Shred! - At-home
Contemporary Athlete
General FitnessSHRED! has been one of our most effective programs to help people get started on their fitness journey. For the past 4+ years we have used it effectively to help hundreds of clients get started or restart their health and wellness journey. It is designed for beginners but can be vertically modified for any fitness level.
If you are looking to start working out, or restart. This program is for you. It was developed by our staff and refined based on client feedback and direct results. This program with a basic nutrition program has help clients lose on average 8-10" of body fat just by showing up and doing the work 4 days a week.
Prep
A
Shred Warm-up V.1
Banded: low walk high walk lateral shuffle leg extensions (10 x forward/side/back) High knee pull Ankle basket Hip turnout High kick 10 x Inchworms w/ knee drive (L/R) 10 x Deadbugs
Conditioning
B
Monday I: sprints, running
2 cycles: 4 minutes rest between 6 x 30 sec on / 30 sec off - Wall Drivers (tight core) 6 x 30 sec on / 30 sec off - Seated sprinters 6 x 40 meter run/ rest 60 seconds ( or 15 seconds mountain climbers or high knees as fast as you can if cannot run outside) 6 rounds of each exercise, then rest 4 minutes, then repeat for a second cycle
Recovery
C
Cool-down: open
Cool-down: Breathe Roll Stretch Mobility
Prep
A
Shred Warm-up V.1
Banded: low walk high walk lateral shuffle leg extensions (10 x forward/side/back) High knee pull Ankle basket Hip turnout High kick 10 x Inchworms w/ knee drive (L/R) 10 x Deadbugs
Uncategorized
B
10 x EMOM (20 min) (alt. minutes work)
10 x EMOM (20 minutes) (alt. minutes work) 8 x dumbbell clean 8 x dumbbell thruster
Uncategorized
C
6 x 20/20 (list) - mb wall ball center/bent row/db discus/db discus
6 rounds 20 sec on / 20 sec off (list) Mountain climbers DB bent over rows DB discus (R) DB discus (L)
Recovery
D
Cool-down: open
Cool-down: Breathe Roll Stretch Mobility
Uncategorized
A
Go For A Walk!
Go for a walk. Just go for a walk. Get outside. In some sunshine. Breathe. And I challenge you: no electronics; or, at least turned off and stowed away, un-touched and un-looked at.
Prep
A
Shred Warm-up V.1
Banded: low walk high walk lateral shuffle leg extensions (10 x forward/side/back) High knee pull Ankle basket Hip turnout High kick 10 x Inchworms w/ knee drive (L/R) 10 x Deadbugs
Uncategorized
B
2 x 30 x 16/16: skierg/mtn climber [ 6 minutes rest ] 30 x 16/16 skierg/russian twist
30 x 16 sec on / 16 sec off Flutter kicks / swimmer kicks Mtn climber 6 minutes rest between sets 1 and 2 30 x 16 sec on / 16 sec off Flutter kicks / swimmer kicks Russian Twist
Recovery
C
Cool-down: open
Cool-down: Breathe Roll Stretch Mobility
Prep
A
Shred Warm-up V.1
Banded: low walk high walk lateral shuffle leg extensions (10 x forward/side/back) High knee pull Ankle basket Hip turnout High kick 10 x Inchworms w/ knee drive (L/R) 10 x Deadbugs
Uncategorized
B
2 x 8 x 30/15 - floor bench press (db/kb) / banded pallof hold
2 cycles: 8 x 30 sec on / 15 sec off (8 of each exercise) Floor bench press (DB/KB) Side plank (alt sides each time you cycle back to them) Rest 2 minutes
Recovery
C
Cool-down: open
Cool-down: Breathe Roll Stretch Mobility
Uncategorized
A
Go For A Walk!
Go for a walk. Just go for a walk. Get outside. In some sunshine. Breathe. And I challenge you: no electronics; or, at least turned off and stowed away, un-touched and un-looked at.
Uncategorized
A
Go For A Walk!
Go for a walk. Just go for a walk. Get outside. In some sunshine. Breathe. And I challenge you: no electronics; or, at least turned off and stowed away, un-touched and un-looked at.
David Bender
Owner/CEO Growing up rowing, swimming, and diving his collegiate athletic years were spent as a Division 1 springboard and platform diver for Southern Methodist University. After 10 years in the private fitness sector he opened Contemporary Athlete in 2012 a highly successful sport-specific training facility. Dave holds a number of certifications as a coach and trainer.
Ian Cutting
CSCS, B.S. Fitness and Wellness - SUNY Plattsburgh Head Programmer at CA since 2017 As a student athlete at Plattsburgh he played soccer player for one season as a member of the 2013 SUNYAC championship team, after which he moved on to running and sprinting for the track and field team.
It literally does what it is called. If you want fast results. It delivers.
Get Shred! - At-home
Mark
Programmer/Webdesigner
Verified Athlete""CA's Shred program is where my wife and I started, it got us ready to transition into the "NINJAFIT" program in just 6 weeks.""
Amy
Busy wife, and fitness fanatic
Verified Athlete""Shred got me into the kind of shape that I had been chasing for years at other facilities. Designed around my needs, and with excellent coaching, I got stronger than expected, and lost a ton of weight in the process.""
Kim
Full time wife, mother, boss
Verified Athlete""In 3 cycles of SHRED, I lost over 30 inches, and as many pounds""
