Killer buns Gillian Michaels level 1

Running in place with overlapping (Butt kick)

Muscles: cardiopulmonary system, hamstrings.

Initial position. Stand up. Feet shoulder width apart.

Doing the exercise. Start running in place. Try to hit your buttocks with your feet.

Adviсe. Do the exercise as quickly as possible and literally kick yourself in the buttocks.

Plank

Muscles: rectus abdominis, lower back, chest, shoulders.

Initial position. Lower yourself to the floor as if you were about to do push-ups. Place your hands directly under your shoulders. Place your legs straight together. Balance on your palms and toes. Hold out as long as possible. Try to improve the result to 1 minute.

Doing the exercise. You don't need to do anything here. Just hold this static pose as long as you can. It's a lot harder than it looks!

Adviсe. It is important to keep your spine straight. Focus your gaze on the floor in front of you. Don't arch your back. Imagine that you are lifting your belly button up.

Mountain climber steps

Muscles: cardiopulmonary system, chest, shoulders, lower abs, transverse abdominis.

Initial position. Stand in a plank position with your feet shoulder-width apart.

Doing the exercise. Bend your right knee and quickly pull it toward your chest. Quickly return your leg back to the starting position and at the same time sharply pull your left knee towards your chest. Try to do the exercise for a minute.

Adviсe. Perform the exercise as quickly as possible, do not lift your buttocks up.

Jillian Michaels for Beginners. Workouts with Jillian Michaels for Beginners

Programs from Jillian Michaels are among the most popular in the world of home fitness. She has released a number of courses with which you can be guaranteed to get into great shape. Today we will talk about workouts with which you can start your journey in sports, that is, Jillian Michaels’ programs for beginners.

Each course is described in detail on our website; by clicking on the link you can find more specific information on a particular fitness program.

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What Jillian Michaels workouts can a beginner start with?

30 Day Shred (Slim figure in 30 days)

Gillian's most famous program. Many people begin their acquaintance with video training with her. The program is very simple and at the same time very effective. Using the 3-2-1 method (3 minutes of strength training, 2 minutes of cardio and 1 minute of abs) in just a month you will remove excess fat and improve your body. The workout lasts 25 minutes, has three levels of difficulty, and the only equipment you need is dumbbells. Jillian Michaels' 30 Day Shred is great for beginners who are just getting started with intense fitness.

Learn more about 30 Day Shred

Beginner Shred (Program for Beginners)

If you find the 30 Day Shred too hard, you can try the easier Beginner Shred workout. It is especially worth paying attention to for people who are overweight or for whom heavy exercise is contraindicated. The program contains almost no cardio exercises, so the workout will not bother your joints. 3 levels of 25 minutes will help you get your body in great shape within a month.

Learn more about Beginner Shred

Ripped in 30 (Lose weight in 30 days)

The Ripped in 30 workout is similar in structure to the 30 Day Shred. The lesson lasts 30 minutes, the 3-2-1 scheme also applies here, but Gillian included completely different exercises. If in “Shreds” they are more standard and familiar, then in “Rips” the exercises are much more original and interesting. You complete the program for a month, moving to a new difficulty level every week. The only negative is that there is no Russian translation, only English voice acting.

Kickbox FastFix (Kickboxing)

If you want to do cardio training at home, but the “Speed Up Your Metabolism” program is not yet possible for you, we recommend choosing “Kickboxing”. Even if you've never done kickboxing, it won't be difficult for you to repeat Gillian's exercises. The program includes 3 classes (for the upper part, for the lower part, for the abdomen), each of which lasts only 20 minutes. With Kickbox FastFix cardio workouts you will improve your cardiovascular system, increase your endurance and burn extra calories.

Learn more about Kickbox FastFix

Shred-It With Weights

Despite the menacing name, this program is not at all difficult and is perfect for beginners in fitness. For classes, one dumbbell or kettlebell is used, the weight is selected based on the current physical readiness (from 2 kg). The workout lasts 30 minutes, during which you will work all the muscles of the body, but especially the muscular corset. The program has 2 levels: start with the first and move on to the second as you progress.

More about Shred-It With Weights

Hot Body, Healthy Mommy (Postpartum Program)

Hot Body, Healthy Mommy is the latest program from Jillian Michaels, which is created specifically for regaining your figure after childbirth. The complex included 3 workouts (upper body, lower body, abdominal and core). The load in Hot Body is very gentle, which will allow young mothers to train without harm to their health. Even Gillian’s favorite cardio exercises in this program are low-impact and uncomplicated, so the complex is suitable not only for young mothers, but also for beginners in fitness. Each workout lasts only 25 minutes.

Burpee

Muscles: cardiopulmonary system, chest, shoulders, lower abs, quads, glutes, calves, transverse abdominis.

Initial position. Get into a plank position. Place your feet shoulder-width apart.

Doing the exercise. Now bend your knees and jump forward towards your hands to end up in a squat. Jump up from the squat, stretching your arms up as high as possible. Land in a squat position. Return back to plank. Repeat.

Adviсe. Perform the exercise as quickly as possible and do not relax your core. Don't arch your back as you return to plank.

