I had seen - and because Jillian's workouts are very effective for me. I have a love-hate relationship with Jillian. In the past, I've done the old month-long rotation that Exercise TV used to have up where you do some of Jillian's older workouts for thirty days. I've always shed weight and fat doing that rotation.
Also, don't let the short commercial (where they show things like flying push-ups) for this set scare you off. There is a modifier in each workout, and those crazier moves are actually in the bonus DVD that comes with the set and are not part of the regular rotation.
I don't "click" with Jillian's personality in all of her DVDs, so I was honestly worried about spending this much to commit to this program. After a few weeks of doing BodyShred, though, I came to really like her personality.
~~ PROGRAM OVERVIEW AND WHAT'S INCLUDED ~~
This program is also designed to be a step up from Body Revolution, so it's recommended that you start with BR if you need to build up endurance. Since I usually do harder workouts, I never did do BR and think you could also skip it if you're in good shape.
The system comes in a box set (with two DVDs inside five different cardboard sleeves) that includes the following items:
* BodyShred Fitness Guide - provides an overview of the program
* Rotational Calendar - includes an eight-week plan
* The BodyShred Meal Plan
* A small towel
* Ten workouts/DVDs - 8 are SHRED Method workouts (a combo of weights and intervals) and 2 are cardio workouts
* Bonus material - Opus workout and "Cast and Moves" video (which they recommend you watch before doing any of the workouts since it provides an overview of many of the moves in the workouts; each cast member demonstrates a few moves)
The program lasts eight weeks, and is set up in two-week blocks, where you're working out six days a week and then taking one rest day; four of those days are SHRED Method days, and two are cardio days. The Monday/Thursday workouts focus on push muscles, and the Tuesday/Friday workouts focus on pull muscles. There are no rest weeks built into the program, as there is for programs like P90X.
Phase 1 consists of the Ignite and Accelerate blocks, and Phase 2 consists of the Elevate and Transcend blocks.
The first two weeks make up the Ignite phase, and you'll be alternating the workouts Launch, Rise, and Fire Up during those two weeks. According to the program materials, this segment is meant to help you build endurance.
Weeks 3 and 4 are the Accelerate phase, and you'll be using the Amplify, Escalate, and Fire Up workouts. These include more plyometric and instability moves than the workouts in the first two weeks.
One you move into Phase 2, weeks 5 and 6 consist of the Elevate phase, and you'll be moving to the Conquer, Triumph, and Ignite workouts.
Weeks 7 and 8 comprise the Transcend phase, and you'll be using the Zenith, Apex, and Ignite workouts.
I've been doing a lot of Beachbody sets lately, and it's so refreshing to not have to sit through endless commercials while you wait for the workout to load! There's a short video as the DVD loads, but then it brings you to the main menu pretty quickly.
~~ EQUIPMENT NEEDED ~~
To do the workouts, you'll need minimal equipment:
* dumbbells from 3 to maybe 15 pounds in weight, depending on your strength (I've been using 3's, 5's, and 8's)
* a mat
~~ THE WORKOUTS THEMSELVES ~~
Each workout opens with three minutes of a warm-up and closes with three minutes of a cooldown. Although they're billed as thirty-minute workouts, they really clock in at closer to 35 to 37 minutes long.
The workouts use Jillian's 3-2-1 format -- three minutes of strength/resistance training moves, two minutes of cardio, and one minute of core work to recover.
There isn't a countdown timer on the screen, but there is a small notification bar that tells you which of the four circuits you're in and if it's Resistance, Cardio, or Core. It's pretty small and hard to see, though!
The resistance training portions include six 30-second segments of moves that use both light handweights and also bodyweight. The cardio segments include four 30-second HIIT (high intensity interval training) moves. The abs segments include two 30-second rounds of exercises that focus on the core.
As the Fitness Guide explains, the moves in each workout rely on cutting-edge fitness modes like metabolic training, 3D training, plyometrics, supersets, and HIIT in order to achieve fat loss and cardiovascular benefits in such a short amount of time. I know from personal experience that these kinds of workouts really are incredibly effective since they rely on what is called the "afterburn effect," where your body continues to burn fat even after the workout is over. You have to push yourself hard, but you will see results in a short amount of time.
