Functional Shred Program

THE
FUNCTIONAL
SHRED
PROGRAM
TABLE OF CONTENTS
MINDSET . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
HOW TO USE THE PROGRAM . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
HOW THE PROGRAM IS LAID OUT . . . . . . . . . . . . . . . . . . . . . . . . .5
HOW TO MODIFY/ SCALE THE PROGRAM . . . . . . . . . . . . . . . . .6
CALISTHENICS PROGRESSIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . .7
NUTRITION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8
TRACKING PROGRESS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9
FUNCTIONAL SHRED . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
BONUS WORKOUTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38
FINAL THOUGHTS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40
THANK YOU! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41
MINDSET
The Functional Shred program is really going to take your training
to new heights! You will be doing beastly dumbbell and bodyweight
workouts which are going take your conditioning to the next level, build explosive strength, build
lean muscle, bodyweight strength, boost mobility, build bodyweight strength, build core strength
and shred body fat.
You will also be shown the proper progressions towards more advanced calisthenics movements like
handstand push ups, Superman push ups, body cleans, and dragon flags. You are going to take away
so much from the next 8 weeks! You will be armed with the the knowledge to structure your own
workouts as well as the progressions to achieve badass calisthenic movements!
Over the next 8 weeks you’re going to be tested in ways you never have before! Your mind and
body will be pushed to the breaking point where you want to give up. This is when you need to dig
deep and keep pushing forward! You have to bring a fierce mentality into each workout with of
course keeping a strong focus on excellent technique. Your mindset will be the most important thing
throughout the program!
Let’s go!
• Each workout has a warm up, main workout and a
HOW TO USE cool down. By clicking on a highlighted exercise you

will be taken to a video demonstration showing you
how to perform that exercise with proper form.
THE PROGRAM • There are instructions on each workout including

the reps, sets and rest periods.
• Workouts that use weights: After you complete • REST: Some of the workouts I give a range and not a
the actual warm up, it’s important to warm up specific time to rest. For example, you will see “1-2
each weighted movement to prepare the body minutes rest”. It all depends on your fitness level
for lifting and to find out what weights you should and also how hard you’re going in the workouts to
use for each movement. I suggest starting on the determine exactly how much rest you take. Some of
lighter side and do 5 reps of that weight. Keep you may need the full two minutes. Others may not.
increasing the weight doing around 5 reps until you There’s no right or wrong here. Keep in mind that
have found a weight that is very challenging. This proper form is the most important thing, Take the
will be the weight you use in the workout. Keep in rest you need within the ranges to ensure that you
mind, you can always lower the weight or increase can attack the next set with excellent form. If you
it throughout the workout. Remember, keeping absolutely need more rest than of course take the
excellent technique is the most important thing! rest you need to continue with proper form.
• REPS: There are workouts where I give you a rep • Don’t skip the warm ups and cool downs!
range and not a specific rep count. For example, Warming up is essential to reduce the risk of injury
you will see “Pull Ups x 8-12”. If you’re more of a and increase your level of performance. Cool
beginner, I want you to aim for the lower number at down’s are equally as important. They allow your
least but you can do any amount within the 8-12 rep body to decompress gradually and alleviate some
range. If you’re more advanced, I want you to aim muscle soreness so that you can be ready to go for
for the higher number in these cases but anything the days of training that lie ahead.
within the prescribed rep ranges is great.
HOW THE PROGRAM IS
LAID OUT
Each workout has a warm up, main workout and a cool
down. By clicking on a highlighted exercise you will be
taken to a video demonstration showing you how to
perform that exercise with proper form along with how
to modify that exercise if needed.
There are instructions on each workout including the
reps, sets, rest periods and some tips on how to have the
best workout possible.
Each week will be repeated to give your body a little
extra time to build the necessary strength to progress
to more advanced movements and also as a great way to
track your progress.
