Shred! - At-home

Contemporary Athlete

General Fitness
Coaches
David Bender and Ian Cutting

SHRED! 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.

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Weight Loss
Shred is a great kick started program. If you haven't moved in years or are looking to get back on the exercise bus. This is the program for you. We have been using SHRED as one of our beginning fitness programs for our clients for the past 4+ years and have helped 100's of people take a step in reclaiming their health.
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Strength
Shred focuses on metabolic HIIT to get you great results in a short period of time. Because the program is primarily built around bodyweight movement you can do it anywhere and strength and tone in the way you have been looking for but without feeling like you "aren't fit enough" to get started. It is completely beginner friendly but will only become as hard as you chose to make it.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 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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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow. With an option for live coaching with our staff.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Body Weight, phone or clock timer
Recommended
Concept 2 Skierg // dumbbells // resistance bands
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

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

Monday
Week 1 Day 2

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

Tuesday
Week 1 Day 3

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.

Wednesday
Week 1 Day 4

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

Thursday
Week 1 Day 5

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

Friday
Week 1 Day 6

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.

Saturday
Week 1 Day 7

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.

Coaches
coach-avatar 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.

coach-avatar 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.

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Shred...

It literally does what it is called. If you want fast results. It delivers.

Get Shred! - At-home
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FAQs
Who is this for?
Anybody, at any fitness level. Shred is has been our best starter fitness program for the past 4+ years. It gets great results in just 6 weeks.
What if I miss a day?
Great Questions! As the program is only designed for four days a week to allow for optimal recovery you can make it up on one of your "off" days.
What should I expect on an average training day?
45-50 minutes of full body training. It is designed to be an all in, all out program. We don't want to waste anybody's time. So its simple to follow, and simple to complete.
How much communication will I get with the coach?
As much or as little as you are looking for within the app. We do offer live coaching as well, no matter where you are in the world but it is at an additional fee.
The Proof
verified-athlete-avatar 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.""

verified-athlete-avatar 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.""

verified-athlete-avatar Kim

Full time wife, mother, boss

Verified Athlete

""In 3 cycles of SHRED, I lost over 30 inches, and as many pounds""

Shred! - At-home