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  • AlphaShred Ebook

    Uploaded by

    Aman 'kebe' Kebede
    6K views32 pages
    The document outlines a 30-day workout challenge that includes 6 days of circuit training and 1 day of running. Each workout consists of a mental warm-up followed by 6 exercises, with 3 sets of 30 seconds for each exercise and 15 seconds of rest in between. The exercises include bicep curls, squats, pushups, abs work, jumping, and more. Day 6 is a 1-mile run at the participant's best consistent pace. Day 7 is a rest day with only a mental warm-up meditation.

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    alpha shred

    Original Title

    AlphaShred eBook

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    The document outlines a 30-day workout challenge that includes 6 days of circuit training and 1 day of running. Each workout consists of a mental warm-up followed by 6 exercises, with 3 sets of 30 seconds for each exercise and 15 seconds of rest in between. The exercises include bicep curls, squats, pushups, abs work, jumping, and more. Day 6 is a 1-mile run at the participant's best consistent pace. Day 7 is a rest day with only a mental warm-up meditation.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    6K views32 pages

    AlphaShred Ebook

    Uploaded by

    Aman 'kebe' Kebede
    The document outlines a 30-day workout challenge that includes 6 days of circuit training and 1 day of running. Each workout consists of a mental warm-up followed by 6 exercises, with 3 sets of 30 seconds for each exercise and 15 seconds of rest in between. The exercises include bicep curls, squats, pushups, abs work, jumping, and more. Day 6 is a 1-mile run at the participant's best consistent pace. Day 7 is a rest day with only a mental warm-up meditation.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 32

    2

    DAY 01
    MOVEMENT
    03 Bicep Curls
    (W Band) 30 seconds x 3 Sets | 15
    second break between sets

    MOVEMENT
    04 High Knees
    Mental Warm Up
    5 Minute Mindfulness Meditation
    (30 seconds) x 3 Sets | 15 second break
    between sets

    MOVEMENT
    01 Shadow Boxing 05 MOVEMENT
    Burpees

    ALPHA SHRED • 30 DAY CHALLENGE


    Non-stop punches w/ weights 30
    30 seconds x 3 Sets | 15 second break
    seconds x 5 Sets | 20 Second breaks
    between sets

    MOVEMENT
    02 Jump Squat MOVEMENT
    06 ABS (dirty 30’s)
    30 Seconds x 3 Sets | 15 second
    break between sets All movements of ABS, 30 reps each,
    try not to break in between each
    movement
    • crunches • leg raises
    • bicycles • toe touches
    • V ups • windshield wipers

    22
    DAY 02
    MOVEMENT
    04 Push Ups
    (30 seconds x 3 sets) | 30 second
    break between sets

    MOVEMENT
    05 ABS (dirty 30’s)
    Mental Warm Up
    5 Minute Mindfulness Meditation
    All movements of ABS, 30 reps each,
    try not to break in between each
    movement
    MOVEMENT
    01 Jump rope
    • crunches
    • leg raises
    • bicycles
    • toe touches

    ALPHA SHRED • 30 DAY CHALLENGE


    5 minutes straight (if you mess-up - keep
    going) • V ups
    • windshield wipers

    MOVEMENT
    02 Modified Burpees
    (30 seconds x 3 sets) | 30 second break
    between sets

    MOVEMENT
    03 Jump Lunges
    (30 seconds x 3 sets) | 30 second
    break between sets
    32
    DAY 03
    MOVEMENT
    03 Step-Ups
    (30 seconds x 3 sets) | 30 second
    break between sets

    MOVEMENT
    04 High knees
    Mental Warm Up
    5 Minute Mindfulness Meditation
    (30 seconds x 3 sets) | 30 second
    break between sets

    MOVEMENT
    01 Shadow Boxing 05 MOVEMENT
    ABS (dirty 30’s)

    ALPHA SHRED • 30 DAY CHALLENGE


    Non-stop punches w/ weights 30 All movements of ABS, 30 reps each,
    seconds x 5 Sets | 20 Second breaks try not to break in between each
    movement
    MOVEMENT • crunches
    02 Modified Man • leg raises
    • bicycles

    Makers
    • toe touches
    • V ups
    • windshield wipers
    (30 seconds x 3 sets) | 30 second
    break between sets

    42
    DAY04
    MOVEMENT
    03 Overhead Tricep Extension
    (With Band) (30 seconds x 3 sets) | 30 second break between sets

