Shredded for Summer

Shredded for Summer

The heat’s already on, but you still have time to enjoy the better part of the summer in the shape of your life. Try this 30-day, no-holds-barred, muscle-building, fat-shredding training program.

The Meltdown: The program is all about elevating the heart rate and keeping it raised throughout the workout. This will boost your metabolic rate so you can burn more fat while training hard to gain muscle and strength. Some of the residual benefits of this program are improved core stability, flexibility, and increased joint mobility.

Cut: The cut days are designed to keep your heart rate elevated and get your body burning calories at a higher rate to repair muscle tissue after intense exercise. Auxiliary shaping exercises are mixed in to help shape and peak the muscles you already bulked up over the long winter.

Strength: The pillar days of the program are the two strength days. These are heavy lifting days – so bring an attitude to the gym. One day targets the posterior chain, building up the hamstrings, lower back, and lats. The other day works on the pecs, abs, and quads to gain size and create separation.

Tip: If you find yourself burning too many calories and losing mass, don’t lower the intensity. Rather, up your caloric intake. As long as you are adding clean calories, you run little risk of getting fat.

The Program: Each week, perform all five workouts. You can add a sixth day for foam rolling or light aerobic activity if you like.

Day 1: Cut

Warm up:

  • 10 minutes of jumping rope

Circuit 1:

  • Perform one time through
  • Push Up – 30 reps
  • Barbell Curl – 30 reps
  • Decline Sit Up – 30 reps (rest 2 minutes)
  • Push Up – 20 reps
  • Barbell Curl – 20 reps
  • Decline Sit Up – 20 reps (rest 90 seconds)
  • Push Up – 10 reps
  • Barbell Curl – 10 reps
  • Decline Sit Up – 10 reps (rest 1 minute)

Circuit 2:

  • Perform three times through, resting 2 minutes between circuits.
  • Pull Up – 10 reps
  • Dip – 10 reps
  • Hyperextension – 10 reps

Circuit 3:

  • Perform five times through, resting 1 minute between circuits.
  • Dumbbell Squat Jump – 10 reps
  • Bicycle Crunch – 50 reps

Day 2: Strength – Posterior Chain

Warm up:

  • 10 minutes of cardio, working up to 80% max. heart rate

Circuit 1:

  • Perform four times through, resting 2 minutes between circuits
  • Barbell Stiff Leg Deadlift – 8 reps
  • Wide Grip Lat Pulldown – 10 reps
  • Bench Dip with Hip Extension – 15 reps

Circuit 2:

  • Perform three times through, resting 2 minutes between circuits.
  • Dumbbell Snatch – 8 reps (each side)
  • Close Grip Cable Row – 10 reps
  • Rope Pressdown – 12 reps

Circuit 3:

  • Perform three times through, resting 2 minute between circuits.
  • Pullover on Stability Ball – 10 reps
  • Hamstring Curl – 10 reps
  • Dumbbell Overhead Extension – 5 reps (hold at the bottom for 15 seconds – each side).

Day 3: Cut

Warm up:

  • Row 10 minutes or 2,000 meters

Circuit 1:

  • Perform one time through
  • Dip – 20 reps
  • Hammer Curl – 20 reps
  • Jackknife Sit Up with Medicine Ball Up – 20 reps (rest 2 minutes)
  • Dip -15 reps
  • Hammer Curl – 15 reps
  • Jackknife Sit Up with Medicine Ball Up – 15 reps (rest 90 seconds)
  • Dip – 10 reps
  • Hammer Curl – 10 reps
  • Jackknife Sit Up with Medicine Ball Up – 10 reps (rest 1 minute)

Circuit 2:

  • Perform three times through, resting 2 minutes between circuits.
  • Chin Up – 10 reps
  • Clapping Push up – 5 reps
  • Superman Extension – 15 reps

Circuit 3:

  • Perform three times through, resting 1 minute between circuits.
  • Dumbbell Split Jump – 16 reps
  • Cable Curl – 16 reps

Day 4: Strength – Anterior Chain

Circuit 1:

  • Perform four times through, resting 2 minutes between circuits.
  • Barbell Squat – 6 reps
  • Flat Bench Flye – 15 reps

Circuit 2:

  • Perform three times through, resting 90 seconds between circuits.
  • Single Arm Incline Dumbbell Chest Press – 8 reps (each arm)
  • Quad Extension – 12 reps

Circuit 3:

  • Perform three times through, resting 90 seconds between circuits.
  • Single Arm Dumbbell Lunge – 8 reps (each arm)
  • Stability Ball Dumbbell Chest Flye – 10 reps

Circuit 4:

  • Perform three times through, resting 1 minute between circuits.
  • Medicine Ball Push up – 10 reps
  • Split Jump – 20 reps

Day 5: Cut

Warm-up:

  • 10 minutes interval walk-run. Run 1 minute (at 7.5 mph on a treadmill) then walk for 1 minute (at 3.5 mph)

Metabolic Pyramid:

  • Box Jump
  • Kettlebell Swing
    • Start with 1 rep each of the kettlebell swing and box jump. Add 1 rep to each exercise every round until you hit 10 reps of each. Then, subtract 1 rep from each exercise until you get back to 1. This will total 19 sets.

Finisher:

  • Hanging Leg Raise – 3 sets of 10 to 15 reps
  • Hanging Windshield Washer – 16 reps
  • Medicine Ball Russian Twist – 3 sets of 10 reps
    • Hang from a pull-up bar and swing your legs up so they are perpendicular to the floor. Rotate your torso to swing your legs left and right.

box jump 1 box jump 2 box jump 3 box jump 4 kettlebell 1 kettlebell 2 kettlebell start kettlebell top pushup5 pushup6 row 1 row 2

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