Page 19 - THE 8 WEEK SHRED PROGRAM - Worksheet

The 8 Week Shred Program

PHASE 2 WORKOUTS (CONT.)

CIRCUIT 1

4 rounds of 15: Standing Dumbbell Overhead Press

Stand with feet hip width apart and a dumbbell in each hand, palms facing out. Bend at the elbow
executing a bicep curl, then rotate palms out at shoulder height and finish by pushing your arms up above
your head until the dumbbells almost touch. Your arms should not completely straighten. Reverse the

motion and return to the starting position.

4 rounds of 30: Butt Kicks

Stand with feet facing forward and parallel. Begin jogging in place and bring each heel to meet your glutes.
Each time you contact one heel with a glute counts as 1.

4 rounds of 20: Push-Ups

Begin in a plank position with your arms and hands directly under shoulders, body straight and maybe
your hips raised slightly above your legs if you have trouble keeping your back from sagging. It’s better
to have a slightly inverted v-shape than to have your back in a compromising position. Begin bending
your elbows to lower your entire body almost to the floor. Reverse the motion and return to a high plank
to complete the exercise. If you have limited upper body strength, or previous shoulder injuries, you may

want to drop your knees to the ground to reduce the amount of stress on your shoulders and back.

4 rounds of 18: Exercise Ball Dumbbell Chest Press

Hold a dumbbell in each hand against your chest and sit on an exercise ball. Lie back on the ball, slowly
lowering your torso so your neck and upper back are supported and your glutes are holding your hips

elevated in a tabletop position. Raise the dumbbells above your chest and rotate palms forward. Bend at
the elbows until your arms are at 90 degrees, or your upper arms are parallel with the ground. Reverse the
motion, pushing fists toward each other until the dumbbells almost touch.

4 rounds of 15: Exercise Ball Tricep Kickback

Hold a dumbbell in each hand against your chest and sit on an exercise ball. Lie back on the ball, slowly
lowering your torso so your neck and upper back are supported and your glutes are holding your hips up

in a tabletop position. While holding the dumbbells up above either side of your head, palms facing one
another, bend at the elbows and let your fists come closer to your head until your forearms are parallel to
the ground. Push arms straight to complete the exercise.

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