    MOVEMENT
    04 Double leg
    Mental Warm Up
    5 Minute Mindfulness Meditation hip thrusters
    (30 seconds x 3 sets) | 30 second
    break between sets
    MOVEMENT
    01 Jump Rope MOVEMENT
    05 Jump Squats

    ALPHA SHRED • 30 DAY CHALLENGE


    5 minutes

    (30 seconds x 3 sets) | 30 second


    MOVEMENT
    02 Step Overs
    break between sets

    MOVEMENT
    (30 seconds x 3 sets) | 30
    second break between
    sets
    06 ABS (dirty 30’s)
    All movements of ABS, 30 reps each,
    try not to break in between each
    movement
    • crunches • leg raises
    • bicycles • toe touches

    52
    DAY 05
    MOVEMENT
    03 Mountain
    Climbers
    (30 seconds x 3 sets) |
    30 second break between sets

    Mental Warm Up
    5 Minute Mindfulness Meditation
    MOVEMENT
    04 jump squats
    30 seconds | 30 second
    MOVEMENT break | total of 3 sets
    01 Shadow Boxing
    MOVEMENT
    05 step overs

    ALPHA SHRED • 30 DAY CHALLENGE


    With non-stop punches w/ weights 30
    seconds x 5 Sets | 20 Second breaks

    30 seconds | 30 second break |


    MOVEMENT total of 3 sets
    02 3 to 3
    MOVEMENT
    (30 seconds x 3 sets) | 30 second
    break between sets 06 ABS (dirty 30’s)
    All movements of ABS, 30 reps each, try not to break in
    between each movement
    • crunches • leg raises • bicycles • toe touches
    • V ups • windshield wipers

    62
    DAY 06
    Mental Warm Up
    5 Minute Mindfulness Meditation

    Run: 1.0 Mile


    (your best pace you can keep consistent)

    ALPHA SHRED • 30 DAY CHALLENGE


    72
    DAY 07

    ALPHA SHRED • 30 DAY CHALLENGE


    OFF
    Mental Warm Up
    5 Minute Mindfulness Meditation

    82
    DAY08
    MOVEMENT
    03 Bicep Curls
    (W Band) 30 seconds x 3 Sets | 15
    second break between sets

    MOVEMENT
    04 Bodyweight Squat
    Mental Warm Up
    5 Minute Mindfulness Meditation
    (30 seconds) x 3 Sets | 15 second
    break between sets

    MOVEMENT
    01 Shadow Boxing 05 MOVEMENT
    Burpees

    ALPHA SHRED • 30 DAY CHALLENGE


    With non-stop punches w/ weights
    30 seconds x 3 Sets | 15 second break
    45 seconds x 5 Sets | 20 Second
    between sets
    breaks

    MOVEMENT MOVEMENT
    02 Jump Squat 06 ABS (dirty 30’s)
    30 Seconds x 3 Sets | 15 second All movements of ABS, 30 reps each,
    break between sets try not to break in between each
    movement
    • crunches • leg raises
    • bicycles • toe touches
    • V ups • windshield wipers

    92
    DAY09
    MOVEMENT MOVEMENT
    01 Jump rope 05 Push Ups
    5 minutes straight (if you mess-up (30 seconds x 3 sets) | 30 second
    - keep going) break between sets

    MOVEMENT MOVEMENT
    02 Modified 06 ABS (dirty 30’s)
    Mental Warm Up
    Burpees
    All movements of ABS, 30 reps each,
    try not to break in between 5 Minute Mindfulness Meditation

    (30 seconds x 3 sets) | 30 second each movement


    break between sets • crunches
    • leg raises
    • bicycles
    MOVEMENT • toe touches
    03 Modified man

    ALPHA SHRED • 30 DAY CHALLENGE


    • V ups
    • windshield wipers

    Makers
    (30 seconds x 3 sets) | 30 second
    break between sets

    MOVEMENT
    04 Jump Lunges
    (30 seconds x 3 sets) | 30 second
    break between sets

    102
    DAY 10
    MOVEMENT
    03 Step-Ups
    (30 seconds x 3 sets) | 30 second
    break between sets

    MOVEMENT
    03 Walk up on
    Mental Warm Up
    5 Minute Mindfulness Meditation
    Plank
    (30 seconds x 3 sets) | 30 second
    MOVEMENT break between sets
    01 Shadow Boxing
    MOVEMENT
    05 High knees

