Quick Facts:
Run time: Approximately 22 minutes, 18 active circuit.
Equipment needed: Hand weights necessary, workout mat optional but highly suggested.
My Details:
Height: 5'4" or just under
Weight: 130ish lbs (binged day before, after last weigh-in).
Fitness Stats: Bench max = 50. Clean max = 45 (lbs, note weakness).
Handweights: 5 lbs each
Quick Review:
Calories burned: 163 per 22 minutes, 135 more calories than daily life.
Highest heart rate: 174
Lowest heart rate: 80
Difficulty: 7/10
Extended Review:
I just finished with the 22-minute workout known as Level 1 of the 30 Day Shred. Like all workout DVDs, it has it's pros and cons. The program, which consists of 3 levels of circuit training, was developed by The Biggest Loser's trainer Jillian Michaels. She has had a rough patch with her weight before she became a trainer, so she really knows that if you're new to fitness and exercise, this is very hard. Even still, she is not easy. She gives you an option of following a lower-intensity girl, Anita. However, there are parts where there is no modification. If you can't do jumping jacks or "jump rope" (without the rope), then you're out of luck. Jillian is true to her intense character. However, it's obvious that she isn't good with scripts and she isn't such a friend of the camera. She's great, but you can tell she's awkward. Honestly from my perspective she doesn't have the "it" factor on a video tape all the time. While she does take time in the video while you are working to give you form tips and explain the program, I felt as if some of the time she didn't explain it as much as she needed to. Her warm-up was fine to get the heart pumping, but her cool-down felt insufficient to prevent blood pooling and dizziness can result.
Trainer Fun level: 7/10
Trainer Explanation level: 7/10
Her first part of her circuits are "strength." In each 3 minute section, so combines 30 seconds of a "power move" such as pushups and one minute of a combined legs and arms (like squats with an overhead press), and then you repeat. Though a good way to fend off boredom and let yourself rest without ever taking a rest, some of the combined actions were quite difficult with the 5 lb dumbbells. My weightlifting max is so small for upper body activity that it's not hard to see why I had trouble with the pushups (you have the option of being on your knees, which I gladly took). The last one, with the extension and lunges, was very hard with the 5 lbs dumbbells, and even if you can do bicep curls and overhead presses, your body position during the extensions make it more difficult. I suggest keeping a smaller weight to the side for this activity if you have poor upper body strength. My average heart rate for this segment was around 125, raising to around 130-140 during pushups and all three leg/arm sections and dropping to 80 throughout the other two "power moves."
Strength Fun Level: 5/10
Strength Intensity Level: 8/10
The cardio felt quite easy. I am definitely more of a cardio bunny than a strongwoman (though I love weight lifting!), so that might be why. It got my heart rate almost to max- which is decent- but it didn't *feel* that intense. The cardio sections are only 2 minutes long, so you are only engaged in cardio for 6 minutes out of the entire workout. For reference, 6 minutes of running for me burns around 60 Calories. I felt it kind of unnecessary to change cardio activity after 30 seconds, though. As soon as your heart rate was back up, she would change the activity and my heart rate would fall briefly as the new muscles warmed up.
Cardio intensity level: 6.5/10
Cardio Fun level: 7/10
The last minute of each of her circuits ("3-2-1") is abs, which is basically strength training but she focuses specifically on the core. It IS strength training, but for marketing purposes, separating it makes sense (3-2-1 is much more appealing than 4-2). Plus she wanted to make sure that cardio came before abs in the beginning, I'm sure. The abs intensity always seemed very low. You do crunches, reverse crunches, twisty crunches, and bicycle crunches- everything you're probably used to if you've been doing any ab work at home. The minute seems off with the rest of the workout. Heart rate typically drops during this, especially during the second one where both of her helpers go slow. The last Ab circuit is designed to drop your heart rate as well, because during her cool-down, she focuses only on stretching and not an actual cool-down.
Abs intensity level: 5/10
Abs fun level: 5/10
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