Get Shredded Workout Series 1-40

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


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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

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PRODUCTS IN THIS 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 kettlebell-only 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.

THE GET SHREDDEDWORKOUT SERIES.


Sprints x 30sRower x 250m 6 sets

Tri-set Bodyweight squats x 25Bent over rows x 15 Box jumps x 15 3 sets

Tri-setDumbell shoulder press x 20Weighted walking lunges x 20Plank x 30s 3 sets


Rower - burn 200 calories Bike - burn 100 calories Push-ups x 1 minuteJump squats x 1 minute Cross trainer - burn 100 calories Step ups x 1 minute Plank x 60 secsTreadmill - burn 200 calories


Treadmill tabata (20s fast/10s rest)10 sets

Cross Trainer (1m fast/30s rest)10 sets

Bike (30s fast/ 30s slow)10 sets

Tri-setJumping squats x 5Burpees x 10Turkish get up x 10 each side 3 sets


Jog 1 mile

Tri-setLeg press x 25Lat pull down x 25Chest press x 252 sets

Tri-setSeated row x 25Lying leg raises x 20Rower 500m 2 sets


Super-setDumbbell chest press x 10Dumbbell flys x 104 sets

Super-setLat pull down x 10Bent over rows x 104 sets

Super-setDumbbell shoulder press x 10Lateral raises x 104 sets


Warm up80 press-ups - 14,18,14,14,20Rest 30s.

Main workout:SupersetIncline chest press x 10 bent over rows x 10


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SupersetHammer curls x 10 repsplank - 45s

SupersetParallel bar dips x 10 reps hanging leg raises x 10 reps

Metabolic finisherQuad-setKB* deadlifts into KB press-ups KB shoulder press x 15KB squats x 15One arm KB swings x 253 sets. 60s rest.


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

Super-set Incline bench - 10 repsPull ups - 10 reps3 sets

Super-setGoblet squat x 15 reps Jump lunge x 10 reps

Super-setCable curls - 10 repsMedicine ball press-ups - 25 reps3 sets

Super-setParallel bar dips - 10 repsTricep pull downs - 10 reps3 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.


Circuit:Spider-Man press-ups x 30sBike x 500mV sit ups x 30s Row x 500m Medicine ball swings x 30s Treadmill x 500m3 sets. No rest between exercises.


Super-setDumbbell thrusters x 15 repsKettlebell (Or Dumbbell) swings x 15 reps3 sets

Super-setClean and press x 15 reps Weighted walking lunges x 15 reps3 sets

Super-setPress-ups x 15 repsBurpees x 15 reps3 sets

Ab circuitHanging leg raises x 10V sit ups x 15Plank x 45 secsSwiss ball crunches x 20 reps Weighted cable crunch 15 reps


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




Pull-ups x 10 repsShoulder press x 20 repsHanging leg raises x 20 repsSwiss ball sit ups x 20 reps3 sets. Resting time minimal. get shredded workout #12 - no equipment needed

12 minute Workout (No equipment needed).

Start countdown timer. Perform 30 burpees + 30 press-upsRest 45 seconds. 6 rounds.

get shredded Kettlebell workout #13

You can either use Kettlebells or Dumbells for this circuit.

Quad-setKettlebell swings x 30 secs American Kettlebell swings x 30 secsHalo around head x 30 secsKettlebell shoulder press x 30 secsRest 60 secs

Quad-setRussian twist x 30 secsReneage rows x 30 secsKettlebell sit-ups x 30 secsKettlebell Bicep Curls x 30 secsRest 60 secs

Super-setGoblet Squat x 30 secsSquat to Press x 30 secsRest 30 secs

Tri-setFloor Press x 30 secsDiamond Push-Ups on Kettlebell x 30 secs

Kettlebell one legged deadlift x 30 secs

get shredded KETTLEBELL workout #14

Kettlebell swings x 100 repsRest 30 secs

American Kettlebell swings x 100 reps Rest 30 secs

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 reps3 sets. No rest.