    ALPHA SHRED • 30 DAY CHALLENGE


    with non-stop punches w/ weights
    45 seconds x 5 Sets | 20 Second
    breaks
    (30 seconds x 3 sets) | 30 second
    break between sets
    MOVEMENT
    02 Modified Man MOVEMENT
    06 ABS (dirty 30’s)
    Makers
    (30 seconds x 3 sets) | 30 second
    All movements of ABS, 30 reps each, try not
    to break in between each movement
    break between sets
    • crunches • leg raises • bicycles
    • toe touches • V ups • windshield wipers

    112
    DAY 11
    MOVEMENT MOVEMENT
    04 Banded Bicep 06 Jump Squats
    Curls
    (30 seconds x 3 sets) | 30 second
    (30 seconds x 3 sets) | 30 second
    break between sets

    break between sets


    MOVEMENT
    07 ABS (dirty 30’s)
    Mental Warm Up
    5 Minute Mindfulness Meditation
    MOVEMENT
    05 Double leg All movements of ABS, 30 reps each,
    try not to break in between each
    movement
    MOVEMENT
    01 Jump Rope
    hip thrusters
    (30 seconds x 3 sets) | 30 second break
    • crunches • leg raises
    • bicycles • toe touches
    between sets

    ALPHA SHRED • 30 DAY CHALLENGE


    5 minutes

    MOVEMENT
    02 Step Overs
    (30 seconds x 3 sets) | 30 second
    break between sets

    MOVEMENT
    03 Overhead Tricep Extension
    (With Band) (30 seconds x 3 sets) | 30 second break between
    sets

    122
    DAY 12
    MOVEMENT
    03 Mountai Climbers
    (30 seconds x 3 sets) | 30 second break between sets

    MOVEMENT
    04 Pushups
    Mental Warm Up
    5 Minute Mindfulness Meditation
    (30 seconds x 3 sets) | 30 second break between sets

    MOVEMENT
    MOVEMENT 05 jump squats
    01 Shadow Boxing 30 seconds | 30 second break | total of 3 sets

    ALPHA SHRED • 30 DAY CHALLENGE


    With non-stop punches w/ weights
    45 seconds x 5 Sets | 20 Second MOVEMENT
    breaks
    06 step overs
    MOVEMENT 30 seconds | 30 second break | total of 3 sets
    02 3 to 3
    MOVEMENT
    (30 seconds x 3 sets) | 30 second
    break between sets 07 ABS (dirty 30’s)
    All movements of ABS, 30 reps each, try not to
    break in between each movement
    • crunches • leg raises • bicycles
    • toe touches • V ups • windshield wipers

    132
    DAY 13
    Mental Warm Up
    5 Minute Mindfulness Meditation

    Run: 1.5 Miles


    (your best pace you can keep consistent)

    ALPHA SHRED • 30 DAY CHALLENGE


    142
    DAY 14

    ALPHA SHRED • 30 DAY CHALLENGE


    OFF
    Mental Warm Up
    5 Minute Mindfulness Meditation

    152
    DAY 15
    MOVEMENT MOVEMENT
    03 Bicep Curls 08 ABS (dirty 30’s)
    (30 seconds x 3 sets) | 30 second All movements of ABS, 30 reps each,
    break between sets try not to break in between each
    movement
    • crunches • leg raises
    MOVEMENT
    04 Bodyweight • bicycles • toe touches

    Mental Warm Up • V ups • windshield wipers

    5 Minute Mindfulness Meditation


    Squat
    30 seconds x 3 Sets | 15 second break between sets
    MOVEMENT
    01 Shadow Boxing MOVEMENT
    05 High Knees

    ALPHA SHRED • 30 DAY CHALLENGE


    With non-stop punches w/ weights
    55 seconds x 5 Sets | 20 Second
    breaks (30 seconds) x 3 Sets | 15 second break between sets

    MOVEMENT
    02 Jump Squat MOVEMENT
    06 Single Leg Hip Thrust
    30 Seconds x 3 Sets | 15 second
    30 seconds | 30 second break | total of 3 sets
    break between sets

    MOVEMENT
    07 Burpees
    30 seconds | 30 second break | total of 3 sets

    162
    DAY 16
    MOVEMENT MOVEMENT
    01 Jump rope 05 Jump Lunges
    5 minutes straight (if you mess-up - (30 seconds x 3 sets) | 30 second
    keep going) break between sets

