Get Shredded Workout Series 1-40

Page 1

!

Learn more about training, diet and nutrition at www.ICONNutrition.co.uk


PRODUCTS IN THIS SERIES THE GET SHREDDED WORKOUT SERIES. THIS 1-40 EXERCISE GUIDE IS DESIGNED TO GET YOU simply SHREDDED. JUST FOLLOW EACH WORKOUT TO ACHIEVE THE RESULTS YOU DESERVE. THE GET SHREDDED WORKOUT GUIDE INCLUDES 40 DIFFERENT WORKOUT ROUTINES. each one is DESIGNED TO ELEVATE YOUR HEART RATE AND GET YOU TORCHING FAT. there are workouts in this series that you can perform at the gym or on the training field. there are workouts that you can perform from your home with no equipment needed, and there are several kettlebellonly workouts. here comes the get shredded workout series. the results are going to be unreal! get shredded workout #1

Rower (500m) Sprints (30s) Step ups (30s) Bike (30s) Body weight squats (30s) Clean and press (30s) Lunge w/ medicine ball rotation (30s) Plank (30s) Rest 60s. Repeat x 4 sets.

!

Ignite pre-workout Ignite is a no smoke and mirrors preworkout amplifier built for the modern athlete that demands MAXIMUM OUTPUT & PERFORMANCE, KILLER FOCUS, and UNBRIDLED STRENGTH & MUSCULAR ENDURANCE. Ignite work synergistically to make sure you are hitting MORE reps with LESS recovery between each set EVERY training session. ZMA ZMA is a blend of Zinc, Magnesium and Vitamin B6. With low levels of Zinc and Magnesium in your body you will find it hard to build muscle. By supplementing with ZMA, this can help increase natural testosterone levels by as much as 40% and increase your strength by as much as 2.5 times. ZMA has also been shown to improve workout recovery times and promote healthier sleeping patterns. Protein Evolution Protein Evolution is specially blended to ensure perfect mixability and smoothness ensuring your whey protein shake tastes great and goes down easy. Protein Evolution™ is also stacked with an impressive BCAA multiplex including L-Arginine, a powerful non-essential amino acid that the body cannot produce on its own. This powerful supplement increases blood flow to the muscles, stimulating growth and can aid in the “ripped” appearance coveted by most top performing athletes. lean fix ICON Lean Fix is a naturally safe highly effective fat loss supplement which, when combined with a healthy balanced diet and strong workout plan, can markedly elevate fat loss and increase energy levels.

Learn more about training, diet and nutrition at www.ICONNutrition.co.uk


get shredded workout #2

Jog 1 mile

Sprints x 30s Rower x 250m 6 sets Tri-set Bodyweight squats x 25 Bent over rows x 15 Box jumps x 15 3 sets Tri-set Dumbell shoulder press x 20 Weighted walking lunges x 20 Plank x 30s 3 sets get shredded workout #3

Rower - burn 200 calories Bike - burn 100 calories Push-ups x 1 minute Jump squats x 1 minute Cross trainer - burn 100 calories Step ups x 1 minute Plank x 60 secs Treadmill - burn 200 calories get shredded workout #4

Treadmill tabata (20s fast/10s rest) 10 sets Cross Trainer (1m fast/30s rest) 10 sets Bike (30s fast/ 30s slow) 10 sets Tri-set Jumping squats x 5 Burpees x 10 Turkish get up x 10 each side 3 sets !

get shredded workout #5

Tri-set Leg press x 25 Lat pull down x 25 Chest press x 25 2 sets Tri-set Seated row x 25 Lying leg raises x 20 Rower 500m 2 sets get shredded workout #6

Super-set Dumbbell chest press x 10 Dumbbell flys x 10 4 sets Super-set Lat pull down x 10 Bent over rows x 10 4 sets Super-set Dumbbell shoulder press x 10 Lateral raises x 10 4 sets get shredded workout #7

Warm up 80 press-ups - 14,18,14,14,20 Rest 30s. Main workout: Superset Incline chest press x 10 bent over rows x 10

Learn more about training, diet and nutrition at www.ICONNutrition.co.uk


Superset Hammer curls x 10 reps plank - 45s Superset Parallel bar dips x 10 reps hanging leg raises x 10 reps Metabolic finisher Quad-set KB* deadlifts into KB press-ups KB shoulder press x 15 KB squats x 15 One arm KB swings x 25 3 sets. 60s rest. get shredded workout #8

