Shred For Summer: Training by Sonne Skedgwell in TrainHeroic

Shred For Summer

Hero Coaching

Coach
Sonne Skedgwell

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!

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Lose 4-10kg in 90-days
While you will surely drop fat with this plan, you will also improve your strength, conditioning and body composition.
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Access to me
I will be there every step of the way to make sure you have all the support you need to maximise your results.
Features
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Access to your coaches
Access to me coaching you through each training cycle
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Programming 6 days per week
4x strength workouts a week, 2x cardio/conditioning workout a week (optional)
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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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
Barbell, Dumbbells, Cardio Equipment
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Sample Week
Week 1 of 12-week program
Sunday
Day 1 - Whole-body A

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

Monday
Day 2 - Cardio

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

Tuesday
Day 3 - Whole-body B

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

Wednesday
Day 4 - Cardio

A

Walk

1 x 30:00

Thursday
Day 5 - Whole-body C

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

Friday
Day 6 - Gap Workout

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

Shred For Summer