Pre-Summer Shred
Chris Bodo Training
Personal Training, Strength & ConditioningWant to look your best this summer in a bathing suit? This Pre-Summer Shred program is a 3 month muscle building, fat burning regime that will get you results. IF you are committed to the program, disciplined enough to stay consistent and ready to work hard than you will look amazing, feel amazing, and have the body you've always wanted.
This program is very detailed on exactly what you need to do to achieve your body goals; each workout has videos and explanations to guide you through. I am always available for questions and will be interactive through your training journey.
Lets get shredded!!
Prep
A
Warm-Up 1.
Each exercise will have the reps or time (in sec) beside it. Go through the warm up 1 time. 1. Bodyweight Squats 15 Reps 2. Push-Ups 10 Reps 3. Alternating Lunges 10 Reps total (5 each leg) 4. Arm Circles Front 10-15 sec 5. Arm Circles Back 10-15 sec 6. Hip Internal Rotation 10 Reps 7. Hip External Rotation 10 Reps 8. Inch Worm Push-Up 5 Reps 9. High Knees In Place 15 sec 10. Squat Jumps 5 Reps 11. T-Jacks 15 sec
B1
Kettlebell Swings
3 x 10
B2
Pull-Up
C1
Trap Bar Deadlift.
3 x 5
C2
Deadbug
3 x 10
D1
Inverted Row.
D2
Single Leg RDL.
3 x 5
Conditioning
A
Plank Core Circuit
Plank Core Circuit 25 seconds WORK, 15 seconds REST (if it's too challenging do 20sec work and 20sec rest) 2 or 3 times through the circuit (you decide)! 1 minute rest before repeating circuit. 1. Front Plank 2. Side Plank Right 3. Side Plank Left 4. Plank March 5. Mountain Climbers Rest 1 minute.
Prep
A
Warm-Up 1.
Each exercise will have the reps or time (in sec) beside it. Go through the warm up 1 time. 1. Bodyweight Squats 15 Reps 2. Push-Ups 10 Reps 3. Alternating Lunges 10 Reps total (5 each leg) 4. Arm Circles Front 10-15 sec 5. Arm Circles Back 10-15 sec 6. Hip Internal Rotation 10 Reps 7. Hip External Rotation 10 Reps 8. Inch Worm Push-Up 5 Reps 9. High Knees In Place 15 sec 10. Squat Jumps 5 Reps 11. T-Jacks 15 sec
B1
Back Squat.
3 x 5
B2
Squat Jumps
3 x 5
C1
Bench Press
3 x 5
C2
Dips
3 x 5
D1
Split Squat.
3 x 5
D2
Push-Up.
3 x 10
D3
Band Overhead Tricep Extension
3 x 10
Conditioning
A
Plank Core Circuit
Plank Core Circuit 25 seconds WORK, 15 seconds REST (if it's too challenging do 20sec work and 20sec rest) 2 or 3 times through the circuit (you decide)! 1 minute rest before repeating circuit. 1. Front Plank 2. Side Plank Right 3. Side Plank Left 4. Plank March 5. Mountain Climbers Rest 1 minute.
Prep
A
Warm-Up 1.
Each exercise will have the reps or time (in sec) beside it. Go through the warm up 1 time. 1. Bodyweight Squats 15 Reps 2. Push-Ups 10 Reps 3. Alternating Lunges 10 Reps total (5 each leg) 4. Arm Circles Front 10-15 sec 5. Arm Circles Back 10-15 sec 6. Hip Internal Rotation 10 Reps 7. Hip External Rotation 10 Reps 8. Inch Worm Push-Up 5 Reps 9. High Knees In Place 15 sec 10. Squat Jumps 5 Reps 11. T-Jacks 15 sec
B1
Step Ups
3 x 8
B2
Alternating Side Lunge
3 x 5
C1
Shoulder Press.
3 x 8
C2
Dumbbell Fly's
3 x 8
D1
Farmers Walk
3 x 0:25
D2
Dumbbell Bicep Curl (Alternating)
3 x 8
