Risen Nutrition & Wellness
Endurance, Strength & Conditioning, Powerlifting, General FitnessWe want to take a moment to thank you. Thank you for putting your trust in us to help you reach your goals. We at Risen Nutrition & Wellness are dedicated to improving your total wellness and understand that this takes a whole person approach. We hope to increase:
-Performance through thoughtful programming over the next 100 days
-Intellectual well-being through knowledge tidbits introduced each week
-Social well-being by challenging you to invite and encourage someone else
-Mental health by building self-efficacy in your workouts and confidence in progression
Dig deep during this journey and give it 100!
Equipment
Each phase of this program is designed to work in a standard gym with basic equipment. Workouts can be modified for at home use, hotel gyms, or other facilities but are not included in the current program.
The 40.40.20 Shred Program introduces phased programming that optimizes endurance, strength,and high intensity interval training (HIIT) methods that will help you shred but also emphasize strategies that don’t solely focus on the scale. Each phase of the program is designed to work together and are linked through common trends and progression considerations.
Features5 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Basic Warmup - 40.40.20
5 – 10 minute slow jog/rower/walk 20 meters Extended High Knee Walk(with arms) 20 meters Monster Walk Forward/Backward 20 meters Lateral Squat Walk 20 meters Lunge and Rotate 20 meters Running High Knees 20 meters Running Butt Kicks 20 meters Backwards Run
B
1.5- Mile Run Test
C
Push-Up
1 x MAX
D
Sit-up
1 x MAX
Prep
A
Basic Warmup - 40.40.20
5 – 10 minute slow jog/rower/walk 20 meters Extended High Knee Walk(with arms) 20 meters Monster Walk Forward/Backward 20 meters Lateral Squat Walk 20 meters Lunge and Rotate 20 meters Running High Knees 20 meters Running Butt Kicks 20 meters Backwards Run
First 40 - Day 39 - Shred
B
5 Rounds for time: Jump Rope 30 Renegade Rows (Left) 10 Jump Rope 30 Air Squats 15 Jump Rope 30 Renegade Rows (Right) 10 Jump Rope 30 Crunches 25
Conditioning
C
Basic Cooldown- 40.40.20
5 – 10 minute jog/rower/walk 3 – 5 Foam Roller Rotations, back 3 – 5 Foam Roller Rotations, each glute 20 secs. Hurdle Stretch-Lean Back/Reach Forward, each leg 20 secs. Glute Pretzel Stretch (each leg) 20 secs. Twisting Glute/Back Stretch 20 secs. Butterfly Stretch 20 secs. Downward Dog Calf Stretch(each foot)
Conditioning
A
Basic Warmup - 40.40.20
5 – 10 minute slow jog/rower/walk 20 meters Extended High Knee Walk(with arms) 20 meters Monster Walk Forward/Backward 20 meters Lateral Squat Walk 20 meters Lunge and Rotate 20 meters Running High Knees 20 meters Running Butt Kicks 20 meters Backwards Run
B
Push-Up
3 x 15
C
Incline Bench Press
3 x 15
D
Seated DB Press
3 x 15
E
DB Lateral Raise
3 x 15
F
DB Tricep Kickback
3 x 15
G
Tricep Rope Pulldowns
3 x 15
Conditioning
H
Basic Cooldown- 40.40.20
5 – 10 minute jog/rower/walk 3 – 5 Foam Roller Rotations, back 3 – 5 Foam Roller Rotations, each glute 20 secs. Hurdle Stretch-Lean Back/Reach Forward, each leg 20 secs. Glute Pretzel Stretch (each leg) 20 secs. Twisting Glute/Back Stretch 20 secs. Butterfly Stretch 20 secs. Downward Dog Calf Stretch(each foot)
Conditioning
A
Basic Warmup - 40.40.20
5 – 10 minute slow jog/rower/walk 20 meters Extended High Knee Walk(with arms) 20 meters Monster Walk Forward/Backward 20 meters Lateral Squat Walk 20 meters Lunge and Rotate 20 meters Running High Knees 20 meters Running Butt Kicks 20 meters Backwards Run
B
Lat Pulldown
3 x 15
C
Bent Over DB Row
3 x 15
D
DB Bicep Curls
3 x 15
E
Alternating DB Hammer Curl
3 x 15
F
Front Plate Raise
3 x 15
G
Chest Supported Rear Delt Flyes
3 x 15
Conditioning
H
Basic Cooldown- 40.40.20
5 – 10 minute jog/rower/walk 3 – 5 Foam Roller Rotations, back 3 – 5 Foam Roller Rotations, each glute 20 secs. Hurdle Stretch-Lean Back/Reach Forward, each leg 20 secs. Glute Pretzel Stretch (each leg) 20 secs. Twisting Glute/Back Stretch 20 secs. Butterfly Stretch 20 secs. Downward Dog Calf Stretch(each foot)
Conditioning
A
Basic Warmup - 40.40.20
5 – 10 minute slow jog/rower/walk 20 meters Extended High Knee Walk(with arms) 20 meters Monster Walk Forward/Backward 20 meters Lateral Squat Walk 20 meters Lunge and Rotate 20 meters Running High Knees 20 meters Running Butt Kicks 20 meters Backwards Run
B
Back Squat
3 x 15
C
Leg Extension
3 x 15
D
Lying Leg Curl
3 x 15
E
Single Leg RDL
3 x 15
F
Calf Raise
3 x 15
G
Wide Stance Leg Press
3 x 15
Conditioning
H
Basic Cooldown- 40.40.20
5 – 10 minute jog/rower/walk 3 – 5 Foam Roller Rotations, back 3 – 5 Foam Roller Rotations, each glute 20 secs. Hurdle Stretch-Lean Back/Reach Forward, each leg 20 secs. Glute Pretzel Stretch (each leg) 20 secs. Twisting Glute/Back Stretch 20 secs. Butterfly Stretch 20 secs. Downward Dog Calf Stretch(each foot)
A
Foam Roll
1 x 5:00
B
Stretch
1 x 20:00
Prep
A
Basic Warmup - 40.40.20
5 – 10 minute slow jog/rower/walk 20 meters Extended High Knee Walk(with arms) 20 meters Monster Walk Forward/Backward 20 meters Lateral Squat Walk 20 meters Lunge and Rotate 20 meters Running High Knees 20 meters Running Butt Kicks 20 meters Backwards Run
First 40 - Day 34 - Shred
B
5 Rounds for time: Burpees (4ct) 15 Plank Shoulder Taps 20 (10ea) Kettlebell Swings 25 Reverse Lunges 30 (15ea) Jumping Jacks 35 Flutter Kicks 40 (20 ea)
Conditioning
C
Basic Cooldown- 40.40.20
5 – 10 minute jog/rower/walk 3 – 5 Foam Roller Rotations, back 3 – 5 Foam Roller Rotations, each glute 20 secs. Hurdle Stretch-Lean Back/Reach Forward, each leg 20 secs. Glute Pretzel Stretch (each leg) 20 secs. Twisting Glute/Back Stretch 20 secs. Butterfly Stretch 20 secs. Downward Dog Calf Stretch(each foot)
