HOME SHRED V3 DETAILS

Warm up, Common for all days:

Run in place 1 min

Walking Lunges 30 sec

Crunches x20 reps

Superman Holds x10-45 sec

 

DAY 1

EXERCISE

SETS

REPS

 

 

WEEK 1

WEEK 2

WEEK 3

WEEK 4

1.   Circuit
(1 min rest between each circuit)

5

 

 

 

 

Water Bottle (WB) Squat with Shoulder Press

 

10

10

10

10

Crunches with Gluteus Bridges

 

10

10

10

10

Plank with Supermans

 

10

10

10

10

2.   Circuit
(1 min rest between each circuit)

4

 

 

 

 

Burpees

 

8

8

8

8

Quad Push Ups

 

8

8

8

8

Split Lunges

 

8

8

8

8

3.   Walking Lunges
(Non-stop)

1

10 minutes

 

 

 

 

DAY 2

EXERCISE

SETS

REPS

 

 

WEEK 1

WEEK 2

WEEK 3

WEEK 4

1.   Circuit
(1 min rest between each circuit)

5

 

 

 

 

Water Bottle (WB) Incline Chest Press

 

15

15

20

20

WB Arnold Press
(Use a sofa/chair for support)

 

10

10

15

15

WB Skull Crushers

 

15

15

20

20

2.   Circuit
(1 min rest between each circuit)

5

 

 

 

 

Decline Push ups

 

10

12

14

16

WB Rear Delt Raises

 

15

15

20

20

WB Shrugs

 

25

25

25

25

Bench Dips
(Use sofa/chair)

 

15

15

20

20

3.   Walk

 

10 min

10 min

10 min

10 min

 

DAY 3

EXERCISE

SETS

REPS

 

 

WEEK 1

WEEK 2

WEEK 3

WEEK 4

1.   Circuit
(1 min rest between each circuit)

5

 

 

 

 

Water Bottle (WB) Front Squats

 

15

15

20

20

Single Leg Gluteus Bridges

 

5

5

10

10

Supermans

 

10

10

10

10

2.   Circuit
(1 min rest between each circuit)

5

 

 

 

 

WB Sumo Squats

 

15

20

25

30

Air Bikes

 

15

15

15

15

Wipers

 

10

10

10

10

Plank

 

To failure

To failure

To failure

To failure

3.   Walking Lunges
(Non-stop)

1

150 steps

150 steps

150 steps

150 steps

 

DAY 4

EXERCISE

SETS

REPS

 

 

 

 

 

WEEK 1

WEEK 2

WEEK 3

WEKK 4

1.   Circuit
(1 min rest between each circuit)

5

 

 

 

 

Lying Lat Pulldown

 

15

15

15

15

Water Bottle (WB) Reverse Grip Rows0

 

15

 

 

 

2.   Routine 2
(Do 5 rounds as fast as possible)

 

 

 

 

 

Water Bottle (WB) Squat

 

15

 

 

 

High Knees
(Reps written for each leg)

 

15

 

 

 

Plank

 

30 sec

 

 

 

 

 

 

DAY 5

EXERCISE

SETS

REPS

 

 

WEEK 1

WEEK 2

WEEK 3

WEEK 4

1.   Bird and Dog

5

10

15

20

20

2.   Cat and Camel

5

10

15

20

20

3.   CrossFit Routine 1
(Do 5 rounds as fast as possible)

 

 

 

 

 

Water Bottle (WB) Swings

 

20

20

25

25

Burpess

 

10

10

12

12

WB Step-ups

 

10

10

15

15

4.   Stretch entire body

 

 

 

 

 

 

DAY 6

 


EXERCISE

SETS

REPS

 

 

WEEK 1

WEEK 2

WEEK 3

WEEK 4

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

1

20 min

25 min

30 min

30 min