KilledByKar SHRED

Lasko Fitness

Coach
Karlyn Laszkiewicz

8 weeks of programmed gym-based workouts for those looking to drop scale pounds while increase total body strength, mobility, and joint health.

SPLIT: 4-6 days

EQUIPMENT NEEDED: Full Gym + Bands

FITNESS LEVEL: Beginner-Advanced

BONUS CONTENT:

  • Demo videos for every movement
  • Movement breakdowns - detailed form analysis of commonly butchered movements
  • Dynamic Warm Ups to prep your body for every workout

Let's get it!

#KilledbyKar

$60
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LETS GET SHREDDED
This 8 week Full Body weight loss program is designed to burn maximum fat, while increasing your strength, endurance, and mobility. Prepare to be the inspiration of your friends. Your results start now!
Features
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Programming 6 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
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, and keep you going longer, all through an app.
Equipment
Required
barbell & weight plates // dumbells // kettlebells // bench // leg press machine // leg extension // leg curl machine // safety squat bar // bands // trap bar
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Sample Week
Week 1 of 8-week program
Sunday
Squat/Push

A1

Depth Jump

4 x 2

A2

Barbell Box Squat

4 x 10

A3

Glute Bridge

4 x 10

B1

Incline DB Bench Press

12, 10, 8, MAX

B2

Chest-Supported DB Row

4 x 12

C1

DB Split Squat

3 x 8

C2

DB Push Press

3 x 8

C3

Band Straight Arm Pulldown

3 x 16

D

Leg Press

6 x 7

E1

Med Ball Slams

1 x 5

E2

Reverse Crunch

1 x 10

E3

KB/DB March

1 x 20

Monday
Hinge/Pull

A1

Broad Jump

4 x 3

A2

KB swings

4 x 6

A3

Barbell Hip Thrust

4 x 12

B1

Pull-Up

4 x MAX

B2

Push-Up

4 x MAX

C1

Dual KB Deadlift+ Sumo

3 x 8

C2

Alt KB Gorilla Row

3 x 16

C3

Band Pull-Apart

3 x 16

D

Prone Hamstring Curl

1 x 7

E1

MB Squat Jump

1 x 5

E2

KB Squat Clean

1 x 10

E3

SL Glute Bridge

1 x 10

Tuesday
Aerobic Conditioning

A

Glute Bridge + MB Adduction Hold

3 x 15

B

Foot-Banded March

3 x 10

C

A-Skip

3 x 10

D

Lateral Lunge

3 x 3

E

Triple High Knee + Drop Jump

3 x 4

Tuesday
FARTLEK/INTERVAL RUN

A

Run

1 x 1:30

B

Jog

1 x 1:30

C

Run

1 x 1:00

D

Jog

1 x 1:00

E

Run

1 x 1:00

F

Jog

1 x 1:00

G

Run

1 x 0:45

H

Jog

1 x 0:45

I

Run

1 x 0:45

J

Jog

1 x 0:45

K

Run

1 x 0:30

L

Jog

1 x 0:30

M

Run

1 x 0:30

N

Jog

1 x 0:30

O

Walk

1 x 6:00

Wednesday
Lunge/Push

A1

Bent Over Dynamic MB Pass

4 x 5

A2

Bench Press

4 x 10

A3

Band Row

4 x 10

B1

DB Reverse Lunge

4 x 10

B2

Non-alternating Split Jumps

4 x 5

C1

Half Kneeling SA DB Press

3 x 8

C2

DB Tricep Kickbacks

3 x 16

C3

DB Rear Delt Raise

3 x 16

D

Tricep Pushdown

6 x 7

E1

Hand Release Push-Up

1 x 6

E2

DB Walking Lunge

1 x 12

E3

Wall Balls

1 x 6

Thursday
Hinge/Pull/Carry

A1

Trap Bar Deadlift

4 x 10

A2

trap bar carry

4 x 20

B1

DB RDL

4 x 10

B2

Lat Pulldown

4 x 12

C1

1.5 Goblet Squat

3 x 8

C2

SL Hip Thrusts

3 x 8

C3

DB Front + Lateral Raise

3 x 8

Friday
Anaerobic Conditioning

A

Leg Slides

1 x 10

B

Glute Bridge + MB Adduction Hold

3 x 15

C

Foot-Banded March

3 x 10

D

A-Skip

3 x 10

E

Lateral Lunge

3 x 3

F

Triple High Knee + Drop Jump

3 x 4

Friday
Maximal Sprints 

A

Sprint

10 x 10 @ 50

Coach
More from Lasko Fitness
coach-avatar Karlyn Laszkiewicz

CPT, Founder of Lasko Fitness

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Want more of #killedbykar? Repeat this program, but be sure to increase your weights. Or checkout the Lasko Fitness site for more gym & home-based workout programs

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