Pros and cons of the Killer Buns and Thighs program

Pros:

All exercises in the program are aimed specifically at the legs and buttocks, so the training will be useful for those for whom this is a problem area.
A combination of strength and aerobic exercise helps achieve better results and get rid of fat in the lower part of your body.
Killer Buns and Thighs is a program that contains probably the most difficult leg exercises. The muscles will burn with fire, but the result will not be long in coming.
Legs are known to be the most stubborn part of the body when it comes to losing weight. That is why the program has become a lifesaver for many girls.

1. By working individually on each muscle group, you provide total body training at the maximum level.

2. Many Jillian Michaels programs are built on the principle of repeating the same workout day after day. But in Killer Body you will alternate between 3 different workouts for different parts of the body, which will allow you to diversify your fitness classes.

3. The program clearly states the sequence of classes. Alternate between three workouts until you achieve the desired result.

4. Killer Body combines strength and cardio exercises, which allows you to lose weight quickly and effectively.

5. The program is conveniently divided into body parts. Even if you don’t like the entire course, you can take a workout for your problem area and do it separately.

1. It would be a good idea to include purely aerobic training in the Killer Body course for fat burning and improving metabolism. The most famous cardio training by Jillian Michaels is Speed Up Your Metabolism.

2. The usual approach with a progressive level of training is missing. Jillian Michaels usually offers several levels of difficulty for her classes.

3. The training is not intended for beginners and those who have recently started fitness classes. If you are a beginner, we encourage you to check out Jillian Michaels' beginner programs.

If Jillian Michaels included separate aerobic training in the course, then the program could be considered perfect. But even without this, we can say with confidence that Killer Body is a very high-quality training course for the whole body.

Read also: How many times a year can you drink

Basic lunge

Muscles: glutes, quadriceps, hamstrings, calves.

Initial position. Place your feet parallel to each other, slightly wider than shoulder-width apart. Pull your stomach in and straighten your shoulders.

Doing the exercise. Take a big step forward. As soon as your foot touches the floor, bend both knees. The right thigh is parallel to the floor, and the left is perpendicular to it. Your left heel should be lifted. Exhale and return to the starting position. Repeat.

Adviсe. Make sure your front knee does not extend past your toes. Look ahead, if you look down you may lose your balance. Keep your back and shoulders straight throughout the exercise.

Jillian Michaels program list. Training with Jillian Michaels – which course to choose?

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.

Training programs with Jillian Michaels can be purchased with Russian translation on DVD. Insert the disc into the player and start practicing in front of the TV. The complex of classes includes the most famous program today, “Slim Figure in 30 Days” or, as it is commonly called, “Jillian Michaels Shreds” (“30 Day Shred”), a yoga program for weight loss “Yoga Meltdown”, 6-week course on creating perfect abs “Flat Belly in 6 Weeks” (“6 Week Six-Pack”), “No More Trouble Zones” and a program to accelerate metabolism. These are only the most famous and most popular courses among home fitness enthusiasts. Each program is designed for a certain number of days. One lesson usually lasts no more than 25 minutes, but what minutes! After the first lesson with Gillian, you will feel that your body has come to life, and on the second day you will be tested in the form of pleasant muscle pain, which indicates that “the process has begun.” You will understand that everything you did before was just a warm-up compared to Jillian Michaels... All programs are built on the principle of combining strength, cardio training and abdominal exercises. Jillian uses her signature 3-2-1 rotation - three minutes of strength, two minutes of cardio, one minute of abs. For beginners, the best fitness preparation with Jillian is the Slim Fit in 30 Days program. It is considered the easiest, and it has two difficulty levels (beginners and advanced training), as well as 3 levels, designed for a month of intensive training. Naturally, training must be accompanied by proper nutrition to obtain maximum results. Along with the Jillian Michaels course, there is usually instruction on healthy eating and a low-calorie diet. 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. Having finished with the 30-day weight loss program, you can switch to its updated version “Lose Weight in 30 Days” (“Ripped in 30”). Here, unlike the first program, there are only 2 levels, but they are noticeably more difficult. These workouts also have an easy level for beginners and a more difficult one. Having achieved certain results in these two fitness programs, you can start tuning your body. Namely, direct your efforts to those problem areas that you want to improve or change. If you need to remove your stomach or simply pump it up, then a 6-week course on creating a flat stomach is suitable. For correcting your entire figure, the “No problem areas” and “Accelerate your metabolism” workouts are excellent. They last about one hour, and at first they will seem simply murderous, but you can get used to them. If you have gone through thick and thin with Gillian while studying these programs, then the Slimdown complex has been developed specifically for you, using several programs at once. If your muscles are accustomed to all the training, then this will be a real shake-up for the body. Slimdown is designed for a month. Every day the course offers you a workout in one of three programs: 30-day shreds, “No problem areas”, “Accelerate your metabolism”. Start with the 30-day course and then go further. Complicate, speed up and move towards a healthy and beautiful body. Jillian Michaels can help with that with her “one hell of a workout.”

W shoulder press with leg extension

Muscles: quadriceps, shoulders.

