MONTH ONE | Week Four
*Choose the heaviest weight amount so that you
can at minimum, achieve 12-14 reps (repetitions)*
~ Maximize time under tension ~
~ Maximize muscle activation/contraction ~
HIIT Cardio Options
At least one minute maximum heart rate,
and one minute rest per activity.
For MyZone users: Maintain Yellow/Green Zones for 12-20 minutes total.
**Click Here for additional info on H.I.I.T. Cardio**
From Easiest to Most Difficult:
Jog / Walk
Sprint / Walk
Elliptical / Sprint-Walk
HIIT Cardio Machine / Sprint-Walk
StairMaster / Sprint-Walk
BootCamp
Pilates
Pilates Reformer
CrossFit
Boxing
Day 25 | Back - Chest - HIIT
4 exercises @ 3 sets ~ 12 reps ~ 60 sec. rest
Day 25 - Back Exercises
Day 25 - Chest Exercises
“HIIT Cardio Activity” to end day 25
Day 26 | Leg ~ Shoulder ~ Abs
4 exercises @ 3 sets ~ 12 reps ~ 60 sec. rest
Day 26 - Leg Exercises
Day 26 - Shoulder Exercises
complete day 26 with a 1:00 long ab workout!
Day 27 | Biceps ~ Triceps ~ HIIT
3 exercises @ 3 sets ~ 12 reps ~ 60 sec. rest
Day 27 - Bicep Exercises
Day 27 - Tricep Exercises
“HIIT CARDIO activity” TO COMPLETE DAY 27
Day 28
Rest Day!
Remember to do some type of activity to
reward your emotional and physical needs.
i.e.: yoga, bike ride, hiking, get a massage, etc.
Day 29 | Back - Chest - HIIT
4 exercises @ 3 sets ~ 12 reps ~ 60 sec. rest
Day 29 - Back Exercises
Day 29 - Chest Exercises
“HIIT Cardio activity” to end day 29!
Day 30 | Leg ~ Shoulder ~ Abs
4 exercises @ 3 sets ~ 12 reps ~ 60 sec. rest
Day 30 - Leg Exercises
Day 30 - Shoulder Exercises
Complete Day 30 with 1:00 of an AB exercise!
DAY 31 | BICEPS ~ TRICEPS ~ HIIT
3 exercises @ 3 sets ~ 12 reps ~ 60 sec. rest
Day 31 - Bicep Exercises
Day 31 - Tricep Exercises
“HIIT Cardio activity” for the FINAL day of the month!
Winner, winner! Chicken dinner!
Pat yourself on the back. How much did you shred?
Please take our post-month questionnaire where you will upload an updated full body photograph of yourself so we can keep a timeline of how amazing you look;
if you were to continue with our specialized program,
we will keep a timeline of your progress, every month.
For those FitNShred Members who are moving on to our Month 2’s Exercises, get ready for some new videos of exercises! See you there!
“To change your body, you must change your mind.”