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Pre-Summer Shred

Chris Bodo Training

Personal Training, Strength & Conditioning
Coach
Chris Bodo

Want 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!!

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Build Muscle
Adding more muscle will help burn fat off your body and generally make you look and feel better!
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Burn Fat
Mixing the strength building with core and cardio (along with a good diet) will strip fat from your body!
Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Equipment
Required
Barbell // Dumbbell
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Sample Week
Week 1 of 12-week program
Sunday
Strength Day 1

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

Monday
Light Cardio/Core Circuit

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.

Tuesday
Strength Day 2

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

Wednesday
Light Cardio/Core Circuit

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.

Thursday
Strength Day 3

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

Coach
coach-avatar Chris Bodo

Professional Hockey Player/Strength Coach

Pre-Summer Shred