Spiderman push-ups - reps 14,18,14,14,20. Rest 45s

get shredded workout #9

Circuit: Spider-Man press-ups x 30s Bike x 500m V sit ups x 30s Row x 500m Medicine ball swings x 30s Treadmill x 500m 3 sets. No rest between exercises. get shredded workout #10

Super-set Dumbbell thrusters x 15 reps Kettlebell (Or Dumbbell) swings x 15 reps 3 sets Super-set Clean and press x 15 reps Weighted walking lunges x 15 reps 3 sets

Super-set Incline bench - 10 reps Pull ups - 10 reps 3 sets

Super-set Press-ups x 15 reps Burpees x 15 reps 3 sets

Super-set Goblet squat x 15 reps Jump lunge x 10 reps Super-set Cable curls - 10 reps Medicine ball press-ups - 25 reps 3 sets Super-set Parallel bar dips - 10 reps Tricep pull downs - 10 reps 3 sets Metabolic Finisher: Press-up into burpee then into pull up - 10,9,8,7,6,5,4,3,2,1 !

Rest 30s between each set.

Ab circuit Hanging leg raises x 10 V sit ups x 15 Plank x 45 secs Swiss ball crunches x 20 reps Weighted cable crunch 15 reps get shredded workout #11

Circuit: Barbell squats x 20 reps Barbell lunges x 20 reps Barbell chest press x 20 reps Barbell bent over rows x 20 reps

Learn more about training, diet and nutrition at www.ICONNutrition.co.uk


Pull-ups x 10 reps Shoulder press x 20 reps Hanging leg raises x 20 reps Swiss ball sit ups x 20 reps 3 sets. Resting time minimal.

Kettlebell one legged deadlift x 30 secs

get shredded workout #12 - no equipment needed

Kettlebell swings x 100 reps Rest 30 secs

12 minute Workout (No equipment needed).

American Kettlebell swings x 100 reps Rest 30 secs

Start countdown timer. Perform 30 burpees + 30 press-ups Rest 45 seconds. 6 rounds. get shredded Kettlebell workout #13

You can either use Kettlebells or Dumbells for this circuit. Quad-set Kettlebell swings x 30 secs American Kettlebell swings x 30 secs Halo around head x 30 secs Kettlebell shoulder press x 30 secs Rest 60 secs

get shredded KETTLEBELL workout #14

Kettlebell swings to chest x 50 reps Rest 30 secs Tri-set

Kettlebell Squat to press x 10 reps Kettlebell Goblet Squat x 25 reps Kettlebell Bicep curls x 10 reps 3 sets. No rest. Diamond Push-Ups on Kettlebell x 30 reps Kettlebell crunches x 10 Rest 10 secs 5 sets get shredded workout #15

Quad-set

Russian twist x 30 secs Reneage rows x 30 secs Kettlebell sit-ups x 30 secs Kettlebell Bicep Curls x 30 secs Rest 60 secs Super-set Goblet Squat x 30 secs Squat to Press x 30 secs Rest 30 secs Tri-set Floor Press x 30 secs Diamond Push-Ups on Kettlebell x 30 secs !

Perform as a circuit. Goblet squat x 60 secs Single arm dumbbell swing x 60 secs Push-ups x 60 secs Dumbbell rows x 60 secs Renegade rows x 60 secs Tactical lunge with dumbbell x 60 secs Dumbbell push-press x 60 secs 3 sets. Rest 90 secs between each set.

Learn more about training, diet and nutrition at www.ICONNutrition.co.uk


get shredded workout #16

Tri-set Kneeling cable crunches x 25 reps Crunches x 25 reps Hanging leg raises x 25 reps 4 sets Running pace on treadmill x 20 seconds Rest 20 seconds 10 sets get shredded workout #17

13 sets. No rest between sets. get shredded workout #20 - no equipment needed.

