Josh Holyfield Personal Development

Coach
Ashwini Kher

Features
1 sessions per week
Must use App app to view and log training
Program Training
$30
Get Body Weight Super Shred - 6 Week Body Weight Protocol
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Sample Week
Week 1 of 6-week program
Sunday
Warm Up

A

Full Body Stretch

1 x 5:00

B

Running in Place

1 x 30

C

Jumping Jacks

1 x 30

D

Running

1 x 5:00

Sunday
Upper Body 1

A1

Push-Up

1 x 30

A2

Bear Crawl

1 x 30

A3

Wide Grip Pull Ups

1 x 30

A4

Plank

1 x 30

A5

Sprint

1 x 30

B

Rest

1 x 60

C1

Plank to Push-Up

1 x 30

C2

Overhead Clap

1 x 30

C3

Chin-Up

1 x 30

C4

Sit-up

1 x 30

C5

Sprint

1 x 30

D

Rest

1 x 60

E1

Decline Push Up

1 x 30

E2

Burpee

1 x 30

E3

Bench Dips

1 x 30

E4

Hollow Body Hold Flutter Kicks

1 x 30

E5

Sprint

1 x 30

Sunday
Cool Down

A

Running

1 x 5:00

B

Full Body Stretch

1 x 5:00

Monday
Warm Up

A

Full Body Stretch

1 x 5:00

B

Running in Place

1 x 30

C

Jumping Jacks

1 x 30

D

Running

1 x 5:00

Monday
Lower Body 1

A1

Body Weight Squat

1 x 30

A2

Inchworm

1 x 30

A3

Alternating BW Forward Lunge

1 x 30

A4

Side Plank on Elbows

1 x 30

A5

Side Plank on Elbows

1 x 30

A6

Sprint

1 x 30

B

Rest

1 x 60

C1

Squat Jump

1 x 30

C2

Glute Bridge

1 x 30

C3

Bodyweight Step-Up

1 x 30

C4

Crunches

1 x 30

C5

Sprint

1 x 60

D

Rest

1 x 60

E1

Body Weight Reverse Lunge

1 x 30

E2

Tuck Jumps

1 x 30

E3

Elevated Body Weight Calf Raise

1 x 30

E4

Bicycle Crunch

1 x 30

E5

Sprint

1 x 30

Monday
Cool Down

A

Running

1 x 5:00

B

Full Body Stretch

1 x 5:00

Tuesday
HIIT Cardio

A

Running

1 x 2:00

B1

Running

8 x 30

B2

Running

8 x 90

C

Running

1 x 2:00

Wednesday
Warm Up

A

Full Body Stretch

1 x 5:00

B

Running in Place

1 x 30

C

Jumping Jacks

1 x 30

D

Running

1 x 5:00

Wednesday
Upper Body 2

A1

Diamond Push-Up

1 x 30

A2

Bear Crawl

1 x 30

A3

Wide Grip Pull Ups

1 x 30

A4

Plank

1 x 30

A5

Sprint

1 x 30

B

Rest

1 x 60

C1

Wide Push Up

1 x 30

C2

Mountain Climber

1 x 30

C3

Chin-Up

1 x 30

C4

Sit-up

1 x 30

C5

Sprint

1 x 30

D

Rest

1 x 60

E1

Wide Incline Push Up

1 x 30

E2

Burpee

1 x 30

E3

Bench Dips

1 x 30

E4

Tiger Crawls

1 x 30

E5

Sprint

1 x 30

Wednesday
Cool Down

A

Running

1 x 5:00

B

Full Body Stretch

1 x 5:00

Thursday
Warm Up

A

Full Body Stretch

1 x 5:00

B

Running in Place

1 x 30

C

Jumping Jacks

1 x 30

D

Running

1 x 5:00

Thursday
Lower Body 2

A1

Body Weight Squat

1 x 30

A2

Mountain Climber

1 x 30

A3

Alternating BW Forward Lunge

1 x 30

A4

Side Plank on Elbows

1 x 30

A5

Side Plank on Elbows

1 x 30

A6

Sprint

1 x 30

B

Rest

1 x 60

C1

Squat Jump

1 x 30

C2

Glute Bridge

1 x 30

C3

Bodyweight Step-Up

1 x 30

C4

Crunches

1 x 30

C5

Sprint

1 x 60

D

Rest

1 x 60

E1

Body Weight Reverse Lunge

1 x 30

E2

Tuck Jumps

1 x 30

E3

Elevated Body Weight Calf Raise

1 x 30

E4

Bicycle Crunch

1 x 30

E5

Sprint

1 x 30

Thursday
Cool Down

A

Running

1 x 5:00

B

Full Body Stretch

1 x 5:00

Coach
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