Page 22 - THE 8 WEEK SHRED PROGRAM - Worksheet

The 8 Week Shred Program

PHASE 2 WORKOUTS (CONT.)

CIRCUIT 4

4 rounds of 25: Ice Skaters

Stand with your feet slightly wider than shoulder width apart and facing forward, then crouch down until
your knees are directly over your toes. Move your left foot to meet your right, then quickly reverse the
motion, placing your left foot back at the starting position, and bringing your right foot to meet your left.

Each complete movement with both legs counts as 1 repetition.

4 rounds of 12: Pull-Ups

Grip a high stationary bar with your hands slightly wider than shoulder distance apart, and palms facing
away from you. Pull your elbows toward your midsection, bringing your body up to meet the bar, ending
with your chin slightly above the bar. Slowly reverse the motion lowering yourself down to starting
position. *If you can’t pull your body up from a straight hang, grab a bench or a stool and position it under
the bar so you can jump up to a pull-up position, then slowly lower yourself with control back to the bench

or stool.

4 rounds 3x15 seconds: Side Plank

Lie down on your side with one elbow propping your upper body up. Stack your feet, one on top of the
other, and lift the weight of your body up into a straight line, upper body supported by your elbow. If this
position is too difficult to hold, you can bend and drop your lower leg so that your knee touches the ground

to support you. This modification may require rotating your body slightly so that your chest is angled
down.

4 rounds of 25: Single Leg Calf Raises

Raise one foot off the ground and wrap it around the standing calf to secure it. Hold on to a stable object,
such as a wall or workout machine to steady your balance, and raise up onto the toe of the standing foot.
Slowly lower back down to the ground. For an extra challenge and more calorie burn on this exercise, you
can try doing the calf raises without holding on to a stabilizing object, and even add a dumbbell in each

hand if you are up to it!

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