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WORKOUT ROUTINES

EMERGENCY SHRED: 2-WEEK WORKOUT TO GET SHREDDED


This high-intensity two-week program will help you ease into fall leaner than you thought possibleif you're
ready to put in the work.

DURATION

EXERCISES

2 WEEKS

53

EQUIPMENT

Bythistimeofyear,peopleusuallyfallintooneoftwocamps:Oneisfullofthosewhohittheironinthe
springandcarriedthefruitsoftheirlaborthroughthegantletofthesleevesoptionalsocialcircuit.The
otherisloadedwiththosewhoalmosthittheirdesiredlevelofconditioningbeforetheirabsdiedaslow
andpainfuldeathatthehandsofsummeraleandfingerfood.
Butnomatterwhichcategoryyoufallinto,theremainingweeksofwarmweatherofferopportunityone
lastshottoshowofabodyyoucanbeproudof.Butthatchiseledlookyourehopingtouseasanew
profilepicisgoingcostyou.Themostprovenandreliableprogramsouttherearetheonesthataccount
forprogressionandadaptationtheonesthatcallforspecificcyclesofworkatvaryingintensitiesand
loads,toelicitaparticularresult.
Sadly,withtheautumnalequinoxonthehorizon,youdonthavethatkindoftime.Inordertoslaythe
goodtimesyouveaccumulatedaroundyourwaistlinethissummerortorecaptureyourearlyJuneform
youregoingtoneedtodiginwithaprogramthatforcesresultsbyattrition.Thegoalistotrainsohard,
sooften,andsowellthatyourbodyhasnochoicebuttorespondwithamarkedlyincreasedcapacityto

torchfat.
Thisroutineisfromthebreakincaseofemergencyvault,andthosewhofollowittotheletterwillbe
decidedlymorepreparedtogosansshirtinthewaningdaysofbeachseason.Willyoubeoneofthem?

2-WEEK SHRED PLAN


Clearthedocketyouregoingtobebusyforthenexttwoweeks.hereshowtonavigateyourway
throughtheemergencyshredroutine.
Day

Activity

Resistance

Cardio

Resistance

Cardio

Resistance

Cardio

Resistance

Rest

Cardio

10

Resistance

11

Cardio

12

Resistance

13

Rest

14

Cardio

SELECTIVE ADAPTIONS
Inordertoproducethedesiredresults,youregoingtohavetosubmittoaslightlylessacademicbut
utterlymorechaoticmethodoftraining.whilemostprogramscarefullymanipulateamultitudeof
variables,weregoingtowhittlethatlistdowntothosethataremostconducivetofatlossandmuscle
preservation.itsgoingtobetough,butitsgoingtowork.
Intensity
Ittakesmorethanacoupleofleisurelyjauntsonthetreadmilltogetintophotoshootreadyshape.those
whoachievethelean,muscularlookofthemenyouseeinthesepageshavedonesobytacklingtough
workoutswithzeal.byincorporatinghigherintensityprotocolssuchasTabataandhighintensityinterval
training(H.I.I.T.)youkeepyourworkoutsatamodestlengthandmaximizemusclebreakdown,which
helpsboostpostworkoutcalorieburn.Tabata,whichcallsforeight20secondcyclesofworkfollowedby
10secondsofrest,allowsyoutoexhaustalltypesofmusclefiberwhileelevatingyourmetabolism.
Frequency
Twoweeksdoesntgiveyoumuchtimetotriggernoticeablechangesinyourbody.Tonegatethetime
factor,youllbecondensingtheworkschedule.overthenext14days,youllputin12totalworkouts,with
tworestdaysbuiltin.theincreasedfrequencyofworkoutswillupthenumberofcaloriesyoureburning

