WORKOUT/ EXERCISE: SHREDDED STRONG

EQUIPMENT: Kettle Bells or dumbbells

TECHNIQUE:

1. 1. Sets and Reps: complete each set as recommended
   2. SuperSet: complete each SuperSet respectively eg: B1, B2 and repeat as recommended, then move on to next exercise
   3. Tempo: Fast tempo (1,0,1,0) (1s lower, 0s pause, 1s raise, 0s pause) or tempo can be changed if weights are too light
   4. Resistance: recommend 16kg or 35lbs for women; 24kg or 50lbs for men
   5. Rest Period: no rest in between exercises
   6. Perform all exercises with full range of motion unless otherwise state

PROGRAM:

A1.  PUSH UPS

START WITH 10 REPS, THEN A2. NO REST.

DECREASE 1 REP EACH SET UNTIL YOU REACH 1 REP.

A2.  KETTLE BELL (KB) SWINGS

START WITH 1 REP, THEN GO BACK TO A1. NO REST.

INCREASE 1 REP EACH SET UNTIL YOU REACH 10 REPS.

OTHER VARIATIONS:

B.  KB SHOULDER PRESS/ KB SWINGS

C.  KB SQUATS/ KB SWINGS

D.  KB DEADLIFTS/ KB SWINGS

E.  DB SHOULDER PRESS/ DB DEADLIFTS

F.  PUSH UPS/ DB FRONT SQUATS

*  SETS X REPS

LADDER A1: 10 REPS, 9, 8, 7, 6, 5, 4, 3, 2, 1

LADDER A2: 1 REP, 2, 3, 4, 5, 6, 7,8 , 9, 10 RESPECTIVELY

*  TIME & TEMPO

(LOWER, BOTTOM HOLD, RAISE, TOP HOLD) IN SECONDS (S)

(1,0,1,0) = EXPLOSIVE

*  RESISTANCE

MEN USE 25 KG (50 LBS) OR MORE

WOMEN USE 16 KG (35 LBS) OR MORE

*  REST PERIOD

I. 45S REST IN BETWEEN EXERCISES AND SETS

II. NO REST B/T SUPERSETS A1 + A2 OR DROP SET

*  VARIATIONS

I. EXERCISES CAN BE REVERSED

II. IF KETTLE BELL SWINGS ARE NOT AN OPTION THEN

SUBSTITUTE WITH SQUATS OR DEADLIFTS

III. SEE ABOVE FOR OTHER RECOMMENDED COMBINATIONS

Finish Strong.