Jillian Michaels Body Revolution Phase 3 Workouts 9 and 10

These workouts are for Phase 3, weeks 9 and 10 of the program. We’re getting close to the end, or so it seems. In reality, I got to the midpoint of week 9, and thought for sure I must be on week 10 by now. Most days, I did the scheduled workout, plus one circuit of Cardio 3 (just to get the hang of it). That was plenty! Of course, I did Cardio 3 all the way through on the scheduled days, too.

Dive Bombers: Why are Hayley and Natalie so happy?

Workout 9: Chest, Shoulders, Quads

The warm up is higher impact (kicks, mountain climbers, jumping jacks). The first exercise of the workout is a move I recognize from Tony Horton’s book Bring It! (the Push Up Jack, in which a push up is combined with spreading the legs at the bottom of the push up). That’s followed by Plank Flys (using one dumbbell), and Sumo Squats.

Circuit 2 starts with an exercise I learned in the first P90X workout: The Dive Bomber push up, which is basically a yoga Downward Dog transition into an Upward Dog. This is followed by a Downward Dog sequence, moving  a raised leg into various uncomfortable (I mean, challenging) positions. Next is Burpees to a side plank position. End with plank-to-squat jumps.

Circuit 3 begins with a Single-Leg Squat to a Plank. For lots more of these, try P90X2. Trust me! Anyway, after that take a rest (ha ha) in a yoga Chair pose, followed by a combination floor exercise: yoga Boat to Hollow Man. Use your “torture tube” resistance bands for Ab Raises with resistance. Finish the circuit with Plank Moguls, moving the feet from side to middle to side.

Circuit 4 brings back that Jillian Michaels classic, Squats with a V Raise, holding dumbbells. I’m a little better at it than when I did 30 Day Shred. Transition to a lateral arm raise with a “curtsy” (backward lunge). Next are a couple of floor exercises, in crab or plank position. The cardio is “Rock and Roll Squats,” what P90X folks call the Dreya Roll. And that’s it! No problem, right? Ugh…

Pigeon Squat with Bicep Curl

Workout 10: Back, Biceps, Glutes, Hamstrings

The warm up starts with Rock Star Jumps, which seems a little sudden to me. After that, it’s a pretty standard warm up. Circuit 1: Reverse Plank with Leg Raise, then a couple of Plyometric exercises in sequence, some holding weights. (Jillian always increases difficulty by adding dumbbells to a leg exercise.)

Circuit 2 starts with the resistance band: A Curtsy with a Cable Fly. Next are Wood Choppers, which we’ve done a few times before. Then, just as in Workout 9, we take a “rest” at this point… In a squat while holding a weight. The cardio move for this circuit looks like a kettle bell move to me: Dumbbell Swings (below the waist) with jumps forward and backward.


The first exercise in Circuit 3 gave me P90X2 flashbacks (again): Pigeon Squat with Bicep Curl. While standing and holding light weights, cross one leg over the other, then squat. Still not easy for me! Next is a Plyometric jump/squat, combined with an Upright Row. The floor exercise combines Supermans with a lateral fly using light weights. The cardio move is Rock Star Hops… with weights.

Circuit 4 shows Jillian’s new yoga influence, with exercises in a Half Moon position. The other exercises are pretty standard: Windmill (with weights), and a back exercise using a single weight in a lunge position. It’s not easy, but it seems easier at the end.

I’m out of time for this week, so I will cover Cardio 3 in a separate post.

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Bring It! by Tony Horton
P90X
P90X2

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