The Ripped in 30 course from Jillian Michaels is new to her Ripped in 30 Days course.
How exactly does it differ from the one mentioned?
Classes are designed for 4 weeks, the complex changes every week. Gillian does not require daily exercise (as in “Slim Figure”) - if possible, you should exercise 5-6 times a week. That is, let's say 1-2 days of rest. You can, for example, follow the schedule “ 2 days of class - 1 day of rest - 2 days of class 1 day of rest - 1 day of class ” or “3 days of class - day of rest - 3 days of class.”
Each lesson lasts 30 minutes (or a little more), so setting aside time is easy if you set that goal.
Life hack on how I motivate myself to exercise. Knowing that the exercises will only take half an hour, it’s easier to “convince” yourself to do the exercise. You just tell yourself that it’s only 30 minutes!.. and tomorrow you can give yourself a day off. But the classes actually evoke a lot of positive emotions: I could do it, I did it, I can do it, I wow! And you are on such a high that tomorrow’s day off doesn’t even beckon, you want to do more and more, become healthier and more confident in yourself.
And every time I remember Gillian’s words: “Your transformation is not some future result, it’s daily work on yourself.”
Transformation is not a future event. It's a present activity.
Who is this course for and how to take it
This course is for those who want to lose weight and tone their muscles.
The course is designed for healthy people.
The structure of each lesson is the same as in “Slim Figure”: warm-up, 3 blocks of exercises, cool-down and stretching.
Each block consists of 3 minutes of strength training, 2 minutes of cardio and 1 minute of abdominal exercises. All exercises are done in a row, without breaks.
By tradition, Gillian has 2 assistants: one does a simplified version of the exercises, the other does an advanced level.
What you will need
- Gymnastic mat;
- comfortable sports uniform;
- comfortable sports shoes;
- dumbbells (your choice, from 1 to 3 kg, depending on preparation).
Find out how many calories are burned during this program here.
Along with the workout program, Michaels offers a detailed nutrition plan. If you can stick to it, the effect will be much more significant.
Who is Jillian?
Jillian Michaels is a personal trainer, book author, fitness program developer, expert and reality show participant, actress and simply a successful and famous woman who managed to turn her own passion into a lifestyle.
Recognition came to her ten years ago, after the release of the sensational program “Slim figure in 30 days” (30 Day Shred), and awareness and acceptance of herself much earlier.
Her childhood was difficult. Her parents divorced, and psychological problems arose. Stress eating led to extra pounds. So, with a height of 158 cm, Gillian weighed almost 80 kg.
When the girl turned 14 years old, her mother took her to the karate section. This is how Jill's acquaintance with sports began. She began to actively work on herself, cherishing the dream of her own fitness club. In 2012 she succeeded. The opening of the gym was the beginning of Gillian's career.
Week 3
I was always sure that I had no problems with my knees. But this week I felt that they could get damn tired from a more or less serious load. In one of the power blocks, exercises were performed in a row: walking on hands and bent legs (shins parallel to the floor) and walking in single file. In general, the week is not difficult, the body gets used to the exercises on the third day.
I really liked the warm-up with dumbbells (you can even use a small weight) for your back. In other Gillian complexes, such an exercise has not yet been done. After it, a pleasant soreness of the back muscles remained for several days.
Weight loss programs
Over the course of her career, Gillian has invented exercises, created workouts, and compiled them into courses. Particularly popular are programs for beginners, which open doors to the world of fitness. Please note that gymnastics courses are arranged according to the complexity of the workouts.
For beginners
The main advantage of the course is its accessibility for those who do not play sports and know nothing about fitness. The program remains intensive and allows you to lose excess weight and is suitable for those who are prohibited from heavy exercise.
Structure: The course is divided into 3 levels, 10 days each. With effective gymnastics, you are allowed to take one day off per week. The training takes 20 minutes, takes place in 3 stages, 5 exercises in each. The emphasis is on strength training, exercises tighten the body and prepare for serious training.
Kickboxing
An aerobic course that includes elements of kickboxing, such as swinging arms and legs, and is aimed at burning fat.
Structure. The shortest weight loss program. Consists of 3 lessons, 25 minutes each. Cardio training is a priority, thanks to it, your heart rate increases and fat is burned. Strength exercises are also present, but only alternate with cardio. The program is simple, so you can do two workouts per day. Gillian herself recommends using kickboxing for additional load, combining it with other courses.