    MOVEMENT MOVEMENT
    02 Modified 06 Sit Up
    Mental Warm Up
    Burpees
    (30 seconds x 3 sets) | 30 second break
    between sets 5 Minute Mindfulness Meditation

    (30 seconds x 3 sets) | 30 second


    break between sets MOVEMENT
    07 Push Ups
    MOVEMENT
    03 Banded up

    ALPHA SHRED • 30 DAY CHALLENGE


    (30 seconds x 3 sets) | 30 second break
    between sets

    right rows
    (30 seconds x 3 sets) | 30 second
    MOVEMENT
    08 ABS (dirty 30’s)
    break between sets
    All movements of ABS, 30 reps each,
    MOVEMENT try not to break in between each
    04 Modified man movement
    • crunches • leg raises

    Makers
    • bicycles • toe touches
    • V ups • windshield wipers

    (30 seconds x 3 sets) | 30 second


    break between sets
    172
    DAY 17
    MOVEMENT MOVEMENT
    01 Shadow Boxing 05 Jump Squat
    With non-stop punches w/ weights (30 seconds x 3 sets) | 30 second break
    55 seconds x 5 Sets | 20 Second between sets
    breaks

    MOVEMENT MOVEMENT
    02 Modified Man 06 High knees
    (30 seconds x 3 sets) | 30 second break Mental Warm Up
    Makers
    (30 seconds x 3 sets) | 30 second
    between sets 5 Minute Mindfulness Meditation

    break between sets MOVEMENT


    07 ABS (dirty 30’s)
    MOVEMENT
    03 Step-Ups

    ALPHA SHRED • 30 DAY CHALLENGE


    All movements of ABS, 30 reps each,
    try not to break in between each
    movement
    (30 seconds x 3 sets) | 30 second
    break between sets • crunches • leg raises
    • bicycles • toe touches
    • V ups • windshield wipers
    MOVEMENT
    04 Walk up on
    Plank
    (30 seconds x 3 sets) | 30 second
    break between sets

    182
    DAY 18
    MOVEMENT MOVEMENT
    03 Overhead Tricep 05 Double leg
    Extension
    (With Band) (30 seconds x 3 sets) |
    hip thrusters
    (30 seconds x 3 sets) | 30 second
    30 second break between sets break between sets

    Mental Warm Up MOVEMENT


    04 Banded Bicep MOVEMENT
    5 Minute Mindfulness Meditation
    06 Pushups
    MOVEMENT
    01 Jump Rope
    Curls (30 seconds x 3 sets) | 30 second break
    between sets
    (30 seconds x 3 sets) | 30 second
    break between sets

    ALPHA SHRED • 30 DAY CHALLENGE


    5 minutes
    MOVEMENT
    MOVEMENT
    07 Jump Squats
    02 Step Overs (30 seconds x 3 sets) | 30 second break
    between sets
    (30 seconds x 3 sets) |
    30 second break MOVEMENT
    between sets
    08 ABS (dirty 30’s)
    All movements of ABS, 30 reps each,
    try not to break in between each
    movement
    • crunches • leg raises
    • bicycles • toe touches

    192
    DAY 19
    MOVEMENT MOVEMENT
    03 Mountain 07 ABS (dirty 30’s)
    Climbers
    (30 seconds x 3 sets) | 30 second
    All movements of ABS, 30 reps each,
    try not to break in between each
    movement
    break between sets • crunches • leg raises
    • bicycles • toe touches

    Mental Warm Up
    5 Minute Mindfulness Meditation
    MOVEMENT
    04 Pushups
    • V ups • windshield wipers

    (30 seconds x 3 sets) | 30 second


    MOVEMENT break between sets
    01 Shadow Boxing
    MOVEMENT
    05 Jump squats

    ALPHA SHRED • 30 DAY CHALLENGE


    With non-stop punches w/ weights 55
    seconds x 5 Sets | 20 Second breaks
    30 seconds | 30 second break |
    MOVEMENT total of 3 sets
    02 3 to 3
    MOVEMENT
    (30 seconds x 3 sets) | 30 second
    break between sets
    06 Step overs
    30 seconds | 30 second break | total
    of 3 sets

