Thursday, August 30, 2012

Becoming a Shred head // 30DS - Level 1


I was first introduced to the 30DS when I read about it over on Mama’s blog.  But, I never really thought about taking it on until all of you Campers came into my life – you guys were just yapping away about.  So I figured what the hell; I’ll get on this bandwagon and see what all the fuss is about.  I will add that I typically hate DVD work outs.  I have a membership to the YMCA and practice hot yoga at a studio.  Honestly, I prefer live instructors and I really find motivation in group activities. And what I like even more than the YMCA and yoga is getting my fitness on outside.  I love the fresh air and the changing views of running, biking, and hiking outdoors.  This is especially true this time of year as I live in a northern climate and my time with the sun is really to a handful of months.  
 
After deciding to get on the bandwagon I went right out to Target to purchase the DVD.  I found Jillian in the fitness section and she cost $9.49.  I threw her in the cart, along with some green 5 pound weights.  The DVD doesn’t give instruction on whether the 30 days should be consecutive or broken up – but since this was a challenge, I decided I was going to dedicate myself to this for 30 days straight.  
 
In a nutshell, the 30DS is an interval training workout and will require approximately 30 minutes. The video is comprised of three levels of workouts which progressively get more difficult. You start on level one and when you feel you are ready, you progress to level two, and then level three.  I decided that I was going to do each level for 10 days.    Each level consists of a warm-up, three circuits, and then a cool down.  Furthermore, each circuit consists of 3 minutes of strength training, 2 minutes of cardio, and 1 minute of abs.  At the end of this post you’ll find an outline of the first level, just so you can get the gist.  As far as equipment goes, all you will need are some light weights and a mat if you are working on a hard surface.   Also, Jillian has two helpers in the video, Anita and Natalie.  Anita demonstrates a modified version of the exercise for the beginners and Natalie demonstrates the badass version.  
 
I started the 30DS on August 5th, the very day I returned from my Boston Birthday Extravaganza. So let's just say I gave the 30DS to myself as a 32nd birthday present. I was feeling confident going into it. This summer I was playing in at least three softball games per week, practicing yoga twice a week, doing a step aerobics class on Tuesdays, and fitting in runs and bike rides between all of that.   So although I’m a bit chub, I really thought I was fit.  Notice, I say “thought”……  
Palming my blue balls.
  
Upon starting, I was flabbergasted at how out of breathe and sweaty I was.  My only saving grace was the mat time during the ab sessions.  For the first level, I was able to stick with the 5lb weights on everything EXCEPT for the anterior hand raises and side lunges.  For this, I used my blue balls : ) which weigh 2 pounds.   For some reason this move was very hard for me.  This move coupled with the squats and lunges had me waddling around like I had a stick up my ass for the first 5 days and I really had difficulty lowering myself down to the toilet seat to pee.  But, I pushed through and it did get better.  

Stay tuned for more on my 30DS adventure.  In the meantime, I'd love for you to share your thoughts on level one for those contemplating getting on the bandwagon! 

Keep on, keeping on!
~ Jen J.
30 Day Shred – Level 1
WARM UP 
  • arm crosses
  • windmills
  • jumping jacks
  • waist circles
  • knee circles
  • jumping jacks
CIRCUIT 1
Strength = 3 minutes
  • pushups
  • squat and press
  • pushups
  • squat and press
Cardio = 2 minutes
  • jumping jacks
  • jump rope
  • jumping jacks
  • jump rope
Abs = 1 minutes
  • crunches
  • reverse crunches
CIRCUIT 2
Strength = 3 minutes
  • dumbell row
  • static lunge w/ bicep curl
  • dumbell row
  • static lunge w/ bicep curl
Cardio = 2 minutes
  • butt kicks
  • punches
  • butt kicks
  • punches
Abs = 1 minute
  • crunches twist
CIRCUIT 3
Strength = 3 minutes
  • chest flys
  • anterior hand raises and side lunges
  • chest flys
  • anterior hand raises and side lunges
Cardio = 2 minutes
  • jumping jacks
  • butt kicks
  • punches
  • jump rope
Abs = 1 minutes 
  • bicycle crunches
STRETCHES


7 comments:

  1. Excellent description! You are a busy girl! :-) Thank you for all you do! I love 30 ds

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  2. I started The Shred after reading Mama's blog - I just picked up the extreme Shed & Shred holy mother .... as I say I hate Jillian and cuss her through the whole workout but I LOVE her results!!

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  3. I have to say that I love Jillian and I love the fact that each workout on the 30DS is about 30 minutes-short, but very effective :)

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  4. To help myself get through each workout I cuss at Jillian and call her mean, nasty names. Whatev's helps, right? This is my 2nd time of going thru the Shred (did it back in March/April) and I love that after only 4 straight days I already feel stronger and tighter (even tho I don't really look stronger and tigheter yet, but that will come!). She's a crazy shit but she knows how to get the job done!

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  5. I actually love to hate The Shred. I have no idea why, but those lunges kick my ass every.single.time. I guess I just don't know how to do a proper lunge. It's great because I definitely see progress quickly.

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  6. I dread the anterior hand raise and side lunge section, my least favourite move. I grumble through it and go down to two pound weights as well! :)

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