Week of Workouts (SHRED W1)

Heyyy friends! Ya girl is back and better than ever in the gym! This is the first week of 20223 and I gotta say, I accomplished a lot this week. I ran and SPRINT on the treadmill. I did box jumps and explosive step ups! Y’all, Brittany Lupton really did it with this one! The SHRED program she has on her app has really pushed me this week and helped me overcome my fears of “I can’t do that kind of workout” and “that looks too hard, let me find something else as an alternate”. We all know we are our own worse critics. I admit, I’m working on my positive self-talk because, as y’all know, we can be so hard on ourselves.

The SHRED program is for fat loss but also with strength and resistance training, all in one! And let me tell you, I’ve been feeling it for sure. My heart rate has been up and each session has me dripping in sweat but that’s what I want. It’s a four week, five day a week program and listen…I was so skeptical on doing this program just because it was five days a week. That’s a lot for someone who is as busy as me, but I said “I can do this,” and I have, I finally got my five day workout week completed and that’s a reward in itself. If you have been following my Week of Workouts on the blog, you all know that I usually didn’t make that fifth day, and sometimes not even a fourth day but this week, I DID IT! And I feel so proud of myself for doing it!

So without further ado, let me give you each day’s workout!

W1D1: Glutes

Hip Thrusts 3×12

DB RDL’s 3×12

Bulgarian Split Squats 3×10 (I held a 10lb plate in one hand)

DB Sumo Squats 3×12

Leg Extension (machine) 3×15

Hamstring Curls (machine) 3×15

W1D2: Back + Biceps

Lat Pulldowns 3×10

TRI-COMPOUND-SET: 3×10 ON ALL (this was not how she wrote it in her program, I just wanted to work on form so I combined these three due to using lighter weights than I’m used to. She intended these three to be separate so feel free to do it how it works for you).

Bent Over Row (Underhand Grip) (I used the smith machine for this exercise)
Rear Delt Flys (I used 5lb plates and used the incline bench for support)
Single Arm Bent Over Rows (I used a 10lb plate)

Ez Bar Bicep Curls 3×10

Alternating DB Bicep Curls 3×10

W1D3: HIIT Cardio + Core

Treadmill Walk .25 miles

Treadmill Run .25 miles

Treadmill Sprint 4x30secs

CORE CIRCUIT: 3x45secs ON ALL

Mountain Climbers
Oblique V-ups (R)
Oblique V-ups (L)
Leg Raises
Plank Body Saw

W1D4: Shoulders + Triceps

Shoulder Press 3×10

Lateral Raises 3×10

DB Front Raises 3×10

DB Tricep Kickbacks 3×12

Tricep Rope Pulldowns 3×10

Shoulder Taps 3×12 (don’t cheat, count to 24 each set so you get 12 each side *wink wink*)

W1D5: Full Lower Body Circuit + Glute Burnout

Box Jumps 4x30secs (bodyweight)

KB Deficit Reverse Lunge 4x30secs (I alternated each leg during the 30 secs, I held two 5lb Kettlebells, and stood on one 25lb plate for the deficit)

CIRCUIT: 4x30secs ON ALL (I didn’t realize I was supposed to do this circuit style until after the first two exercises so those top two were done separately from the rest of the circuit)

Jump Squats (bodyweight)
Explosive Step Up’s (bodyweight)
Pulsing Sumo Squat (I held a 10lb Kettlebell)
Wall Sit (bodyweight)

GLUTE BURNOUT: 2x30secs ON ALL

Banded Kickbacks
Banded Hip Abduction
Banded Lateral Walks
Banded Front to Back Walks

I did mobility drills BEFORE each workout and stretches AFTER each workout. This helps my body warm up and get ready for the workout and be less sore after each. Foam rolling is also very nice to do as well. I got my foam roller for Christmas, I know my step-mom got it off Amazon!

That completes my 5 day workout week!! I hope you give this a try and enjoyed reading!

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And that’s the TEE👩🏾‍💻💙☕️