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Shred workout tables are set to the intermediate level. For the beginner or advanced levels use the Modified levels table below to determine proper exercise duration and rest times.

 

Exercise Duration/Rest Between Exercises
Beginner = 20 seconds/40 seconds
Intermediate = 30 seconds/30 seconds
Advanced = 40 seconds/20 seconds

The Exercises

  • 5 SET TRISET
    • Dive Bomber Push-Up 10-20
    • Overhead ISO Shoulder Press 20 reps per arm, then 20 with both (Water Jug or DB)
    • Single ISO Arm Rows 20 reps per arm, then 20 with both (Water Jug or DB)
  • 5 SET TRISET
    • Bicep ISO Curls 20 reps
    • Lateral ISO Raises 20 reps per arm, then 20 more reps both arms (do all of one side while holding the other than switch, THEN do both arms for 20 = 1 set of 40 reps total)
    • Tricep ISO Band Pushdowns or Tricep Kickbacks 20 arms each arm with the other holding an isometric, then both 20 reps together

COMPLETE 1 ROUND, REST 1 MINUTE BETWEEN CLUSTERS OF EXERCISES
TOTAL WORKOUT TIME = 20 MINUTES

  • CONDITIONING: WALKING LUNGES
    • ADVANCED: 400-800 meters
    • INTERMEDIATE: 5-10 minutes
    • BEGINNER & INTERMEDIATE: 10-20 minutes walking on a treadmill incline, or outside on a hill, 8-12 inch step-ups

Comment below with how you did and how long it took you!

Push yourself to become 1% better every day!

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And as always, have fun, work hard, and stay shredded!

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