Page 20 - THE 8 WEEK SHRED PROGRAM - Worksheet
P. 20
The 8 Week Shred Program
PHASE 2 WORKOUTS (CONT.)
CIRCUIT 2
4 rounds of 15: Dumbbell Squat w/ Overhead Press
Stand with feet hip width apart, toes pointed straight forward. Holding a dumbbell in each hand at shoulder
height, lower down into a squat until upper thighs are parallel with the ground. Raise up to standing while
simultaneously pushing the dumbbells up, palms facing forward, until they almost touch above your head.
4 rounds of 25: Bodyweight Walking Lunges
Start from standing with feet hip width apart. Step forward about one and a half times the length of a
walking stride, and begin kneeling down so that your front leg reaches 90 degrees. Don’t let your back
knee hit the ground. Straighten back up to a standing position by raising up and bringing your back leg to
meet your front. Repeat with the other leg. Both legs count as one repetition.
4 rounds of 18: Jump Squats
Stand with your feet hip width apart and toes pointed forward. Lower into a squat until your upper thighs
are parallel with the ground, then jump to a standing position coming up off the ground and landing gently,
dropping right back into a squat again.
4 rounds of 10: Exercise Ball Hamstring Curls
Lie on your back with your legs elevated and an exercise ball under your heels. Lift up at the hips to create
a straight line down the length of your body and curl your heels toward your buttocks. Make sure your hips
are moving up while your heels are coming in toward your torso. Slowly let your legs back out and return to
starting position.
4 rounds of 10: Bridge
Lie on the ground with your knees up, and feet resting on the ground hip width apart. Your heels should be
just far enough from your glutes that you can barely touch them with the tips of your fingers. Place each
hand on either side of your body, palm down, for support. Raise your hips up toward the ceiling until your
body forms a straight line from your knees to your shoulders. Hold and contract your buttocks at the top
for the count of three, then very slowly return to the ground.
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