Stand straight, feet shoulder-width apart, pull in your stomach, tighten your buttocks. Take dumbbells in each hand and lower them to your thighs. Raise your right leg so that your knee forms a 90-degree angle and your thigh is parallel to the floor. Now raise the dumbbells to ear level with your palms facing inward. Your arms should be at a 90-degree angle, with your elbows out to the sides, your forearms perpendicular to the floor, and your upper arms parallel to it. As you exhale, extend your arms up and slightly to the sides, as if you were trying to form a W with your arms. At the same time as this movement, straighten your right leg forward. Hold this position. Inhale, then slowly lower the dumbbells and leg to the starting position. Repeat. Switch legs.

Back kick with shoulder press

Muscles: shoulders, chest, triceps, lower back, buttocks, hamstrings, abs.

Stand on your left leg, lift your right knee. Take two 2 kg dumbbells and bend your elbows. Slowly lean forward and sharply extend your right leg back, as if you were throwing a punch. And simultaneously extend both arms fully forward. Your body should be parallel to the floor. Hold this position and return to the starting position. Perform the entire set on your right leg and then switch to your left.

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For those who want to get rid of excess fat on their legs, tighten their buttocks and forget about cellulite forever, you should pay attention to the workouts of Jillian Michaels - Killer Buns and Thighs (“Killer fat on the hips and buttocks”).

The program of the famous American trainer will get your lower part in shape and make your legs beautiful and slender.

About Killer Buns and Thighs

As the name implies, the training is aimed at perfecting your hips and buttocks. Jillian Michaels includes all of the most effective lower body exercises in the program, so don't expect an easy ride. During the 40 minutes that the class lasts, you will feel tension in every muscle of your body. Plyometric exercises combined with aerobic exercise will provide you with quick and high-quality results. The course offers training at three difficulty levels. Start with the first and as your body develops, move to the second level, then to the third. Jillian never offers heavy loads from the very beginning, so the first level is quite tolerable. But already on the second and third, get ready to give it your all. The program involves various modifications of lunges, squats, jumping and running exercises, so the load on the legs will be serious. Give each level 8-10 days to ensure that the results of your training are consolidated. How often should I do Killer Buns and Thighs? Jillian Michaels does not give exact recommendations on this matter, but it is better to exercise 5-6 times a week. Ideally, alternate the “Thigh and Butt Fat Killer” with other programs of the American trainer. Firstly, this will allow you to more evenly distribute the load throughout the body. Secondly, the large leg muscles need rest, so alternating programs will be very appropriate.

Pros and cons of the Killer Buns and Thighs program

Pros:

All exercises in the program are aimed specifically at the legs and buttocks, so the training will be useful for those for whom this is a problem area.
A combination of strength and aerobic exercise helps achieve better results and get rid of fat in the lower part of your body.
Killer Buns and Thighs is a program that contains probably the most difficult leg exercises. The muscles will burn with fire, but the result will not be long in coming.
Legs are known to be the most stubborn part of the body when it comes to losing weight. That is why the program has become a lifesaver for many girls.

Cons and features:

There is no Russian translation of the program.
During the workout, you will find a serious load on your knees; many exercises involve the joints of your legs. Exercise only in sneakers and watch your movement technique.
This workout is not recommended for beginners in fitness.

Start training today using the Jillian Michaels program to get delicious buttocks and thighs tomorrow!

Jillian Michaels - Delicious buttocks and thighs (level 1)

Jillian Michaels - Delicious buttocks and thighs (level 2)

Jillian Michaels - Delicious buttocks and thighs (level 3)

For this workout you will need dumbbells, weighing from 1 to 4 kg depending on your physical fitness. You can also purchase leg weights that will further increase the productivity of your workout. 3 segments of the program will allow you, having mastered the first level, to move on to the second, and then to the third. Each workout contains 8-10 exercises that will help you fully work out the target muscles.

Once again, please note that the program consists of 3 interval training (three levels), focused on the lower body. The abs, arms, and back are practically inactive. To avoid imbalance, the program can be combined, for example, with “Flat Belly in 6 Weeks”. Or add aerobic exercise for better fat burning and speed up metabolism. https://goodlooker.ru/jillian-killer-buns-and-thighs.html

Test your buttocks

Exercises for the buttocks

Jillian Michaels: "No More Trouble Zones"

Swing kick

Muscles: cardiopulmonary system, quadriceps, glutes, lower back, abdominal muscles, outer and inner thighs.

Initial position. Stand behind the back of a chair, feet shoulder-width apart.

Doing the exercise. Swing your right leg over the back of the chair, and then do the same movement in the opposite direction. Repeat the exercise, alternating legs.

Adviсe. Do the exercise quickly. Try not to bend your leg.

Slimmer in 30 days/30 Day Shred

The home training program lasts 30 days and promises excellent results. It is based on cardio and strength exercises. It starts with low loads and ends with a high level of difficulty. The program is divided into three levels (each 10 days) - beginner, intermediate and complex. You only need to exercise for 20 minutes a day.

Why is it worth a try?

Designed even for beginners;
Does not require much time and can be easily done at home;
Great result.