Diamond Push-Ups on Kettlebell x 30 reps

Kettlebell crunches x 10 Rest 10 secs5 sets


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 secsRenegade rows x 60 secsTactical lunge with dumbbell x 60 secs Dumbbell push-press x 60 secs

3 sets. Rest 90 secs between each set.





Tri-setKneeling cable crunches x 25 repsCrunches x 25 repsHanging leg raises x 25 reps4 sets

Running pace on treadmill x 20 secondsRest 20 seconds10 sets


Incline treadmill walk x 10 minutesPush-ups x 25 repsIncline treadmill run x 10 minutesDecline sit-ups x 3 minutesIncline treadmill walk x 10 minutesWeighted crunches x 30 reps (3 sets)Stepmill x 10 minutes Lying leg raises x 25 reps (3 sets)


Running on treadmill x 10 minutes @ high intensity

Tri-setPunches with dumbbell x 2 minutesJump rope x 2 minutesBurpees x 2 minutes6 Sets

10 minute get shredded home workout #19

Circuit Lunge jump x 3 reps each leg Burpees x 3 repsMountain climbers x 3 repsDiamond push-ups x 3 repsPlank x 3 seconds

13 sets. No rest between sets.

get shredded workout #20 - no equipment needed.

Super-set Push-ups x 30 secsHandstand hold x 30 secs3 sets

Super-setBurpees x 30 secsPlank x 30 secs3 sets

Super-setAlternative Jumping lunge x 30 secsBodyweight squats x 30 secs3 sets

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

get shredded workout #21 - no

equipment needed.

CircuitLying leg raises x 5 repsPlank x 5 secsPush-ups x 5 Alternative jumping lunges x 5 Bodyweight squat x 5Burpees x 5 10 sets.





CircuitRunning on treadmill x 5 minutes Bodyweight squat x 1 minutePush-ups x 1 minuteCrunches x 1 minutePunches with dumbbells x 1 minuteLying leg raises x 1 minute5 sets

get shredded workout #23 - no equipment needed.

Circuit Lunge jump x 3 reps each leg Burpees x 3 repsMountain climbers x 3 repsDiamond push-ups x 3 repsPlank x 3 seconds 13 sets. No rest between sets.


10 exercise circuit: Kettlebell swings x 60 secsOne arm swings x 60 secsSingle arm front squat x 60 secsSingle arm press x 60 secsSingle arm snatch x 60 secs Kettlebell windmill x 60 secsGoblet squat x 60 secs Two hand upright row x 60 secs Two hand tricep extension x 60 secs Oblique twists x 60 secs


Super-setJump rope x 2 minutesBarbell curls x 1 minute2 sets

Super-setJump rope x 2 minutesHammer curls x 1 minute2 sets

Super-setJump rope x 2 minutesReverse curls 2 sets

Super-setJump rope x 2 minutesIncline alternative dumbbell curls x 1 minute 2 sets


Treadmill Intervals:1 min jog30s sprint1 min walkRepeat x 8

Quad-setBarbell curls x 25Push-ups x 25Plank x 30sDumbbell thrusters x 25 2 sets

Metabolic finisher:Burpee into chin-up x 8,7,6,5,4,3,2,1Rest 30s between each set


Super-set Barbell chest press x 15 repsBarbell squat press x 15 reps4 sets

Tri-setChest fly x 15 reps




Bodyweight squats x 15 repsNarrow grip press-ups x 15 reps4 sets

Tri-setIncline dumbbell press x 15 repsBurpees x 15 reps Bench jumps x 15 reps4 sets

Tri-setClose grip dumbbell chest press x 15 repsDumbbell chest press x 15 repsDumbbell squat to press x 15 reps4 sets

get shredded Dumbbell workout #28

Push-ups using dumbbells x 15 repsDumbbell renegade rows x 10 reps 3 sets Tri-setBent over dumbbell rows x 15 repsDumbbell high pulls x 15 repsDumbbell shrugs x 25 reps3 sets Tri-setHammer curls x 15 repsDumbbell curls to shoulder press x 15 repsStanding tricep extensions x 15 reps3 sets Tri-setGoblet squat x 25 repsAlternative dumbbell lunges x 15 repsBulgarian split squat x 15 resp3 sets