    20
    2
    DAY 20
    Mental Warm Up
    5 Minute Mindfulness Meditation

    Run: 2.0 Miles


    (your best pace you can keep consistent)

    ALPHA SHRED • 30 DAY CHALLENGE


    212
    DAY 21

    ALPHA SHRED • 30 DAY CHALLENGE


    OFF
    Mental Warm Up
    5 Minute Mindfulness Meditation

    22
    2
    DAY 22
    MOVEMENT MOVEMENT
    04 Bodyweight 08 ABS (dirty 30’s)
    Squat All movements of ABS, 30 reps each,
    try not to break in between each
    movement
    30 seconds x 3 Sets | 15 second
    break between sets • crunches • leg raises
    • bicycles • toe touches

    Mental Warm Up
    5 Minute Mindfulness Meditation
    MOVEMENT
    05 High Knees
    • V ups • windshield wipers

    (30 seconds) x 3 Sets | 15 second


    MOVEMENT
    01 Shadow Boxing break between sets

    MOVEMENT

    ALPHA SHRED • 30 DAY CHALLENGE


    06 Single Leg Hip
    With non-stop punches w/ weights 55
    seconds x 5 Sets | 20 Second breaks

    MOVEMENT
    02 Jump Squat Thrust
    (30 seconds) x 3 Sets | 15 second break
    between sets
    30 Seconds x 3 Sets | 15 second break
    between sets
    MOVEMENT
    MOVEMENT 07 Burpees
    03 Bicep Curls 30 seconds x 3 Sets | 15 second break
    between sets
    (W Band) 30 seconds x 3 Sets |
    15 second break between sets
    23
    2
    DAY 23
    MOVEMENT MOVEMENT
    01 Jump rope 05 Sit Up
    5 minutes straight (if you mess-up (30 seconds x 3 sets) | 30 second
    - keep going) break between sets

    MOVEMENT MOVEMENT
    02 Modified 06 Push Ups
    Mental Warm Up
    Burpees
    (30 seconds x 3 sets) | 30 second
    break between sets 5 Minute Mindfulness Meditation

    30 seconds x 3 sets | 30 second


    break between sets MOVEMENT
    07 ABS (dirty 30’s)
    MOVEMENT
    03 Modified man

    ALPHA SHRED • 30 DAY CHALLENGE


    All movements of ABS, 30 reps each,
    try not to break in between each
    movement

    Makers • crunches • leg raises


    • bicycles • toe touches
    (30 seconds x 3 sets) | 30 second • V ups • windshield wipers
    break between sets

    MOVEMENT
    04 Jump Lunges
    (30 seconds x 3 sets) | 30 second
    break between sets

    24
    2
    DAY 24
    MOVEMENT MOVEMENT
    01 Shadow Boxing 05 Jump Squat
    With non-stop punches w/ weights 55 (30 seconds x 3 sets) | 30 second
    seconds x 5 Sets | 20 Second breaks break between sets

    MOVEMENT MOVEMENT
    02 Modified Man 06 High knees
    (30 seconds x 3 sets) | 30 second break Mental Warm Up
    Makers
    (30 seconds x 3 sets) | 30 second
    between sets 5 Minute Mindfulness Meditation

    break between sets MOVEMENT


    07 ABS (dirty 30’s)
    MOVEMENT
    03 Step-Ups

    ALPHA SHRED • 30 DAY CHALLENGE


    All movements of ABS, 30 reps each,
    try not to break in between each
    movement
    (30 seconds x 3 sets) | 30 second
    break between sets • crunches
    • leg raises
    • bicycles
    MOVEMENT • toe touches
    04 Walk up on • V ups
    • windshield wipers

    Plank
    (30 seconds x 3 sets) | 30 second
    break between sets

    25
    2
    DAY 25
    MOVEMENT MOVEMENT
    03 Overhead Tricep 06 Pushups
    Extension
    (With Band) (30 seconds x 3 sets)
    (30 seconds x 3 sets) | 30 second
    break between sets

    | 30 second break between sets


    MOVEMENT
    07 Jump Squats
    Mental Warm Up
    5 Minute Mindfulness Meditation
    MOVEMENT
    04 Banded Bicep (30 seconds x 3 sets) | 30 second
    break between sets

    MOVEMENT
    01 Jump Rope
    Curls MOVEMENT
    (30 seconds x 3 sets) | 30 second 08 ABS (dirty 30’s)
    break between sets