There will be a bodyweight challenge at the end of each
week. Make sure to write down how many reps you get
or how long it took you to complete the challenge. This
will keep you motivated and push you to do better than
last week. I also encourage you to share your challenge
results in the Facebook group so you can see how you’re
doing compared to the others taking the program on. It’s
a great way for you guys to keep each other motivated!
• Use an exercise modification: With most of the
video demonstrations, I’ve provided you with
different modifications. They are labeled by Level
HOW TO MODIFY/
SCALE THE PROGRAM
number. For example, if you see a video demo with
a level 3, 2 and 1, the level 3 is the most difficult
and the level 1 is the easiest. Pick which level works
best for you to be able to maintain excellent form.
• Shorten range of motion: let’s take any squat • Decrease the amount of work time, increase the
variation for example. If going slightly past parallel amount of rest and decrease the amount of sets:
bothers your knees or something like that, then There are a few workout days this applies to. For
shorten the range of motion by going to parallel example, on Tuesday’s you will be doing a dumbbell
or slightly above parallel. This applies to most / bodyweight HIIT (High Intensity Interval Training)
movement patterns but you want to try and use workout. Here are some general rules of thumb for
an exercise modification instead so that you’re these workouts…
working full range of motion.
• Beginner: 3 SETS / Perform each exercise for 30

• Elevated surface: you’ll see in some of the exercise seconds followed by 30 seconds of rest. Rest 1-2
modifications that you can use a stable elevated minutes in between sets.
surface like a bench or plyometric box. The higher
the surface the easier the exercise will be. The
lower the surface the harder the exercise will be.
• Intermediate: 4 SETS / Perform each exercise for
Pick a height that allows you to maintain excellent
40 seconds followed by 20 seconds of rest. Rest 1-2
technique.
minutes in between sets.
• Weighted movements: you can modify by using the • Advanced: 4 SETS / Perform each exercise for 50
modifications given in the video demos and by using seconds followed by 10 seconds of rest. Rest 1-2
less weight. minutes in between sets.
Wherever you are in your training there is a modification that will suit you. If you have a specific limitation
and need help finding the right modification you can email [email protected].
CALISTHENICS PROGRESSIONS
Throughout The Functional Shred program you
will be taking on bodyweight workouts that will
include progressions for advanced calisthenic
movements like handstand push ups, body
cleans and dragon flags.
These are very challenging movements that
require the mastering of proper exercise
progressions in order to achieve. It’s important
to have each progression mastered before
moving on to the next to ensure that you
have the proper muscular strength as well
as the proper joint strength to execute these
movements with excellent form.
Everyone progresses at different speeds. Some
of you will stay right on course and progress
as outlined in the program. Some of you will
need more time with certain progressions
to build up the proper strength. DO NOT be
discouraged if this happens to you! If you don’t
have the strength for certain movements as you
progress through the program, just keep using
the modifications provided in the demo videos.
The strength will come! It just takes time. Keep
pushing forward and enjoy the process and the
small victories!
NUTRITION
As we all know by now, our eating habits play a major role in the results we get in the gym. Dialing in good eating habits
is the toughest facet of being fit in my opinion. It takes a tremendous amount of discipline. You need to bring the same
discipline you have with your workouts to your nutrition to see the best results possible. You have to put in the work if
you want the results!
I’ve provided my personal diet breakdown, nutritional tips and strategies with The Functional Shred program. This
will shine some light on how I fuel my body day to day as well as some basic guidelines for building mass, maintaining
muscle and losing weight.
Depending on your goals, we need to be taking in different amounts of protein, carbs and fats. I suggest getting a macro
counter which will allow you to enter all of your information and goals and get detailed macro breakdowns that cater to
your goals. After doing a little research, I found an app that is pretty solid. It’s called “My Macros+”. I’m not connected
with them in anyway nor am I making money off of you downloading it. I just want you to succeed in every way possible!
TRACKING PROGRESS
Tracking progress is so important to really see
the improvements you’re making throughout
the program!
Take a before and after photo! It’s awesome
to see the side by side to really get an idea of
how much your body composition has changed.
