Summer Shred
Body By Binetti
General Fitness, Strength & Conditioning8-week program developed from over 15 years of training thousands of people ranging from elite athletes to general population. This program offers 5 sessions per week including: 4 lifts split into upper/lower body HIIT conditioning Zone 2 steady state training Mobility/flexibility and recovery included!
Don't wait! Get yourself into peak shape to be outside all summer.
Circuit
A
2 Rounds: 8/Side Frog Rock with Rotation 10 Steps/Side Lateral Push-Up Walk 5/Side Plank Rotation
B1
BB Bench Press
3 x 10
B2
DB Unsupported 1-Arm Row
3 x 10
C1
DB 1-Arm Incline Press
12, 10, 8, 6
C2
Chin-Up 3 Position Hold
3 x 3
D1
DB Push-Up Row
3 x 5
D2
Cable Rope Curl
3 x 15
E1
Cable Chest Fly
2 x 12
E2
DB Shrug
2 x 15
Intensive Tempos
F
3 Rounds: :15 on / :45 off x 5 times = 1 Round 2 min active recovery between sets RPE 9 (out of 10)
A1
Hip Rock into Cobra
2 x 8
A2
Birddog
2 x 5
A3
SL Long Glute Bridge Hold
2 x 20
A4
RDL to Squat
2 x 5
B1
DB Cyclist Squat
4 x 10
B2
DB RDL
4 x 10
C1
Leg Curl
3 x 6
C2
Bench Shoulder Supported Hip Thrust
3 x 6
D1
Farmers Walk
4 x 30
D2
Plank
2 x 30
D3
Weighted Sit-Up
2 x 15
E
Zone 2 Steady State
1 x 20:00
A
Circuit
B
5 ROUNDS :30 work/:30 rest 1:00 rest between rounds Pick 5 exercises from the list below: Sled Push Backward Sled Drag 10yd Continuous Shuffle Pogos/Jump Rope MB Slam MB Rotational Slam 10yd Continuous Run 10yd Continuous Skip Fwd/Bkwd Crawl MB Throw
A1
Child's Pose Reach & Rotate
2 x 5
A2
Down Dog to Pushup
2 x 5
A3
Cable Facepull
2 x 8
B1
BB Overhead Press
8 x 5
B2
Wide Grip Lat Pulldown
8 x 5
C1
DB Bench Press
10, 5, 10, 5
C2
Cable Row
10, 5, 10, 5
D1
DB Pullover
3 x 8
D2
DB Lateral Raise
3 x 8
D3
Rope Tricep Pushdown
3 x 8
A1
Hip Circles
2 x 5
A2
Cook Hip Lift
2 x 8
A3
Shinbox with Rotation
2 x 5
A4
SL RDL to Forward Lunge
2 x 5
B
Deadlift
10 x 3
C1
Goblet Split Squat
4 x 8
C2
DB Supported SL RDL
4 x 5
D1
Ab Rollout
2 x 10
D2
DB Single-leg Calf Raise
2 x 8
D3
Side Plank
2 x 20
E
Zone 2 Steady State
1 x 20:00
A
Recovery
For Completion
