The Daily BJ |

SHRED 4.0 Program

This is the 4th installment of our monthly SHRED programming designed for fat loss and metabolic conditioning. These routines can be performed at home or taken to the gym and can typically be completed in 30-45 minutes or less.

Perform at least 3 of these whole body workouts per week. That's also a great place to start for beginners. If you want to accelerate results or you're an advanced trainee, you can perform up to 6 of these workouts per week. 

You have at least 1 free day per week to do whatever you want with. It can be an off-day, used for recreational activity, or maybe you just go for a walk/hike and do some #NetflixAndStretch for active recovery. You could also do a GAINZ workout to promote muscle growth in a particular body zone.

These workouts are as hard as you make them. If you're pushing hard enough and using the right loads/moves, you shouldn't want to do anymore than what's recommended. The goal of each workout is to stimulate, not annihilate.

We recommend the Tabata Pro app in the apple iTunes Store as an excellent interval timer for your workouts.

OPTIONAL FINISHERS: If you're looking for a longer workout, consider adding a 5-10 minute (no longer) GAINZ finisher on top of these routines for a body part that's lagging behind or an area you want to maximally develop. Pepper in any part of the GAINZ 4.0 workouts or any of the routines found under the GAINZ category as long as it doesn't impair your recovery. 

GET SOCIAL! Be sure to use #TheDailyBJ and #Shred when posting about your workouts on social media (particularly Instagram).