Super-set Push-ups x 30 secs Handstand hold x 30 secs 3 sets Super-set Burpees x 30 secs Plank x 30 secs 3 sets

Incline treadmill walk x 10 minutes Push-ups x 25 reps Incline treadmill run x 10 minutes Decline sit-ups x 3 minutes Incline treadmill walk x 10 minutes Weighted crunches x 30 reps (3 sets) Stepmill x 10 minutes Lying leg raises x 25 reps (3 sets)

Super-set Alternative Jumping lunge x 30 secs Bodyweight squats x 30 secs 3 sets

get shredded workout #18

get shredded workout #21 - no

Running on treadmill x 10 minutes @ high intensity Tri-set Punches with dumbbell x 2 minutes Jump rope x 2 minutes Burpees x 2 minutes 6 Sets 10 minute get shredded home workout #19

Lower Abs: Lying leg raises to failure (rest 45 secs) 5 sets

equipment needed.

Circuit Lying leg raises x 5 reps Plank x 5 secs Push-ups x 5 Alternative jumping lunges x 5 Bodyweight squat x 5 Burpees x 5 10 sets.

Circuit Lunge jump x 3 reps each leg Burpees x 3 reps Mountain climbers x 3 reps Diamond push-ups x 3 reps Plank x 3 seconds !

Learn more about training, diet and nutrition at www.ICONNutrition.co.uk


get shredded workout #22

Circuit Running on treadmill x 5 minutes Bodyweight squat x 1 minute Push-ups x 1 minute Crunches x 1 minute Punches with dumbbells x 1 minute Lying leg raises x 1 minute 5 sets get shredded workout #23 - no equipment needed.

Circuit Lunge jump x 3 reps each leg Burpees x 3 reps Mountain climbers x 3 reps Diamond push-ups x 3 reps Plank x 3 seconds 13 sets. No rest between sets. get shredded workout #24

10 exercise circuit: Kettlebell swings x 60 secs One arm swings x 60 secs Single arm front squat x 60 secs Single arm press x 60 secs Single arm snatch x 60 secs Kettlebell windmill x 60 secs Goblet squat x 60 secs Two hand upright row x 60 secs Two hand tricep extension x 60 secs Oblique twists x 60 secs

Super-set Jump rope x 2 minutes Hammer curls x 1 minute 2 sets Super-set Jump rope x 2 minutes Reverse curls 2 sets Super-set Jump rope x 2 minutes Incline alternative dumbbell curls x 1 minute 2 sets get shredded workout #26

Treadmill Intervals: 1 min jog 30s sprint 1 min walk Repeat x 8 Quad-set Barbell curls x 25 Push-ups x 25 Plank x 30s Dumbbell thrusters x 25 2 sets Metabolic finisher: Burpee into chin-up x 8,7,6,5,4,3,2,1 Rest 30s between each set get shredded workout #27

get shredded workout #25

Super-set Jump rope x 2 minutes Barbell curls x 1 minute 2 sets !

Super-set Barbell chest press x 15 reps Barbell squat press x 15 reps 4 sets Tri-set Chest fly x 15 reps

Learn more about training, diet and nutrition at www.ICONNutrition.co.uk


Bodyweight squats x 15 reps Narrow grip press-ups x 15 reps 4 sets Tri-set Incline dumbbell press x 15 reps Burpees x 15 reps Bench jumps x 15 reps 4 sets Tri-set Close grip dumbbell chest press x 15 reps Dumbbell chest press x 15 reps Dumbbell squat to press x 15 reps 4 sets get shredded Dumbbell workout #28

Push-ups using dumbbells x 15 reps Dumbbell renegade rows x 10 reps 3 sets Tri-set Bent over dumbbell rows x 15 reps Dumbbell high pulls x 15 reps Dumbbell shrugs x 25 reps 3 sets Tri-set Hammer curls x 15 reps Dumbbell curls to shoulder press x 15 reps Standing tricep extensions x 15 reps 3 sets Tri-set Goblet squat x 25 reps Alternative dumbbell lunges x 15 reps Bulgarian split squat x 15 resp 3 sets !

Super-set Alternative dumbbell shoulder press x 15 reps Front raises x 15 reps 3 sets Abs Dumbbell weighted crunches to failure 5 sets get shredded workout #29

Rower - burn 200 calories Bike - burn 100 calories Push-ups x 1 minute Burpees x 1 minute Cross trainer - burn 100 calories Barbell curls x 1 minute Shoulder press x 1 minute Plank x 1 minute Treadmill - burn 200 calories get shredded workout #30

Jump rope x 2 minutes 1 set Quad set: Push-ups x 25-50 reps Pull-ups x 25-50 reps Plank x 90 seconds Bodyweight squats x 25-50 reps 4 sets Jump rope x 2 minutes 1 set

