Shred For Summer
Hero Coaching
Shred to Summer
12-Week Fatloss Training Plan
This program is designed to transform you into a fat burning machine and get you shredded just in time for summer!
Each training phase is programmed specifically to make you more efficient at utilizing fat as fuel and keep you lean! The first phase aims to reprogram your body to burn fat as its main fuel source, utilizing basic strength and lower intensity conditioning & cardio, and as you move through each phase the intensity ramps up to continue to support fat loss.
Included:
- 3x 4-week training cycles
- 4x programmed workouts per week
- 2x "bonus" conditioning & cardio workouts
- Access to me coaching you through each cycle
On top of dropping body fat, you will also improve your strength, conditioning and overall body composition.
I will be there every step of the way to ensure you have everything you need to get the best results possible!
Are you ready? Let's go!
A
Back Squat
3 x 8
B
Incline Bench Press
3 x 8
C
Chest-Supported DB Row
3 x 8
D
DB Reverse Lunge
3 x 8
E
Rowing
3 x 0:40 @ 1:00
F1
Walk
5 x 1:00
F2
Jog
5 x 1:00
A1
Walk
3 x 1:00
A2
Jog
3 x 1:00
A3
Run
3 x 1:00
B
Assault Bike
4 x 0:10 @ 0:50
C1
Air Squat
4 x 12
C2
Push-Up
4 x 10
C3
Reverse Crunch
4 x 20
C4
Assault Bike
4 x 1:00
D
Assault Bike
4 x 0:10 @ 0:50
E
Walk
1 x 10:00
A
Front Squat
3 x 10
B
Shoulder Press
3 x 10
C
Lat Pulldown
3 x 10
D
Assault Bike
4 x 0:20
E
Sled Push
3 x 40
F
Walk
1 x 10:00
A
Walk
1 x 30:00
A
Back Squat
3 x 8
B
Romanian Deadlift
3 x 8
C
Bench Press
3 x 8
D1
Assault Bike
3 x 0:40
D2
DB Farmer's Walk
3 x 0:40
A1
Incline DB Bench Press
3 x 12
A2
Lat Pulldown
3 x 12
B1
Prone Machine Hamstring Curl
3 x 12
B2
DB Lateral Raise
3 x 15
C1
DB Bicep Curls
3 x 15
C2
Tricep Rope Pulldowns
3 x 15
D
Walking Lunges
1 x 50