overthecourseoftheprogram.bykeepingrepairandrecoveryconstantbetweenworkouts,youllhave
yourmetabolismworkingovertimetokeepup.Thistypeofscheduleisnotsustainableinthelongterm,
butyoullfindthatyourbodycandoalmostanythingforatwoweekblock,oftenwithpositiveresults.
Resistance
Thistwoweekprogrammandatestheuseofheavycompoundexercisestostarteveryweightworkout.
bykeepingheavytraininginyourprogram,youllforceyourbodytokeepitsnaturalproductionofgrowth
hormone(gh).Highgh,whichpeakswhileyousleep,isakeyplayerinthefatburningprocess.Then,by
targetingindividualbodypartswithTabatastylework,youllincreaselocalbloodflowtoworkingmuscles.
oneachTabataexercise,startwithaweightyoucanhandlefor1215reps.astheworkdragson,your
repcountswillfade.pauseonlywhenneeded,andperformpartialrepsifnecessarytokeepgoingthe
entire20seconds.
Cardio
YoullstarteachcardiodaywithTabatatimedcardio.Theh.i.i.T.protocolthatfollowscallsforsprinting
ontheminute,meaningthatyoursprintsandactiverestwillalwaysadduptoaminute.yourefreeto
chooseyourmethodofcardio,buttreadmillrunninghasbeenshowntoburnmorecaloriesthancycling.
inthefirstworkout,perform10allout12secondsprints,with48secondsofactiverest.Thiswillamount
to120secondsoftotalsprinting.Thenexttimeout,domore:11sprintsat13secondseach,withactive
restdiminishingbyasecond.youcanexpectasimilaruptickinvolumeeachcardiosession.
Rest
Yes,thereisrestbuiltintwodays,tobeexactbutnotuntilyouveputinsevenstraightdaysofpedal
tothemetalwork.restondays8and13toallowyourbodytotemporarilyrecoverfromthegrindofthe
program.thiswillhelpyoubankmoreenergyfortheworkdaysthatfollow.Theserestdaysare
mandatory.Forthoseofyouhittingthepanicbutton,dontfret12outof14daysattheseintensitieswill
stillbeplentyadequateforgettingyourshred.remember:yourbodychangeswhileitrecovers,notwhile
youtrain.soconsiderthesetwodaysyourchancetobustintothegymalittlemorerippedonDays9and
14.

RESISTANCE DAYS
Therearethreeresistanceworkoutseachdonetwiceinthe14Dayemergencyshredschedule.All
startoffwithabasiccompoundmovementdonewithheavyweight,whichisfollowedbyaseriesofmore
targetedexercisesdoneTabatastyle.

CARDIO DAYS
Onyourcardiodays,youllleadoffwithaTabatatimedcardiomovetosendyourheartratesoaring.
Youllfollowwithintervalsprints.

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DAY 1
Resistance Day

EXERCISE 1

SETS

BARBELL DEADLIFT

You'll need: Barbell

REPS

How to
PLAY

<60 sec
REST

EXERCISE 2

SETS

INCLINE DUMBBELL BENCH PRESS

20 sec

You'll need: Bench, Dumbbells

REPS

How to
PLAY

10 sec
REST

Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

EXERCISE 3

SETS

WIDE-GRIP LAT PULLDOWN

20 sec

You'll need: Adjustable Cable Machine, Lat Pulldown Bar, Bench

REPS

How to
PLAY

10 sec
REST

Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

EXERCISE 4

SETS

PEC DECK

20 sec
REPS

10 sec
REST

Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

EXERCISE 5

SETS

SEATED CABLE ROW

20 sec

You'll need: Adjustable Cable Machine, V-Handle Attachment

REPS

How to
PLAY

10 sec
REST

Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

EXERCISE 6

SETS

DOUBLE CRUNCH

20 sec

You'll need: No Equipment

REPS

How to
PLAY
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

DAY 2
Cardio Day
EXERCISE 1
BURPEE

SETS

20 sec

10 sec
REST

REPS

10 sec
REST

Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

--

EXERCISE 2

SETS

SPRINTS

12 sec
REPS

--

REST

Perform as a high intensity sprint. Alternate between high and low intensity for 10 total sprints.

--

EXERCISE 3

SETS

SPRINTS

48 sec
REPS

--

REST

Perform as a low intensity sprint. Alternate between high and low intensity for 10 total sprints.

DAY 3
Resistance Day
4

EXERCISE 1

SETS

BARBELL DEADLIFT

You'll need: Barbell

REPS

How to
PLAY

<60 sec
REST

Perform sets in rest-pause fashion, if necessary, doing 23 reps at a time, then resting 1520 seconds; repeat as many times as necessary till you reach 8
reps.

