Page 21 - THE 8 WEEK SHRED PROGRAM - Worksheet

The 8 Week Shred Program

PHASE 2 WORKOUTS (CONT.)

CIRCUIT 3

4 rounds of 3x30 seconds: Plank

Start in a push-up position with your arms straight and your body elevated off the ground in a straight line.
Hold this position for 30 seconds, then rest and repeat for a total of three repetitions.

4 rounds of 10: Bicycles

Lie on your back and bring both knees up so legs are at a 90 degree angle. Place hands behind head and
extend your right leg straight out while simultaneously crunching up to bring the elbow of the right elbow
toward the left knee. Repeat on the opposite side. This counts as one repetition.

4 rounds of 25: Burpees

Start by standing with your feet shoulder width apart and toes facing forward. Jump to a push-up position
with your body straight and hands directly beneath your shoulders. Execute a push-up (if you can’t do a
standard push-up you can drop to your knees) and then, with your hands still on the floor, jump your feet
forward to meet them in a crouched position. Jump straight up with your arms in the air with enough force
that your feet leave the ground, and land with your arms by your side. This counts as one full burpee.

4 rounds of 20: Single Leg Dumbbell Side Bends

Stand on your left foot only, holding your right foot off the ground. Hold a dumbbell in your left hand down
by your side. Bend at the waist toward your left side letting the dumbbell drop down past your hip. Repeat
on the other side with your right foot on the ground and a dumbbell in your right hand, bending to the right.

4 rounds of 10: Exercise Ball Pikes

From the start of a push-up position in a high Tip:
plank, bring the front of the shins up to rest on If you aim to place your feet wide outside
the top of an exercise ball. Bring the hips up of your hands during second part of this
toward the ceiling so that the ball rolls forward exercise, and are flexible enough in your
toward your chest and you end with your body in hamstrings, you can minimize the bend in
an upside down “V” position with the tops of your your knees and make the jump forward faster

feet resting on the ball. Slowly lower down to a and easier.
straight plank position.

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