"Get Heavy"

"Get Heavy" is a strength workout.  You will increase weight each set but decrease reps.  You will do 5 sets of each exercise.  The goal is for the last one or two reps of your last set to be extremely tough.  At the end of the workout, we did a finisher of stair runs for 5 minutes...that was a terrible idea but did add some great cardio to our heavy workout. 

     *5 sets of decreasing reps & increasing weight

*Aim for the following reps each set: 12,10,8,5,4

One arm cable rows
(Use resitance tubing if you don't have a cable)



Dumbbell Swings


Cross Body Curls


TRX Knees to Chest (always do 12 reps of this)

(If you don't have a TRX use a Swiss Ball)

Tricep Extensions

(We also used a TRX)

Finisher: 5 minutes of stair sprints OR 5 minutes of 30 yard sprints with 15 second rest

Modifications:

If you don't have a cable the try resistance tubing tied to a door

If you don't have a dumbbell use a weighted object

"Godspeed"

"Godspeed" is a workout that is very challenging.  This workout is done for time, which means you are not limited to a certain number of reps, instead you are limited to a certain amount of time.  Your goal is to get through as many quality reps/sets of each exercise as possible in 25 minutes.  At the end of this workout I added a "finisher" this adds a bit on to the end of your workout that allows you to stay in your target heart rate zone longer so that your body will be extra efficient at burning body fat. 

"Godspeed"

*5 exercises

*Do the finisher AFTER your 25 minutes expire

*Do as many sets as you can in 25 minutes

Godspeed
Plank-Pushups (see below)		15
Inverted Rows		10
Plate Tricep Overhead Extensions		15		*Do as many sets as you can in 25 mins*
Barbell Overhead Lunges (below)		8
Back Extensions		10
Finisher :                Sprint .5 miles
Decline Med Ball Toss 4x10

Pushup to Plank

Barbell Overhead Lunge

 Decline med ball toss

"Countdown"

"Countdown" is a workout that rewards you as you progress through it.  Although you are increasing weight every to sets, your reps decrease.  This begins your workout in a muscular endurance training fashion and ends training muscular strength.  Is is known as muscle confusion, a term that Tony Horton has driven into the ground (along with my hopes that most fitness gurus are not tools).  This type of training is what the "Shredded" program focuses on throughout.

"Countdown"

*10 sets of decreasing reps with increasing weight

Countdown				*Increase weight every 2 sets
Walking Lunges		10	9	8	7	6	5	4	3	2	1
Standing Curls		10	9	8	7	6	5	4	3	2	1
Chest Flys		10	9	8	7	6	5	4	3	2	1
Box Jumps		10	9	8	7	6	5	4	3	2	1
Knees-Elbows		10	9	8	7	6	5	4	3	2	1

"4 Rounds of Throwdown"

This workout includes muscular strength and endurance principles.  It is exactly what I think of when I think of the intensity I wanted to get with the Shredded workouts.  We did 4 rounds of 5 exercises with a different exercise to finish off each round. 

4 Rounds of Throwdown

Do 4 sets of the 5 exercises below and add one finisher at the end of each round

8  Body Weight Bench Press (ex: if you weigh 160 bench 160...girls do what you can to get the reps)
15 Dumbbell Swings
6  Wall Walks (below)
10 Face Pulls
8  Hanging Leg Raise

Round 1 Finisher: 25x Box Jumps
Round 2 Finisher: 25x Wall Ball
Round 3 Finisher: 25x Med Ball Slam
Round 4 Finisher; 25x Floor Wipers

Wall Walks- Put your feet up against a wall and walk them up them back down so that you are in a pushup position

Wall Ball-Squat down and throw the ball against the wall as you explode upward, then catch the ball on the way back down

Med Ball Slams

Floor Wipers- While holding a barbell above your head lie on your back and swing your legs back and forth

"Kettlehell"

This is a kettlebell workout, you can use dumbbells if you don't have access to Kettlebells.

Kettlehell

5 exercises, each done 12 reps as many times with proper form as you can in 25 minutes. 

All exercises are linked to pictures!!!!

Swing
Goblet Squat
Deadlifts
Elbow to Knee (below)
Overhead Squats
Curls


KB Elbow to Knee