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Summer is HERE! I know you may have not realized it in the chaos of 2020 and 2021 but it is here and you better be working!
To get a tone and tight body you need to work your entire body multiple times a week and you need to lift weights. Lifting weights help create the tone look many women look for! Plus it helps boost your metabolism for a longer period of time after your workout and helps you burn more fat. Now you can achieve faster and better progress in a time crunch, (since it is already summer!) by lifting weights while incorporating some cardio and short rest time. This will elevate your heart rate and keep it elevated during your workout. This helps you to burn even more calories during your workout. More calorie burn during, plus higher calorie post workout, plus tone muscle from lifting weights and you have the best summer body you can achieve in a short amount of time.
Below we have a 6 day training plan split between, upper body, lower, body and abs (core). Each incorporates a bit of cardio to get your heart rate up as well. The key is to push yourself and keep the rest time to no more than 90 seconds between sets. Now this is great but remember to eat enough protein and stay at a calorie maintenance level or deficit to help you lean out! If you need any help with this, consider the SHREDZ custom diet plan to help maximize your progress!
Monday - Lower Body & Cardio
11 minute high knees
12 dumbbell deadlifts x3
12 goblet squats x3
12 side lunges
12 kettlebell swings x3
12 donkey kicks
80 jump rope
12 lunges x3
12 glute bridges x3
12 jump squats x3
80 jump rope
Tuesday - Upper Body & Cardio
12 triceps kickbacks x3
12 push-ups x3
12 standing bicep curls x3
100 jump rope x3
12 tricep dips x3
12 overhead
shoulder press x3
60 jump rope x3
Wednesday - Abs & Cardio
120 jump rope
30 sec planks
45 sec mountain climbers
30 sec plank
25 bicycle crunches
30 sec plank
120 jump rope
25 v crunches
20 v burpees
25 v crunches
25 bicycle crunches
20 v crunches
25 bicycle crunches
20 burpees
Thursday - Lower Body & Cardio
1 minute high knees
12 dumbbell deadlifts x3
12 goblet squats x3
1 minute high knees
12 side lunges
12 kettlebell swings x3
12 donkey kicks
1 minute high knees
12 lunges x3
12 glute bridges x3
12 jump squats x3
1 minute high knees
Friday - Upper Body & Cardio
200 jump rope
12 triceps kickbacks x3
12 push-ups x3
12 standing bicep curls x3 100 jump rope x3
12 tricep dips x3
12 hammer curls x3
12 overhead
shoulder press x3
100 jump rope x3
Saturday - Abs & Cardio
120 jump rope
30 sec planks
45 sec mountain climbers 30 sec plank
25 bicycle crunches
30 sec plank
120 jump rope
25 v crunches
100 jump rope
25 v crunches
25 bicycle crunches
20 v crunches
25 bicycle crunches
100 jump rope
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