You can even take it a step further and get
your body fat measurements taken to get an
even more in depth look at the progress you
have made. I will be offering a BIG discount on
another one of my programs to the best before
and after photos!
Make sure to pick up a notebook and pen
to write down the weights that you use, the
amount of reps you get in the timed intervals,
how long it takes you to complete the weekly
challenges and so on. This will be key in seeing
the improvements that you’re making from
week to week, and throughout the entire
program!
There are a lot of timed intervals in the
program. I suggest downloading an interval
timer app to keep track of work times, rest
times and sets. There are a couple of good apps
out there. Some of them offer a fair amount for
free but most charge to get full use of the app. I
think it would be worth it to spend a few bucks.
I suggest checking out “Tabata Stopwatch Pro”
or “Seconds Pro Interval Timer”.
FUNCTIONAL SHRED
WEEK 1 + 2
MONDAY: Dumbbell Upper Body
WORKOUT DURATION: 45 minutes
1 WARM UP 2 WORKOUT
Perform each exercise for 45 seconds resting 15 seconds Perform each exercise back to back resting as little
in between exercises. 1 set. as possible in between exercises. REST 1-2 minutes in
• Down Dog to Arch • Standing T Spine between sets. Do 6 sets. Go as heavy as you can on each
• Superman Lifts Rotations exercise. You may need different weights for certain
• High Plank • Shoulder Taps movements.
6 sets: 1-2 minutes REST
• Hang Clean and Press x 6 • Renegade Rows
• Bent Over Row x 6 x 6 (each arm)
• Hollow Body Floor Press • Single Arm Hammer
( Alternating Arms ) x 6 Curls ( Alternating Arms )
(each arm) x 6 (each arm)
• Dips x 30 Seconds
3 COOL DOWN
Perform each static stretch for 30-60 seconds. 1 set.
• Single Arm Lat Stretch • Wrist / Bicep Stretch
(each side) • Childs Pose
TUESDAY: Dumbbell / Bodyweight Full Body HIIT
1 WARM UP 2 WORKOUT
Perform each exercise for 45 seconds resting 15 seconds Perform each exercise for 50 seconds resting 10 seconds
in between exercises. in between exercises. REST 1-2 minutes after the
• Walkout Push Ups • Down Dog Toe Touchers completion of the last exercise of the circuit. Do 4 sets.
• Bodyweight Squats • Seal Jacks
• Shoulder Taps
4 SETS: 1-2 minutes REST
50 seconds of Work: 10 seconds REST
• DB Snatch ( Alternating • DB Romanian Deadlift to
Arms) Front Lunge
• Leg Lift to Pulse • Plank Breakdowns
• Push Up to Spider Knee • DB Goblet Squat to Jump
Squat
3 COOL DOWN
• Wrist / Bicep Stretch • Single Arm Lat Stretch
• Kneeling Hip Flexor
Stretch (each side)
WEDNESDAY: Cardio / Core or REST DAY
*Depending on your fitness level and or just how your body is feeling, you can also use Wednesday’s as a REST DAY. Since the sprints are
pretty intense, you can also skip the sprints and just do the ab workout to get a little work in but not too much. Listen to your body.
1 WARM UP 2 WORKOUT
Perform each exercise for 45 seconds resting 15 seconds *After the warm up, spend 2-5 minutes warming up the actual run. Slowly
in between exercises. increase your speed until you’re around the speed you feel comfortable
• Stretch Kicks • Butt Kickers sprinting at. Then, start the intervals. Gradually warming up to near
• Lunge with Posas Reach • High Knees maximal effort is VERY important! It is very easy to get injured if not
properly warmed up.
If you’re using a treadmill, you can also add an incline from 1-5 to increase
the difficulty. Also, be CAREFUL if you will be leaving the treadmill
running and just hopping on. If you don’t feel comfortable jumping on, just
gradually build up to your sprinting speed.
If you are a beginner, find a pace that’s challenging but isn’t a max effort.