    ALPHA SHRED • 30 DAY CHALLENGE


    5 minutes All movements of ABS, 30 reps each,
    try not to break in between each
    MOVEMENT movement
    MOVEMENT
    02 Step Over 05 Double leg hip • crunches • leg raises
    • bicycles • toe touches
    (30 seconds x 3 sets) | 30 second
    break between sets
    thrusters
    (30 seconds x 3 sets) | 30 second
    break between sets

    26
    2
    DAY 26
    MOVEMENT MOVEMENT
    03 Mountain 07 ABS (dirty 30’s)
    Climbers
    (30 seconds x 3 sets) | 30 second
    All movements of ABS, 30 reps each,
    try not to break in between each
    movement
    break between sets • crunches • leg raises
    • bicycles • toe touches

    Mental Warm Up
    5 Minute Mindfulness Meditation
    MOVEMENT
    04 Pushups
    • V ups • windshield wipers

    (30 seconds x 3 sets) | 30 second


    MOVEMENT break between set
    01 Shadow Boxing
    MOVEMENT
    05 Jump squats

    ALPHA SHRED • 30 DAY CHALLENGE


    With non-stop punches w/ weights 55
    seconds x 5 Sets | 20 Second breaks

    30 seconds | 30 second break |


    MOVEMENT total of 3 sets
    02 3 to 3
    MOVEMENT
    (30 seconds x 3 sets) | 30 second
    break between sets 06 Step overs
    30 seconds | 30 second break | total
    of 3 sets

    27
    2
    DAY 27
    Mental Warm Up
    5 Minute Mindfulness Meditation

    Run: 2.5 Miles


    (your best pace you can keep consistent)

    ALPHA SHRED • 30 DAY CHALLENGE


    2
    28
    DAY 28

    ALPHA SHRED • 30 DAY CHALLENGE


    OFF
    Mental Warm Up
    5 Minute Mindfulness Meditation

    29
    2
    DAY 29
    MOVEMENT MOVEMENT
    03 Bicep Curls 07 Burpees
    (W Band) 30 seconds x 3 Sets | 15 (30 seconds x 3 Sets)
    second break between sets | 15 second break
    between sets

    MOVEMENT
    04 Bodyweight
    Mental Warm Up
    5 Minute Mindfulness Meditation
    Squat
    30 seconds x 3 Sets | 15 second
    MOVEMENT break between sets
    01 Shadow Boxing
    MOVEMENT
    05 High Knees

    ALPHA SHRED • 30 DAY CHALLENGE


    With non-stop punches w/ weights 55
    seconds x 5 Sets | 20 Second breaks

    (30 seconds) x 3 Sets | 15 second


    MOVEMENT break between sets
    02 Jump Squat MOVEMENT
    30 Seconds x 3 Sets | 15 second break
    between sets
    MOVEMENT
    06 Single Leg Hip 08 ABS (dirty 30’s)
    All movements of ABS, 30
    Thrust reps each, try not to break
    in between each movement
    (30 seconds) x 3 Sets | 15 second break
    • crunches • leg raises
    between sets
    • bicycles • toe touches
    • V ups • windshield wipers

    30
    2
    DAY 30
    MOVEMENT MOVEMENT
    01 Jump rope 05 Sit Up
    5 minutes straight (if you mess-up - (30 seconds) x 3 Sets | 30 second
    keep going) break between sets

    MOVEMENT MOVEMENT
    02 Modified 06 Push Ups
    Mental Warm Up
    Burpees
    (30 seconds x 3 sets) | 30 second break
    between sets 5 Minute Mindfulness Meditation
    (30 seconds x 3 sets) | 30 second
    break between sets MOVEMENT
    07 Walk Up on
    MOVEMENT
    03 Modified man Planks

    ALPHA SHRED • 30 DAY CHALLENGE


    (30 seconds x 3 Sets) |
    Makers 15 second break between sets

    (30 seconds x 3 sets) | 30 second


    break between sets MOVEMENT
    08 ABS (dirty 30’s)
    MOVEMENT
    04 Jump Lunges All movements of ABS, 30 reps each,
    try not to break in between each
    movement
    (30 seconds x 3 sets) | 30 second
    • crunches • leg raises
    break between sets
    • bicycles • toe touches
    • V ups • windshield wipers

    312
    congrats
    ALPHA SHRED COMPLETED

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