EXERCISE 2

SETS

DUMBBELL LATERAL RAISE

20 sec

You'll need: Dumbbells

REPS

How to
PLAY

10 sec
REST

Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

EXERCISE 3

SETS

INCLINE DUMBBELL BICEPS CURL

20 sec

You'll need: Bench, Dumbbells

REPS

How to
PLAY

10 sec
REST

Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

EXERCISE 4
DUMBBELL LYING TRICEPS EXTENSION
You'll need: Dumbbells, Bench
How to

SETS

20 sec
REPS

PLAY

10 sec
REST

Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

EXERCISE 5

SETS

REAR-DELT RAISE

20 sec
REPS

10 sec
REST

Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

EXERCISE 6

SETS

HAMMER CURL

20 sec
REPS

10 sec
REST

Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

EXERCISE 7

SETS

CABLE PRESSDOWN

20 sec

You'll need: Adjustable Cable Machine, V-Handle Attachment

REPS

How to
PLAY

10 sec
REST

Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

DAY 4
Cardio Day
8

EXERCISE 1

SETS

SPEED SKATER

20 sec
REPS

10 sec
REST

Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

--

EXERCISE 2

SETS

SPRINTS

13 sec
REPS

--

REST

Perform as a high intensity sprint. Alternate between high and low intensity for 11 total sprints.

EXERCISE 3
SPRINTS

--

SETS

47 sec
REPS

--

REST

Perform as a low intensity sprint. Alternate between high and low intensity for 11 total sprints.

DAY 5
Resistance Day
4

EXERCISE 1

SETS

BARBELL BENCH PRESS

You'll need: Bench, Barbell

REPS

How to
PLAY

<60 sec
REST

EXERCISE 2

SETS

MOUNTAIN CLIMBER

20 sec

You'll need: No Equipment

REPS

How to
PLAY

10 sec
REST

Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

EXERCISE 3

SETS

KETTLEBELL SWING

20 sec

You'll need: Kettlebells

REPS

How to
PLAY

10 sec
REST

Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds. Can be substituted for dumbbell swings.

EXERCISE 4

SETS

GENERAL PUSHUP

20 sec

You'll need: No Equipment

REPS

How to
PLAY

10 sec
REST

Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

EXERCISE 5

SETS

UNDERHAND-GRIP LAT PULLDOWN

20 sec

You'll need: Adjustable Cable Machine, Lat Pulldown Bar, Bench

REPS

How to
PLAY

10 sec
REST

Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

EXERCISE 6

SETS

DUMBBELL FLYE

20 sec

You'll need: Dumbbells, Bench

REPS

How to
PLAY

10 sec
REST

Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

EXERCISE 7
DUMBBELL ROW
You'll need: Dumbbells

SETS

20 sec
REPS

How to
PLAY

10 sec
REST

Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

EXERCISE 8

SETS

BICYCLE CRUNCH

20 sec

You'll need: No Equipment

REPS

How to
PLAY

10 sec
REST

Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

DAY 6
Cardio Day
8

EXERCISE 1

SETS

MOUNTAIN CLIMBER

20 sec

You'll need: No Equipment

REPS

How to
PLAY

10 sec
REST

Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

--

EXERCISE 2

SETS

SPRINTS

14 sec
REPS

--

REST

Perform as a high intensity sprint. Alternate between high and low intensity for 12 total sprints.

--

EXERCISE 3

SETS

SPRINTS

46 sec
REPS

--

REST

Perform as a low intensity sprint. Alternate between high and low intensity for 12 total sprints.

DAY 7
Resistance Day
4

EXERCISE 1

SETS

BARBELL DEADLIFT

You'll need: Barbell

REPS

How to
PLAY

<60 sec
REST

EXERCISE 2

SETS

INCLINE DUMBBELL BENCH PRESS

20 sec

You'll need: Bench, Dumbbells

REPS

How to
PLAY

10 sec
REST

REST

Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

EXERCISE 3

SETS

WIDE-GRIP LAT PULLDOWN

20 sec

You'll need: Adjustable Cable Machine, Lat Pulldown Bar, Bench

REPS

How to
PLAY

10 sec
REST

Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

EXERCISE 4

SETS

PEC DECK

20 sec
REPS

10 sec
REST

Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

EXERCISE 5

SETS

SEATED CABLE ROW

20 sec

You'll need: Adjustable Cable Machine, V-Handle Attachment

REPS

How to
PLAY

10 sec
REST

Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

EXERCISE 6

SETS

DOUBLE CRUNCH

20 sec

You'll need: No Equipment

REPS

How to
PLAY

10 sec
REST

Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

DAY 9
Cardio Day
8

EXERCISE 1

SETS

BURPEE

20 sec
REPS

10 sec
REST

Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

EXERCISE 2
SPRINTS

--

SETS

15 sec
REPS

--

REST

Perform as a high intensity sprint. Alternate between high and low intensity for 13 total sprints.

