Week of Workouts (SHRED W4)

LAST WEEK OF THE FOUR WEEK SHRED PROGRAM👏🏾 I’m so proud of myself for completing the program and being consistent for the entire month of January! I even won Brittany Lupton’s $500 CASH PRIZE🤑.

My word for 2023 is Discipline and I really think I’ve turned going into a lifestyle habit! I’ve been very disciplined and making sure that I keep the gym and my fitness a priority. I also listen to my body and rest twice a week for a full recovery. I’ve held myself very accountable this past month and I’m excited to see how far I go with this new lifestyle change.

So, without further ado, here is my WEEK OF WORKOUTS!

W4D1: Glutes

Pause Squats 3×10

Hip Thrusts 3×12

DB RDL’s 3×10

Deficit Reverse Lunge 3×10

Leg Extensions 3×15

Hamstring Curls 3×15

W4D2: Back + Biceps

Assisted Pull-Ups 3xAMRAP

Lat Pulldowns 3×10

Bent Over Row Underhand Grip 3×10

SUPERSET: 3×10 ON ALL

Chest Supported Rows
EZ Bar Spider Curls

Rear Delt Flys 3×10

Alternating Hammer Curls 3×10

W4D3: HIIT Cardio + Core

Treadmill Walk .5 miles

Treadmill Run .5 miles

Treadmill Sprint 6x30secs

CORE CIRCUIT: 3×15 ON ALL

Mountain Climbers
Crunches
Clamshells
Leg Raises
Spider Crunches

W4D4: Chest, Shoulders + Triceps

Shoulder Press 3×10

SUPERSET: 3×10 ON ALL

Lateral Raises
Alternating Front Raises

Tricep Kickbacks 3×10

FINISHER CIRCUIT: 3×10 ON ALL

Squat to Overhead Press
Mountain Climbers
Shoulder Taps

Push Ups 2xAMRAP

W4D5: Full Lower Body Circuit + Glute Burnout

CIRCUIT: 3×10 ON ALL

Hip Thrust
B Stance Hip Thrust
Seated Banded Hip Abductors

CIRCUIT: 3×10 ON ALL

Bulgarian Split Squats
Bodyweight Step Ups

GLUTE BURNOUT: 3×10 ON ALL (Banded)

Single Leg Glute Bridges
Frog Pumps
Glute Bridge
Fire Hydrants

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!

Alright ladies and gents, that’s all I have for you! Remember to drink your water, stay hydrated, STRETCH and WARM UP, and last but not least, REMEMBER REST DAY’S ARE JUST AS IMPORTANT! I love you all, and hope you move your body in some type of way today, and this coming week! Check out AND follow my links below so you can get all the LIVE updates from me! Have a great week!

And that’s the TEE👩🏾‍💻💙☕️