The Daily BJ |

SHRED 3.0 Program

This is the third installment of our 28-Day SHRED series for those trainees looking to burn fat and get in a crazy good cardio shape. Start with the original 28-Day SHRED Program before doing this. 

These workouts harness the rapid fat loss power of metabolic conditioning. SHRED 3.0 specifically uses 40-20 total body MetCon circuits. If I had to pick one metabolic conditioning template for the masses it would be the 40-20 interval five-exercise circuit. 

The 40-second work periods are just long enough to get in that serious anaerobic work without the pacing that tends to come with 60-second work periods. The 20-second rest periods give you plenty of time to rest and transition between non-competitive moves that work your whole body. It retains the same 2:1 work to rest ratio as 20-10 Tabata intervals but doesn't require the same insane speed of movement to get the desired training effect. Plus, extended time under tension is always a good thing for muscle growth.

You will perform 3 of these workouts per week (M, W, F) with 7 different routines to choose from:

  1. Bodyweight Workout
  2. Sliders Workout
  3. Single Dumbbell Workout
  4. Double Dumbbell Workout
  5. Kettlebell Workout
  6. TRX Workout 
  7. Landmine Workout

For best results, perform the 12-Week RAPID FAT LOSS CARDIO program on the off-days (T and TH) and can add the 28-Day Sore to the Core Program on Sundays.

I highly recommend using the 40-20 MMA Rockout Soundtrack available in the members zone so you don’t have to be a slave to the clock:

https://www.thedailybj.com/categories/workout-music

Another option is the Tabata Pro app available in the Apple iTunes Store.

Equipment Recs (click to be taken to store): 

Hip circle

Bands - The small single band package should cover almost all of your band needs, however, you have the option to purchase individual bands on this site as well.

Sliders

TRX

Landmine


Kettlebell