--

EXERCISE 3

SETS

SPRINTS

45 sec
REPS

--

REST

Perform as a low intensity sprint. Alternate between high and low intensity for 13 total sprints.

DAY 10
Resistance Day
4

EXERCISE 1

SETS

BARBELL DEADLIFT

You'll need: Barbell

REPS

How to
PLAY

<60 sec
REST

Perform sets in rest-pause fashion, if necessary, doing 23 reps at a time, then resting 1520 seconds; repeat as many times as necessary till you reach 8
reps.

EXERCISE 2

SETS

DUMBBELL LATERAL RAISE

20 sec

You'll need: Dumbbells

REPS

How to
PLAY

10 sec
REST

Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

EXERCISE 3

SETS

INCLINE DUMBBELL BICEPS CURL

20 sec

You'll need: Bench, Dumbbells

REPS

How to
PLAY

10 sec
REST

Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

EXERCISE 4

SETS

DUMBBELL LYING TRICEPS EXTENSION

20 sec

You'll need: Dumbbells, Bench

REPS

How to
PLAY
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

EXERCISE 5
REAR-DELT RAISE

SETS

20 sec
REPS

10 sec
REST

Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

10 sec
REST

EXERCISE 6

SETS

HAMMER CURL

20 sec
REPS

10 sec
REST

Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

EXERCISE 7

SETS

CABLE PRESSDOWN

20 sec

You'll need: Adjustable Cable Machine, V-Handle Attachment

REPS

How to
PLAY

10 sec
REST

Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

DAY 11
Cardio Day
8

EXERCISE 1

SETS

SPEED SKATER

20 sec
REPS

10 sec
REST

Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

--

EXERCISE 2

SETS

SPRINTS

16 sec
REPS

--

REST

Perform as a high intensity sprint. Alternate between high and low intensity for 14 total sprints.

--

EXERCISE 3

SETS

SPRINTS

44 sec
REPS

--

REST

Perform as a low intensity sprint. Alternate between high and low intensity for 14 total sprints.

DAY 12
Resistance Day
4

EXERCISE 1

SETS

BARBELL BENCH PRESS

You'll need: Bench, Barbell

REPS

How to
PLAY

EXERCISE 2

<60 sec
REST

SETS

MOUNTAIN CLIMBER

20 sec

You'll need: No Equipment

REPS

How to
PLAY

10 sec
REST

Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

EXERCISE 3

SETS

KETTLEBELL SWING

20 sec

You'll need: Kettlebells

REPS

How to
PLAY

10 sec
REST

Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds. Can be substituted for dumbbell swings.

EXERCISE 4

SETS

GENERAL PUSHUP

20 sec

You'll need: No Equipment

REPS

How to
PLAY

10 sec
REST

Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

EXERCISE 5

SETS

UNDERHAND-GRIP LAT PULLDOWN

20 sec

You'll need: Adjustable Cable Machine, Lat Pulldown Bar, Bench

REPS

How to
PLAY

10 sec
REST

Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

EXERCISE 6

SETS

DUMBBELL FLYE

20 sec

You'll need: Dumbbells, Bench

REPS

How to
PLAY

10 sec
REST

Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

EXERCISE 7

SETS

DUMBBELL ROW

20 sec

You'll need: Dumbbells

REPS

How to
PLAY

10 sec
REST

Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

EXERCISE 8
BICYCLE CRUNCH
You'll need: No Equipment

How to

SETS

20 sec
REPS

PLAY
Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

DAY 14

10 sec
REST

DAY 14
Cardio Day
8

EXERCISE 1

SETS

MOUNTAIN CLIMBER

20 sec

You'll need: No Equipment

REPS

How to
PLAY

10 sec
REST

Perform Tabata style - 20 sec on, 10 sec off, for 8 rounds.

EXERCISE 2
SPRINTS

--

SETS

17 sec
REPS

--

REST

Perform as a high intensity sprint. Alternate between high and low intensity for 15 total sprints.

EXERCISE 3
SPRINTS

--

SETS

43 sec
REPS

--

REST

Perform as a low intensity sprint. Alternate between high and low intensity for 15 total sprints.