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:
- Bodyweight Workout
- Sliders Workout
- Single Dumbbell Workout
- Double Dumbbell Workout
- Kettlebell Workout
- TRX Workout
- Landmine Workout
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:
Another option is the Tabata Pro app available in the Apple iTunes Store.
Equipment Recs (click to be taken to store):