Lose weight in 30 days
Gillian's most famous course, which helps to achieve results in the shortest possible time and maintain weight after finishing classes.
Structure: Gymnastics is designed for only 30 days, so it takes place at an intense pace. The originality of the workout is that it offers an interval system:
- 3 minutes of strength exercises;
- 2 minutes of cardio exercise;
- 1 minute ab workout.
The entire gymnastics takes 25 minutes, but does not allow you to stand still for a second. The course is divided into four levels, each lasting a week. With the transition to a new level, the complexity and intensity of the workout increases noticeably.
Gillian created a simplified version of this course - “Slim Figure in 30 Days.” The training includes 3 levels, each taking 10 days to complete. This course is recommended for beginners for rapid weight loss. Changing levels does not allow the body to get used to the loads and stop reacting to them, so the transition to the next stage cannot be postponed, even if it seems overwhelming.
Flat stomach in 6 weeks
The course works the waist muscles and shapes a graceful female figure.
Structure. The program takes place in two stages, which differ from each other in load and complexity. You need to exercise 4 hours a week, devoting 30 minutes to exercise every day. Strength training is aimed at improving the problem area, and cardio sets a fast pace and high intensity. Due to the latter, the upper fat on the stomach is burned. Like kickboxing, training is recommended to be used as an elective class to the main course.
Body revolution
A complete, carefully thought-out program is designed by combining strength training and aerobics. Classes are designed for hardy people with an average level of physical fitness.
Structure. The course is divided into 3 stages:
- Accelerates metabolism and burns fat. During the day you need to perform two workouts - strength training in the morning and aerobic training in the evening.
- Muscle development and relief work.
- Consolidation of the result.
The program lasts 90 days, each stage takes 4 weeks. There are 6 workouts per week: 4 strength and 2 aerobic. With each stage the load increases: first strength, then aerobic.
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Week 4
“If you completed all 3 weeks, then the fourth will not be particularly difficult,” I would like to write this, but, alas, this will not be true (at least in my case). By the end of the second cycle of exercises, I lost count of the approaches, but I was so exhausted that I thought it was already the final—third—cycle. Plank exercises, balance exercises, push-ups... The most difficult part in the first classes of the week was the “superman” with dumbbells. But what pride you feel in yourself after completing the entire program!
By the way, judging by the number of video views, the first week is viewed 7 (!!!) times more than the last week. This suggests that many cannot cope. And the more you can be proud of yourself if you succeed!
Have a good mood and enjoy your training!
Author: Maria A.
Programs and books Jillian
Today, the track record of a successful fitness trainer includes many books and programs in which she shares the secrets of achieving an ideal figure. You can find answers to many questions in them:
- how to determine your metabolic type;
- how to create the right diet;
- how to lose excess weight and stick to one weight;
- How to achieve ideal shape with simple workouts.
One of the most famous programs is Jillian Michaels' Lose Weight in 30 Days. It was developed by Jillian in 2011. Jillian Michaels' Ripped in 30 system consists of 4 levels and includes aerobic strength training . This course is a continuation of the popular 30 Day Shred program. However, it is suitable for both beginners and people who have completed a basic course of exercises according to the “Slim figure in 30 days” system.
Jillian Michaels slim figure in 30 days
Summer is coming and you need to start getting in shape after all the holidays. The main guarantee of a slim figure is proper nutrition and exercise. If you don’t yet know what exercises to model your body, then you should check out the “Slim Figure in 30 Days” course by trainer Jillian Michaels.
Structure of the complex.
The program is designed for 30 days. It consists of 3 levels, each of which is allocated 10 days. The first is designed for beginners so that they can get used to the stress on their body. In the second, exercises are added and modified. The third contains the most effective exercises from the previous two.
All three levels are based on the “3-2-1” system: 3 minutes of strength exercises; 2 - cardio; 1 - work with the press .
The workout itself lasts 27-30 minutes, including warm-up at the beginning and stretching at the end.
Composition of the workout.
- Level 1. Designed for all muscle groups. Anyone who has not exercised for a long time will most likely feel pain at first. But this is good, because such pain means that the muscles are becoming toned. The strength stage consists of squats, push-ups, and also working with small dumbbells. Cardio takes the form of various jumps and boxing techniques. We also work on the rectus and oblique abdominal muscles.
