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30 day shred workout plan bodybuilding
30 day shred workout plan bodybuilding











One leg will be your supporting leg, while the other will be held up as you squat down to the bench/chair.Bench/Chair Single Leg Squat Sits (perform one minute on each leg).

30 day shred workout plan bodybuilding

Bench/Chair Step-ups (perform one minute on each leg).Bulgarian Split Squat (perform one minute on each leg).While standing on one foot with a slight bend in the knee, the other foot is positioned on your slider/plate making a circle on the floor.ĭay 9: (Legs - Bench/Chair and Dumbbells) Workout: (Perform each exercise for 1 Minute with a 30 sec. 15 (each) Single Leg ‘Standing’ Glute Circles (Counterclockwise AND Clockwise).15 Hamstring Curls with sliders OR plates.30 (TOTAL) Mountain Climbers with sliders OR plates.Another example, if you pull an 8 of Diamonds, you will do 8 sit-ups to crossover punches)**ĭay 8: (Full Body - Bodyweight with Sliders or Paper Plates) Workout: Time yourself for 30 minutes and try to complete 4-5 rounds of each exercise in the order listed below. 12 - 15 (each) Single Arm Rear Delt Flyĭay 7: (Core - Bodyweight) ** Grab a deck of Cards - If you pull a 9 of Clubs, you will do 9 plank hip dips on each side.10 - 12 Pike Presses ** No Dumbells required feet on elevated surface and have body in Pike position**.Glute Bridge with Hip Abduction ( place band above knees)ĭay 6: (Shoulders - Dumbbells) Workout: (“Supersets” - Perform each set of movements for 3 rounds).Side Steps to the Right ( place band above knees).Squat Jacks (place band around your ankles).Squat to Alternating Glute Kickback (place band around your ankles).(Challenge: For additional weight, hold dumbbell behind head/on neck)ĭay 5: (Glutes - Resistance Bands) Workout: Perform each exercise for 30 seconds with a 15 second rest in between.(Option: Hands can be placed behind your head).Good Mornings ** Keep a slight bend in the knees and keep spine neutral**.

30 day shred workout plan bodybuilding

** Try to increase weights each round as reps decrease. (Challenge: Decline Pushups - put your feet on an elevated surface)ĭay 4: (Back/Biceps - Dumbbells) Workout: (Tri-sets) Perform each exercise for.15 Sumo Goblet Squat with 1 heavy Dumbellĭay 3: (Chest/Triceps - Chair or Bench & Dumbbells) Workout: Time yourself for 20-25 minutes and try to complete 4-5 rounds of each exercise in the order listed below.20 Glute Bridges with 10 second HOLD on the last rep.

30 day shred workout plan bodybuilding

walk/jog/run Workout: (“Supersets” - Perform each set of movements for 3 rounds) Workout: (Perform each exercise for 1 minute with a 30 second rest in between)ĭay 2: (Legs Dumbells Workout) Warm–up: 8–10 min. The cardio routine is optional but recommended to help you get the most out of the next 30-days.ġ | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 |ĭay 1: (Full Body – Bodyweight Workout) Warm-up: This program features 15 workouts to complete during your first two weeks that you will repeat for your last two weeks.

#30 day shred workout plan bodybuilding pro#

Whether you’re back at the gym or grinding at home, this workout program designed by Alpha Athlete & IFBB Pro Figure Competitor Ashley Jones is sure to get you shredded for summer and it can be done completely from home!











30 day shred workout plan bodybuilding