Learn more about training, diet and nutrition at www.ICONNutrition.co.uk


get shredded workout #31

get shredded workout #32

Running on treadmill set at 1% incline x 5 minutes (warm up)

Circuit 1 Treadmill run x 5 minutes Push-ups x 30 reps Plank x 30 seconds Half burpee x 30 reps 2 sets

Super-set Running on treadmill set at 1% incline x 1 minute Plank x 1 minute 3 sets Super-set Running on treadmill set at 1% incline x 1 minute Push-ups x 1 minute 3 sets Super-set Running on treadmill set at 1% incline x 1 minute Barbell curls x 1 minute 3 sets Super-set Running on treadmill set at 1% incline x 1 minute Bent over barbell rows x 1 minute 3 sets Super-set Running on treadmill set at 1% incline x 1 minute Lateral raises x 1 minute 3 sets Super-set Running on treadmill set at 1% incline x 1 minute Standing overhead dumbbell tricep extensions x 1 minute 3 sets

Circuit 2 Treadmill incline run x 5 minutes Bodyweight squats x 30 reps Bicycle crunches x 30 seconds Alternative plyometric lunges x 30 reps 2 sets get shredded workout #33

Circuit 1 Jump rope x 2 minutes Knee Ups x 100 reps Russian twists x 30 reps 3 sets. Circuit 2 Kettlebell swings x 2 minutes Push-ups x 25-50 reps Mountain climbers x 25 reps 3 sets get shredded workout #34

Circuit Incline walking on treadmill x 5 minutes Bench dips x 25-50 reps Chin-ups x 25 reps Push-ups x 25 reps Hanging leg raises x 25 reps Leg press x 25 reps Incline run on treadmill x 5 minutes Repeat 2-3 times. No rest between sets.

!

Learn more about training, diet and nutrition at www.ICONNutrition.co.uk


get shredded workout #35

Incline treadmill walking x 5 minutes Circuit Weighted walking lunges x 20 reps Bodyweight squats x 20 reps Wall sits x 60 seconds Frog squats x 60 seconds Pistol squats x 60 seconds (each leg) 5 sets get shredded workout #36

Running on the treadmill x 15 minutes Chin-ups 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Rest 10 secs between each set Push-ups 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Rest 10 secs between each set Incline walk on treadmill x 5 minutes Ab wheel x 25 reps 2 sets get shredded workout #37 (CHEST)

Super-set Treadmill set at running speed x 1 minute Pushups x 15 reps 3 sets Super-set Treadmill set at running speed x 1 minute Incline press x 10 reps 3 sets

!

Super-set Treadmill set at running speed x 1 minute Incline flys x 10 reps 3 sets Super-set Treadmill set at running speed x 1 minute Dumbbell flat press x 10 reps 3 sets Super-set Treadmill set at running speed x 1 minute Dumbbell flat flys x 10 reps 3 sets get shredded workout #38

Circuit 1 Elliptical machine x 3 minutes Push-ups x 25 reps Elliptical machine x 3 minutes Pull-ups x 10 reps Elliptical machine x 3 minutes 3 sets Circuit 2 Ab wheel x 25 reps Exercise ball broomstick twists x 50 reps Hanging leg raises x 15 reps 2 sets get shredded workout #39

Tri-set Jump rope x 2 minutes Punches with dumbbells x 2 minutes Burpee x 2 minutes 6 sets

Learn more about training, diet and nutrition at www.ICONNutrition.co.uk


get shredded outdoor workout #40

Super-set Hill sprints x 30 secs Push-ups x 25-30 reps 2 sets Super-set Hill sprints x 30 secs Close grip push-ups x 25-30 reps 2 sets Super-set Hill sprints x 30 secs BodyWeight squats x 25-30 reps 2 sets Super-set Hill sprints x 30 secs Alternative jumping lunges 30 secs 2 sets Super-set Hill sprints x 30 secs Plank x 30 secs 2 sets

grab the t-shirt to match

Get shredded workout series 1-40 www.twitter.com/iconnutrition www.facebook.com/iconnutrition !

Learn more about training, diet and nutrition at www.ICONNutrition.co.uk


Turn static files into dynamic content formats.

Create a flipbook
Issuu converts static files into: digital portfolios, online yearbooks, online catalogs, digital photo albums and more. Sign up and create your flipbook.