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  • Exercise Schedule: 2 Weeks Summer Shred Challenge

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    C Roman
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    This document outlines several exercise challenge schedules of varying lengths to follow for summer shredding workouts. The 2 week challenge focuses on HIIT workouts with abs and targeted muscle groups each day. The 21 day challenge includes full body workouts with warmups and cooldowns on most days and rest days spaced throughout. The 4 week, 28 day challenge cycles through full body, HIIT, and targeted muscle group workouts with rest days. The longest, 35 day challenge incorporates full body, HIIT, and targeted leg and ab workouts with 11 ab exercises and rest days scheduled periodically.

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    Exercise

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    This document outlines several exercise challenge schedules of varying lengths to follow for summer shredding workouts. The 2 week challenge focuses on HIIT workouts with abs and targeted muscle groups each day. The 21 day challenge includes full body workouts with warmups and cooldowns on most days and rest days spaced throughout. The 4 week, 28 day challenge cycles through full body, HIIT, and targeted muscle group workouts with rest days. The longest, 35 day challenge incorporates full body, HIIT, and targeted leg and ab workouts with 11 ab exercises and rest days scheduled periodically.

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    4 views5 pages

    Exercise Schedule: 2 Weeks Summer Shred Challenge

    Uploaded by

    C Roman
    This document outlines several exercise challenge schedules of varying lengths to follow for summer shredding workouts. The 2 week challenge focuses on HIIT workouts with abs and targeted muscle groups each day. The 21 day challenge includes full body workouts with warmups and cooldowns on most days and rest days spaced throughout. The 4 week, 28 day challenge cycles through full body, HIIT, and targeted muscle group workouts with rest days. The longest, 35 day challenge incorporates full body, HIIT, and targeted leg and ab workouts with 11 ab exercises and rest days scheduled periodically.

    Copyright:

    © All Rights Reserved
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    of 5

    Exercise

    Schedule

    2 WEEKS SUMMER SHRED CHALLENGE

    DAY 1: hiit workout | abs


    DAY 2: hiit workout | abs
    DAY 3: hiit workout | abs | lower body | 11 line
    DAY 4: hiit workout | abs | arms & core | 11 line

    DAY 5: hiit workout | abs \ REST DAY

    DAY 6: hiit workout | abs | lower body


    DAY 7: hiit workout | abs | arms & core | 11 line
    DAY 8: hiit workout | abs | lower body

    DAY 9: hiit workout | abs \ REST DAY

    DAY 10: hiit workout | abs | lower body | arms & core
    DAY 11: hiit workout | abs
    DAY 12: hiit workout | abs | lower body | 11 line
    DAY 13: hiit workout | abs | 11 line
    DAY 14: hiit workout | abs | lower body | arms & core

    21 DAYS GET FIT CHALLENGE

    DAY 1: warm up | full body | abs | cool down


    DAY 2: warm up | glutes [2 times] | abs | cool down
    DAY 3: full body | REST DAY

    DAY 4: warm up | full body | upper body & arms | abs | cool down

    DAY 5: full body | REST DAY

    DAY 6: warm up | full body | glutes | [hips] | cool down


    DAY 7: warm up | upper body & arms | abs | cool down
    DAY 8: warm up | legs & butt | glutes | [abs] | cool down

    DAY 9: full body | REST DAY

    DAY 10: warm up | upper body & arms | tight core | abs | cool down
    DAY 11: warm up | legs & butt | glutes | hips | cool down
    DAY 12: warm up | abs | upper body & arms [2 times]
    DAY 13: warm up | full body | cool down

    DAY 14: full body | REST DAY

    DAY 15: warm up | legs & butt | glutes | abs | cool down
    DAY 16: warm up | upper body & arms [2 times] | tight core | cool down
    DAY 17: warm up | full body | abs | cool down

    DAY 18: full body | REST DAY

    DAY 19: warm up | legs & butt | glutes | hips | abs | cool down
    DAY 20: warm up | upper body & arms [2 times] | [tight core] | cool down
    DAY 21: warm up | full body | legs & butt | abs | cool down

    4 WEEKS SUMMER SHRED [28 DAYS]

    Day 1: full body | abs | [back & arms]


    Day 2: abs | waist & butt
    Day 3: full body | upper body & arms | arms
    Day 4: HIIT | REST DAY

    Day 5: full body | abs | upper body & arms | back & abs
    Day 6: full body | abs | abs [2 weeks]

    Day 7: HIIT | REST DAY

    Day 8: abs | upper body & arms | no jump hiit | arms


    Day 9: full body | abs | legs & butt | [hips]
    Day 10: no jumping hiit | lower abs | back

    Day 11: HIIT | REST DAY

    Day 12: full body | abs | upper body & arms | lower abs
    Day 13: no jumping hiit | lower abs | butt

    Day 14: HIIT | REST DAY

    Day 15: abs | [lower abs] | full body hiit


    Day 16: upper body & arms | no jumping hiit | lower abs | [arms]

    Day 17: HIIT | REST DAY


    Day 18: abs | full body hiit | belly & butt
    Day 19: full body | upper body & arms | lower abs | back & abs
    Day 20: abs | no jumping hiit | abs [2 weeks]

    Day 21: HIIT | REST DAY

    Day 22: abs | full body hiit


    Day 23: no jump hiit | lower abs | butt | [hips]
    Day 24: full body | abs | upper body & arms | arms

    Day 25: HIIT | REST DAY

    Day 26: no jump hiit | lower abs | [abs (2 weeks)] | core & arms | arms
    Day 27: lower abs | full body hiit
    Day 28: abs | hiit | abs [1000 reps]

    35 DAYS SUMMER SHREDDING CHALLENGE


    Day 1: full body | abs
    Day 2: 11 abs
    Day 3: full body | 11 abs
    Day 4: 11 abs
    Day 5: full body | 11 abs | abs
    Day 6: 11 abs | waist | abs

    Day 7: full body | REST DAY

    Day 8: full body | 11 abs | abs


    Day 9: hiit | 11 abs | lower abs

    Day 10: full body | REST DAY

    Day 11: hiit | upper body | 11 abs


    Day 12: full body | 11 abs | abs
    Day 13: hiit | 11 abs | upper body

    Day 14: full body | rest day

    Day 15: butt & legs | hiit | 11 abs | abs


    Day 16 : full body | 11 abs | upper body
    Day 17 : butt & legs | hiit
    Day 18 : 11 abs
    Day 19 : full body | 11 abs | butt & legs
    Day 20 : hiit | upper body | 11 abs | abs

    Day 21: full body | REST DAY

    Day 22: butt & legs | full body | 11 abs


    Day 23: hiit | 11 abs | upper body | abs
    Day 24: hiit | butt & legs | 11 abs
    Day 25 : abs
    Day 26: hiit | 11 abs | full body
    Day 27: hiit | butt & legs | upper body

    Day 28: full body | REST DAY

    Day 29: hiit | 11 abs | butt & legs | upper body


    Day 30: full body | 11 abs | abs
    Day 31: hiit | 11 abs | abs | butt & legs
    Day 32: lower abs
    Day 33: hiit | butt & legs | abs
    Day 34: butt & legs | full body | upper body
    Day 35 : abs

    Day 36: hiit | 11 abs | butt & legs | lower abs


    Day 37: full body | upper body | 11 abs

    Day 38: full body | REST DAY

    Day 39: butt & legs | hiit | 11 abs | abs


    Day 40: full body | hiit | 11 abs

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