The background exercisers rotate through the workouts and they include Zuzka Light, whom I was so happy to see since I also love her workouts. Jillian also walks around during the workouts and give form pointers; I know that some people don't like it when the instructor doesn't do the workout themselves (which is why I point this out), but it never bothers me. I think because Jillian has so many background folks to "pick on" (as she calls it), her strong personality didn't bother me so much as it does in the workouts I have where there are just two background people. Also, after the first workout, the background exercisers take turns leading the cooldown stretch, which was nice since it added to the variety a bit.
The set is filmed in a large studio, with wood floors and brick walls. The music is pretty non-descript techno-type music, but I've been working so hard during the workouts that I don't notice it as much. Since it's fairly quiet, you could also put your own music on.
~~ PHASE 1: IGNITE AND ACCELERATE BLOCKS ~~
As mentioned above, Weeks 1 and 2 make up the Ignite block, and Weeks 3 and 4 make up the Accelerate block.
The three workouts you do in Weeks 1 and 2 are definitely intense, but do-able. As the two weeks went by, though, I found that I could push myself harder and go deeper into each move.
In Week 3, however, Jillian definitely kicks things up a notch - and these are as intense and as hard as the Insanity workouts. She gives you fewer rests in these workouts and includes harder moves. For instance, the Escalate workout's cardio segments consist entirely of various kinds of burpees - and they are TOUGH! The first time I did both Amplify and Escalate, I almost lost my breakfast!
~~ PHASE 2: ELEVATE AND TRANSCEND BLOCKS ~~
I only did a few days of these workouts, but they are similar to Phase 1 in how they're structured.
~~ THE MEAL PLAN ~~
The Meal Plan is included in a separate 45-page booklet that contains a pre-planned meal schedule for all sixty days of the program and 40 recipes. The booklet recommends that women eat about 1,400 calories a day and men eat about 1,600 calories while doing the BodyShred program.
The forty recipes are broken up into ten meals for breakfast, ten for lunch, ten for snacks, and ten for dinner. All include a form of protein and lots of veggies. There are absolutely no vegetarian options for dinner and only one for lunch, so be warned about that if you don't eat meat. As a vegan, I wasn't able to follow the meal plan at all, but I have been trying to limit my starchy carbs and follow the general outlines of the plan.
~~ THE NEGATIVES ~~
Since you move from one exercise to the next pretty quickly during the resistance sections, it would have been nice if Jillian would mention what exercise was coming next or if they had included that information as a graphic at the bottom of the screen. By the time I got to doing each workout the third time, I knew what was coming next and could pick up the appropriate weights for that move, but it would have been nice to have more of a heads-up.
The countdown timer would be better if it were larger and if it included the time left in the workout.
On the "Cast and Moves" DVD, it would have been nice if there was a way to play all of the exercise demos; instead, you have to click on each instructor's link, and then select each exercise one at a time.
It was also disappointing to me that there weren't more vegetarian/vegan options in the Meal Plan.
The cooldown stretch on some of the workouts is also pretty short. In the Escalate workout, where you do tons of burpees, you barely stretch your legs. I've been adding in more stretching at the end of each session.
There also wasn't any indication given on the calendar as to where/when to use the Opus workout.
~~ RESULTS AFTER THREE WEEKS ~~
I know that some people worry if thirty-minute workouts are enough to see results, and I definitely think that they are. In the past, I've done both Fe Fit and JNL Fusion, and got excellent results. For me, part of that is that if I work out for an hour or long, I tend to get ravenous. These shorter workouts that also include strength training get results for me, too; when I did Insanity, I lost only a couple of pounds and really looked the same since it didn't have much work in the way of resistance training.
I started the workouts on December 23, and after two weeks, I already started seeing cuts along the sides of my abs and my waist started cinching in. During this time, however, my pants started getting really tight in the quads. After three weeks of doing the program, I took measurements, and each thigh had gone up a half-inch in three weeks . . . . so I stopped the program. I know it wasn't just the normal swelling that your body gets when you do a new workout program since that extra thigh girth hung around . . . and has been really hard to take off these past few months.
So while I love the results I was getting in my abs and arms, I think that Jillian's emphasis on building the quads just isn't right for my body type. If you're not worried about building in the quads and legs, though, this would be a great program to use. It's well-designed, fun, and has killer workouts.