30 Calf Raises (Feet are in neutral stance).
Tap your opposite hand to your Shoulders, then your knees, then your anklesĭay 13: (Glutes - Resistance Band) Workout: Time yourself for 30 minutes and try to complete 4-5 rounds of each exercise in the order listed below.Your hands will be holding the ends of the towel as you curl your arms and tuck your knees up to your chest.ĭay 12: (Shoulders - Dumbbells) Workout: Perform each exercise for 30 seconds with a 15 second rest in between. While lying on your back, hold a hollow position (like a banana) and place the middle of the towel at the bottom of your feet.15 Reverse Snow Angels (no equipment needed).Pull the towel in towards the chest and then back out. Lying face down, hold the towel in your hands with your arms stretched out by your ears.While lying (on your stomach) fully stretched with arms by your ears, press your hands firmly down on the ground and pull your body through your hands and back to the starting position.20 Sliding Floor Pull-ups (USE TOWEL ON SLICK SURFACE).Single Arm Elevated Push-up (have a dumbbell in one hand, while the other hand is planted on the floor)ĭay 11: (Back/Biceps - Dumbbells and Towel) Workout: (“Supersets” - Perform each set of movements for 3 rounds).** Try to increase weights each round as reps decrease. One leg will be your supporting leg, while the other will swing to the front and then to the back creating a lunge in both directions.ĭay 10: (Chest/Triceps - Dumbbells)t Workout: (Tri-sets) Perform each exercise for.Swinging Lunges (perform one minute on each leg).Challenge: You can hold the weights in your hands.One leg will be your supporting leg, while the other will be held up as you squat down to the bench/chair.Bench/Chair Single Leg Squat Sits (perform one minute on each leg).Bench/Chair Step-ups (perform one minute on each leg).Bulgarian Split Squat (perform one minute on each leg).While standing on one foot with a slight bend in the knee, the other foot is positioned on your slider/plate making a circle on the floor.ĭay 9: (Legs - Bench/Chair and Dumbbells) Workout: (Perform each exercise for 1 Minute with a 30 sec. 15 (each) Single Leg ‘Standing’ Glute Circles (Counterclockwise AND Clockwise).15 Hamstring Curls with sliders OR plates.30 (TOTAL) Mountain Climbers with sliders OR plates.Another example, if you pull an 8 of Diamonds, you will do 8 sit-ups to crossover punches)**ĭay 8: (Full Body - Bodyweight with Sliders or Paper Plates) Workout: Time yourself for 30 minutes and try to complete 4-5 rounds of each exercise in the order listed below. 12 - 15 (each) Single Arm Rear Delt Flyĭay 7: (Core - Bodyweight) ** Grab a deck of Cards - If you pull a 9 of Clubs, you will do 9 plank hip dips on each side.10 - 12 Pike Presses ** No Dumbells required feet on elevated surface and have body in Pike position**.Glute Bridge with Hip Abduction ( place band above knees)ĭay 6: (Shoulders - Dumbbells) Workout: (“Supersets” - Perform each set of movements for 3 rounds).Side Steps to the Right ( place band above knees).Squat Jacks (place band around your ankles).Squat to Alternating Glute Kickback (place band around your ankles).(Challenge: For additional weight, hold dumbbell behind head/on neck)ĭay 5: (Glutes - Resistance Bands) Workout: Perform each exercise for 30 seconds with a 15 second rest in between.(Option: Hands can be placed behind your head).Good Mornings ** Keep a slight bend in the knees and keep spine neutral**.(Challenge: Decline Pushups - put your feet on an elevated surface)ĭay 4: (Back/Biceps - Dumbbells) Workout: (Tri-sets) Perform each exercise for.15 Sumo Goblet Squat with 1 heavy Dumbellĭay 3: (Chest/Triceps - Chair or Bench & Dumbbells) Workout: Time yourself for 20-25 minutes and try to complete 4-5 rounds of each exercise in the order listed below.20 Glute Bridges with 10 second HOLD on the last rep.walk/jog/run Workout: (“Supersets” - Perform each set of movements for 3 rounds) Workout: (Perform each exercise for 1 minute with a 30 second rest in between)ĭay 2: (Legs Dumbells Workout) Warm–up: 8–10 min. The cardio routine is optional but recommended to help you get the most out of the next 30-days.ġ | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 |ĭay 1: (Full Body – Bodyweight Workout) Warm-up: This program features 15 workouts to complete during your first two weeks that you will repeat for your last two weeks.
30 DAYS SHRED WORKOUT PLAN PRO
Whether you’re back at the gym or grinding at home, this workout program designed by Alpha Athlete & IFBB Pro Figure Competitor Ashley Jones is sure to get you shredded for summer and it can be done completely from home!
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