Super-setAlternative dumbbell shoulder press x 15 repsFront raises x 15 reps3 sets AbsDumbbell weighted crunches to failure5 sets


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

Jump rope x 2 minutes1 set

Quad set: Push-ups x 25-50 repsPull-ups x 25-50 repsPlank x 90 secondsBodyweight squats x 25-50 reps4 sets

Jump rope x 2 minutes 1 set





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

Super-setRunning on treadmill set at 1% incline x 1 minute Plank x 1 minute3 sets

Super-setRunning on treadmill set at 1% incline x 1 minute Push-ups x 1 minute3 sets

Super-setRunning on treadmill set at 1% incline x 1 minute Barbell curls x 1 minute 3 sets

Super-setRunning on treadmill set at 1% incline x 1 minute Bent over barbell rows x 1 minute3 sets

Super-setRunning on treadmill set at 1% incline x 1 minute Lateral raises x 1 minute3 sets

Super-setRunning on treadmill set at 1% incline x 1 minute Standing overhead dumbbell tricep extensions x 1 minute 3 sets


Circuit 1 Treadmill run x 5 minutes Push-ups x 30 repsPlank x 30 secondsHalf burpee x 30 reps2 sets

Circuit 2 Treadmill incline run x 5 minutesBodyweight squats x 30 repsBicycle crunches x 30 secondsAlternative plyometric lunges x 30 reps2 sets


Circuit 1 Jump rope x 2 minutesKnee Ups x 100 repsRussian twists x 30 reps3 sets.

Circuit 2Kettlebell swings x 2 minutesPush-ups x 25-50 repsMountain climbers x 25 reps3 sets


Circuit Incline walking on treadmill x 5 minutes Bench dips x 25-50 repsChin-ups x 25 repsPush-ups x 25 repsHanging leg raises x 25 repsLeg press x 25 repsIncline run on treadmill x 5 minutes

Repeat 2-3 times. No rest between sets.





Incline treadmill walking x 5 minutes

CircuitWeighted walking lunges x 20 repsBodyweight squats x 20 repsWall sits x 60 secondsFrog squats x 60 secondsPistol squats x 60 seconds (each leg) 5 sets


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 reps2 sets

get shredded workout #37 (CHEST)

Super-setTreadmill set at running speed x 1 minutePushups x 15 reps3 sets

Super-setTreadmill set at running speed x 1 minuteIncline press x 10 reps3 sets

Super-setTreadmill set at running speed x 1 minuteIncline flys x 10 reps3 sets

Super-setTreadmill set at running speed x 1 minuteDumbbell flat press x 10 reps3 sets

Super-setTreadmill set at running speed x 1 minuteDumbbell flat flys x 10 reps3 sets


Circuit 1 Elliptical machine x 3 minutes Push-ups x 25 repsElliptical machine x 3 minutes Pull-ups x 10 repsElliptical machine x 3 minutes 3 sets

Circuit 2Ab wheel x 25 repsExercise ball broomstick twists x 50 repsHanging leg raises x 15 reps2 sets


Tri-setJump rope x 2 minutesPunches with dumbbells x 2 minutes Burpee x 2 minutes 6 sets




get shredded outdoor

workout #40

Super-setHill sprints x 30 secsPush-ups x 25-30 reps2 sets

Super-setHill sprints x 30 secsClose grip push-ups x 25-30 reps2 sets

Super-setHill sprints x 30 secsBodyWeight squats x 25-30 reps2 sets

Super-setHill sprints x 30 secsAlternative jumping lunges 30 secs2 sets

Super-setHill sprints x 30 secsPlank x 30 secs2 sets


Get shreddedworkout series 1-40

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Get Shredded Workout Series 1-40

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