Home Shred V1 Details

EXERCISE

SETS

REPS

WEEK 1

WEEK 2

WEEK 3

WEEK 4

1.   Circuit
(1 min rest between each circuit)

3

Squat

8

10

12

14

Split Lunges

8

10

12

14

Gluteus Bridges

8

10

12

14

2.   Circuit
(1 min rest between each circuit)

3

Crunches

15

18

21

25

Plank

15 sec

20 sec

25 sec

30 sec

Mountain Climbers

15

18

21

25

EXERCISE

SETS

REPS

WEEK 1

WEEK 2

WEEK 3

WEEK 4

1.   Water bottle (WB) Deadlift

3

8

12

16

20

2.   Bulgarian Spit Squat

3

5

8

12

15

3.   WB Shoulder Press

3

15

18

21

25

4.   Superman Holds

3

10 sec

15 sec

15 sec

20 sec

5.   Burpees

3

8

12

12

16

EXERCISE

SETS

REPS

1.   Walking Lunges
(Non-stop)

1

15 minutes

EXERCISE

SETS

REPS

1.   Circuit
(1 min rest between each circuit)

3

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Water bottle (WB) Curls

15

18

21

25

WB Single Hand Overhead Triceps Extensions

15

18

21

25

WB Hammer Curls

15

18

21

25

2.   Circuit
(1 min rest between each circuit)

3

Lying Leg Raises

8

10

12

14

Reverse Crunches

8

10

12

14

Spider Crunches

8

10

12

14

EXERCISE

SETS

REPS

WEEK 1

WEEK 2

WEEK 3

WEEK 4

1.   Squat
(on a chair or table behind you little far so your hips travel back more, aka box squats)

3

10

12

14

16

2.   Reverse Lunges

3

8

10

12

14

3.   Water bottle (WB) Step ups
(on a chair or table)

3

8

8

8

8

4.   Jump Squats

3

8

9

10

12

5.   Walking Lunges
(Non-stop)

1

10 minutes

EXERCISE

SETS

REPS

WEEK 1

WEEK 2

WEEK 3

WEEK 4

1.   Circuit
(1 min rest between each circuit)

3

Water Bottle (WB) Flat Chest Press

15

20

25

30

WB Arnold Press
(Support your back with Sofa)

15

15

15

15

WB Rear Delt Raises

15

15

15

15

WB Shrugs

30

30

30

30

2.   Circuit
(1 min rest between each circuit)

3

Side Heel Touches

20

25

30

40

Quarter Crunches

20

25

30

40

V-Sit Holds

10 sec

12 sec

14 sec

20 sec