HOME SHRED V2 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

NOTE: Take 45-60 sec of rest between sets.

EXERCISE

SETS

REPS

 

 

WEEK 1

WEEK 2

WEEK 3

WEEK 4

1.   Squat

4

15

20

25

30

2.   Jump Squats

4

10

12

14

16

3.   Reverse Lunges

4

10

12

14

16

4.   Pike Push ups

4

10

10

10

10

5.   Water Bottle (WB) Shrugs

4

15

20

25

30

6.   WB Rear Delt Raises

4

10

12

14

16

 

DAY 2

EXERCISE

SETS

REPS

 

 

WEEK 1

WEEK 2

WEEK 3

WEEK 4

1.   Circuit
(1 min rest between each circuit)

4

 

 

 

 

Quad Push ups

 

10

10

15

15

Lying Lat Pulldown
(Bodyweight)

 

10

10

15

15

Superman Holds

 

10 sec

10 sec

15 sec

15 sec

2.   Circuit
(1 min rest between each circuit)

4

 

 

 

 

Incline Water Bottle (WB) Chest Press

(Against sofa/chair)

 

15

15

20

20

Kneeling Push ups

 

15

15

20

20

WB Rows

 

15

15

20

20

3.   Circuit

4

 

 

 

 

High Plank

 

30 sec

30 sec

30 sec

30 sec

Spider Crunch
(Reps written for each side)

 

10

10

10

10

Toe Touches

 

10

10

10

10

Air Bikes
(Reps written for each side)

 

15

15

15

15

 

DAY 3

EXERCISE

SETS

REPS

1.   Walking

1

30 minutes

 

DAY 4 CrossFit Routines

EXERCISE

SETS

REPS

1.   Routine 1
(Do as many rounds as possible in 7 minutes)

 

 

Half Burpees

 

5

Crunches

 

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

1.   Circuit
(1 min rest between each circuit)

4

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Water bottle (WB) Curls

 

15

15

15

15

Close Grip Norma/Kneeling Push ups

 

15

15

15

15

WB Zottman Curls

 

15

15

15

15

2.   Circuit
(1 min rest between each circuit)

4

 

 

 

 

WB Single Arm Triceps Extensions

 

15

15

15

15

WB Hammer Curls

 

15

15

15

15

WB Kickbacks

 

15

15

15

15

3.   Circuit
(1 min rest between each circuit)

4

 

 

 

 

Toes in Standing Calf Raises

 

10

10

10

10

Toes Out Standing Calf Raises

 

10

10

10

10

Standing Calf Raises

 

10

10

10

10

Hold 2 thick books as tight as possible

 

10 sec

10 sec

10 sec

10 sec

 

DAY 5


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

 

 

 

 

 

 

 

 

DAY 6

EXERCISE

SETS

REPS

1.   Walking Lunges
(Non-stop)

1

15 minutes