- Level 2. By the beginning of this stage, training will be much easier, because the muscles have become accustomed to the training, and the lungs have become easier to breathe. From days 11 to 20, active work will take place to give the body relief. The exercises are similar to those at level 1, but some have additional aspects added. For example, when squats, the arm muscles are pumped at the same time.
- Level 3. There is very little left until the end of the course. At this stage, the achieved result is being consolidated. The body is accustomed to training, and the muscles are ready to develop further. After completing this period of training, you can notice tangible changes in your figure. The volumes go out very well.
And you don’t have to stop playing sports, and you won’t want to go back to your old self.
Benefits of “Slim figure in 30 days”:
- The course is effective. The exercises are designed in such a way that they give maximum effect per workout;
- Save time. You don’t need to spend a lot of time - only 30 minutes, including preparation for it;
- The training takes place with a leading trainer in California and the USA. Jillian Michaels experienced first-hand what it's like to have weight problems. She tried on herself all the exercises that she gives in the courses. And also helped a lot of people lose weight;
- Correct work tactics. Over the course of three videos, Jillian Michaels explains how to perform the exercise correctly;
Both beginners and experienced people can take this course. The video shows the performance of the same exercise for different preparatory groups.
You should do the “Slim Figure in 30 Days” exercises to achieve your ideal shape. It's safe to say that this program is one of the best. And the most important thing is that the result will appear in a short time.
Description of the Ripped in 30 program
As a rule, Ripped in 30 is started by those who are already familiar with Jillian Michaels' training videos. This program is in the shadow of the more sensational 30 Day Shred and Body Revolution, but it cannot be called less effective. The principle of “Ripps” and “Shreds” is similar: 3 minutes of strength exercises, 2 minutes of cardio, 1 minute of abs. This interval approach will help you spend half an hour of training very effectively for your figure.
The course contains 4 workouts: from the easiest level to the most complex. The first week you perform a simple level, from the second a more serious load begins, in the third and fourth weeks get ready to sweat a lot. As a result, after a month of intense sports with Gillian, you will lose weight and qualitatively change your body.
The program is perfect for those who have finished doing Shreds, but are not yet ready to move on to more complex training. Moreover, the lesson lasts only half an hour, so you do not need to look for additional time for training. Ripped in 30 is also great for beginners. A gradual increase in load will make your introduction to sports as gentle as possible.
Pros of Ripped in 30:
- the training lasts only half an hour;
- every week a new level begins: the body does not have time to get used to the load and the workout does not have time to get bored;
- with “Ripps” you work all the muscles of your body;
- The course is suitable even for beginners in fitness;
- There is no need to be afraid that the program is identical to 30 Day Shred: Gillian uses new exercises.
Cons of Ripped in 30:
- if you completed Shreds, then perhaps the load in Ripped in 30 will seem insufficient to you;
- There is no Russian translation of the program, unlike 30 Day Shred.
As always, two athletic girls demonstrate the exercises together with Gillian: one demonstrates a simple version of the execution, the second a more advanced one. Gillian recommends exercising 5-6 times a week. For training, you need two sets of dumbbells (light and heavy), the weight will depend on your physical fitness. For example, 1.5 and 4 kg are considered the optimal figure.
Ripped in 30 is a great course for both beginners and those more advanced in fitness. The training is filled with quite fresh exercises, because Gillian manages to perfectly modify the programs, filling them with new content. Gradually increasing the difficulty of your workouts from week to week will help your body gradually get used to the load, but will also prevent you from getting bored. For the “Ripped in 30” video, Gillian also prepared a meal plan for guaranteed weight loss.
Beginner Shred Training – Level 1
The first level of video training with Jillian Michaels for beginners consists of modern fitness trends. This also includes strength training cycles, cardio programs, and exercises for working different muscle groups. Particular attention is paid to the abdominals, which are the pride of the girl. The lesson always begins with stretching, which helps to warm up the muscles and prepare them for the upcoming loads.
In accordance with this technique, the intensity of the exercises changes after certain periods, which allows you to achieve maximum effect. The first results will become noticeable after level 1 of fitness in the “Slim Figure in 30 Days” program with Jillian Michaels.
On a note! An important feature of the 30-day course of programs with Giddian Michaels is that the classes do not require complex simulators. It is enough to lay down a gymnastics mat and pick up light dumbbells.
After level 1 of training with Jillian Michaels, it will become clear that the technique works and the dream of an ideal figure begins to come true.
Recommended reading: Jillian Michaels – Level 2
