Basic Guidelines for Phase 1 on Monday
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dntmommy
Posts: 19
PHASE 1
Blast calories. Blast fat. Blast metabolism into the stratosphere!
Phase 1 workouts put you on the fast track to weight loss with a metabolic makeover. Jillian lays the foundation for success with low impact, results focused moves:
WORKOUT 1 (WEIGHTS)
Start off strong with basic moves that target “front of the body” muscles like chest, shoulders, arms, quads and core! 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. Low impact cardio bursts make this a non-stop fat burner.
WORKOUT 2 (WEIGHTS, RESISTANCE CABLE)
Continue building your foundation with classic “back of the body” moves that work your back, biceps, glutes, hamstrings and core using your weights, a resistance cable and your own body weight. Like Workout 1, strength, balance and stability are the goal as you burn mega calories.
WORKOUT 3 (WEIGHTS, RESISTANCE CABLE)
Ratchet up the intensity with high-energy sculpt moves using weights and a resistance cable for super sculpting and mega-fat melting. A real “front of the body” challenge.
WORKOUT 4 (WEIGHTS)
This “back of the body” workout introduces more plyometrics and traditional athletic drills, using weights, for superior sculpting and a dramatically spiked calorie burn.
CARDIO 1
Low impact cardio moves for “extra credit” calorie burn that leaves you lean and mean.
Blast calories. Blast fat. Blast metabolism into the stratosphere!
Phase 1 workouts put you on the fast track to weight loss with a metabolic makeover. Jillian lays the foundation for success with low impact, results focused moves:
WORKOUT 1 (WEIGHTS)
Start off strong with basic moves that target “front of the body” muscles like chest, shoulders, arms, quads and core! 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. Low impact cardio bursts make this a non-stop fat burner.
WORKOUT 2 (WEIGHTS, RESISTANCE CABLE)
Continue building your foundation with classic “back of the body” moves that work your back, biceps, glutes, hamstrings and core using your weights, a resistance cable and your own body weight. Like Workout 1, strength, balance and stability are the goal as you burn mega calories.
WORKOUT 3 (WEIGHTS, RESISTANCE CABLE)
Ratchet up the intensity with high-energy sculpt moves using weights and a resistance cable for super sculpting and mega-fat melting. A real “front of the body” challenge.
WORKOUT 4 (WEIGHTS)
This “back of the body” workout introduces more plyometrics and traditional athletic drills, using weights, for superior sculpting and a dramatically spiked calorie burn.
CARDIO 1
Low impact cardio moves for “extra credit” calorie burn that leaves you lean and mean.
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Replies
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You do workouts 1 & 2 for two weeks and 3 & 4 for two weeks.
Your calender should look like this: MONDAY- workout 1
TUESDAY- workout 2
WEDNESDAY-cardio 1
THURSDAY-workout 1
FRIDAY- workout 2
SATURDAY- cardio 1
SUNDAY-REST DAY
GOES ON FOR 2 WEEKS THEN YOU SWITCH THE WORKOUTS THE LAST 2 WEEKS: MONDAY-workout 3
TUESDAY-workout 4
WEDNESDAY-cardio 1
THURSDAY-workout 3
FRIDAY- workout 4
SATURDAY-cardio 1
SUNDAY-REST DAY0 -
Thank you for posting this! I still haven't received this thing in the mail and I'm getting anxious to start reading!!!0
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Your welcome. Don't worry it should come before the weekend, if not I will be posting the actual workout before Monday :happy:0
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for the resistance cables, does it have to be them or will weights work?0
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If you would like to use the weights instead go for it, we do not want you to have a hard time with anything and give up or do something wrong and hurt yourself. so do what makes you feel good and keep going :flowerforyou:0
