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Build and Shred

Grounded Health & Performance

Coach
Andy Fortuna

Grounded Health & Performance presents Build and Shred, where we're all about helping you become the strongest, fittest version of yourself in just eight weeks! 

In this program, we've got your back, your core, and every muscle in between covered. We'll focus on boosting your mobility, building rock-solid strength, and dialing up your endurance, so you can tackle any challenge life throws your way.

All you need: 

  • 1 medium dumbbell or kettlebell
  • 1 heavy dumbbell or kettlebell
  • Yoga Mat

With three training days a week, we've crafted a schedule that's both effective and manageable, giving you the perfect balance between pushing yourself and allowing for proper recovery.

So, if you're ready to take your health and performance to the next level with a program that's not only effective but also empathetic to your needs, join us for Build and Shred and let's make those gains together!

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Enhanced Muscle Growth
The Build and Shred program is designed to maximize muscle hypertrophy through a combination of progressive overload and varied exercise routines. By systematically increasing the weight and intensity, it stimulates muscle fibers effectively, promoting significant muscle growth over the 8-week period.
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Improved Fat Loss
This program integrates high-intensity interval training (HIIT) with strength training, optimizing fat burning while preserving lean muscle mass. The combination of aerobic and anaerobic exercises elevates your metabolism, leading to more efficient fat loss.
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Increased Strength and Power
Focusing on compound movements such as squats, deadlifts, and bench presses, the program enhances overall strength and power. These exercises recruit multiple muscle groups, allowing you to build a solid foundation of strength that can improve performance in various physical activities.
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Enhanced Athletic Performance
By incorporating functional training elements, the program improves your agility, balance, and coordination. These benefits are crucial for athletes looking to enhance their performance in sports and daily activities, as they contribute to better movement efficiency and reduced injury risk.
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Boosted Mental Resilience
The structured and challenging nature of the Build and Shred program helps develop mental toughness and resilience. Committing to a demanding workout regimen instills discipline and a strong work ethic, which can translate into other areas of life, enhancing overall well-being and productivity.
Features
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Programming 3 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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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
1 Medium Dumbbell or Kettlebell // 1 Heavy Dumbbell or Kettlebell
Recommended
Yoga or Exercise Mat
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

GHP Warm Up

A

Perform as a circuit and do 2 rounds of 4 reps of all exercises

B1

KB Deadlift

3 x 8 @ 6

B2

Single Arm KB OH Press

3 x 8 @ 6

AMRAP

C

Perform as many rounds of the following exercises as you can in 10 minutes: 1KB Rev Lunge 4/4 1KB BO Row 4/4 MT Climber 10

GHP Cooldown

D

Perform each position for 1 min. Focus on leaning into the tension areas and use deep inhales and exhales as you work each position until time to switch. If needed, spend a little more time in each position.

Tuesday
Week 1 Day 3

Prep

A

GHP Warm Up

Perform as a circuit and do 2 rounds of 4 reps of all exercises

B1

1KB Goblet Squat

3 x 8 @ 8

B2

KB Overhead Pull to Extend

3 x 8 @ 8

B3

Bent Knee Side Plank

3 x 30

EMOTM

C

Complete 10 min. Perform the group of exercises listed below in under 1 min and use the left over time to recover. Ideally, you will have 20 to 25 seconds to recover. If you need less recovery time add 1 repetition if you need more recovery time remove 1 repetition 1KB Staggered Deadlift 4 on left /4 on right Knee Press 4 repetitions

Recovery

D

GHP Cooldown

Perform each position for 1 min. Focus on leaning into the tension areas and use deep inhales and exhales as you work each position until time to switch. If needed, spend a little more time in each position.

Thursday
Week 1 Day 5

Prep

A

GHP Warm Up

Perform as a circuit and do 2 rounds of 4 reps of all exercises

B1

SL Box Squat

3 x 8 @ 8

B2

Single Arm Floor Press

3 x 8 @ 8

[30/30 x 5] 2

C

Perform each exercise for 30 seconds and rest for 30 seconds before moving on to next exercises. Complete 2 rounds Clean Lateral Squat 1KB Push Press L 1KB Push Press R KB/DB swing Quadruped DB Drag More challenge? Add an extra round.

Recovery

D

GHP Cooldown

Perform each position for 1 min. Focus on leaning into the tension areas and use deep inhales and exhales as you work each position until time to switch. If needed, spend a little more time in each position.

Coach
coach-avatar Andy Fortuna

Andy has dedicated the last 8 years to teaching everyday athletes how to overcome pain, unlock athletic performance, and develop mental/physical resilience. As a Athletic Trainer and Strength Coach, Andy combines his knowledge and expertise in sports medicine, TCM, manual therapy, and strength training to facilitate the natural healing and power of the human body

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Transform Your Mind & Body. Elevate Your Life!

Boost your performance and achieve unparalleled fitness with a meticulously crafted regimen designed for maximum results.

Get Build and Shred
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Build and Shred