You also might want to decrease the amount of sets to 5 or 6 until you have
built up a bit more endurance. Sprints are very demanding on the body and
central nervous system. If you’re more advanced, then we are shooting for
a near maximal effort and the prescribed sets.
3 COOL DOWN 10 SETS

• Sprint x 30 seconds • Rest x 60-90 seconds
REST 1-2 minutes then start the AB Inferno
• Pigeon Stretch • Hip Flexor Stretch with
(each side) Reach (each side) 10 MIN AB INFERNO
• Pike Stretch Perform each exercise for 45 seconds resting 15 seconds in between
exercises. 1 set.
• Mountain Climbers • Single Leg V Ups

• Bridge Sit Ups • Lateral Plank Walk
• Spider Knees • Kick Out to Pulse
• Sprinter Sit Ups • Twisting Plank
• High Plank Toe Touchers • Flutter Kicks
THURSDAY: Calisthenics Full Body
1 WARM UP 2 WORKOUT
Perform each exercise for 45 seconds resting 15 seconds Perform each exercise back to back with as little rest
in between exercises. 1 set. as possible in between exercises. Rest 1-2 minutes in
• Spider Lunge T Frame • Superman Lifts between sets . Do 5 sets.
• Squat Get Up to Vertical • Down Dog to Arch
Jump • Hollow Body Hold
• Pike Push Ups x 8-12 • Explosive Push Up with 4
• Chin Ups x 10-15 Second Negative x 10-15
• Body Clean x 5-8 • Hollow Body Hold x 45
• Hanging Leg Raises seconds
x 10-15
3 COOL DOWN
• Kneeling Hip Flexor • Pike Stretch
Stretch (each side) • Childs Pose
FRIDAY: Dumbbell Lower Body Focus
1 WARM UP 2 WORKOUT
Perform each exercise for 45 seconds resting 15 seconds Perform all prescribed reps of each exercise one after the
in between exercises. 1 set. other with as little rest in between exercises as possible.
• Jumping Spider Lunges • Stretch Kicks Rest 1-2 minutes in between sets. You may need different
• Lunge with Psoas Reach • High Knees weights for certain movements. Do 5 sets.
• Pike Fold to Squat Hold 5 SETS: 1-2 minutes REST
• Snatch ( Alternating • Lunge Walk x 12
Arms) x 6 (each arm) (each leg)
• Goblet Squat x 8 • Wall Sit x 45-60 seconds
• Romanian Deadlifts x 10
3 COOL DOWN
• Kneeling Hip Flexor • Hamstring Stretch
Stretch (each side) (each side)
• Pigeon Stretch
(each side)
SATURDAY: Weekly Challenge / Mobility
1 WARM UP 2
Perform each exercise for 45 seconds resting 15 seconds This weeks challenge is to perform as many burpees as
in between exercises. 1 set. possible in 4 minutes. Put 4 minutes on the clock, dig deep
• Superman Hold to Push • Shoulder Taps and get as many as you can! Make sure to write down how
Up • Jumping Jacks many you get so you can mark your progress. The gold
• Bodyweight Squats standard is 80 burpees in 4 minutes! Once you complete
the burpee challenge, move on to the mobility workout.
As many reps as possible in 4 minutes of:
• Burpees
REST 1-2 minutes then start the mobility workout.
3 MOBILITY WORKOUT
Perform each exercise for 60 seconds. No rest in between
exercises. REST 0-30 seconds in between sets. Do 3 sets.
• Down Dog to Pigeon • Child’s Pose SUNDAY: REST DAY
• Pike Stretch • Spider Lunge T Frame
• Wirst / Bicep Stretch
FUNCTIONAL SHRED
WEEK 3 + 4
1 WARM UP 2 WORKOUT
Perform the prescribed reps for each exercise back to Perform each exercise for 30 seconds resting 15 seconds
back with as little rest as possible in between exercises. in between each exercise. Rest 1-2 minutes after the final
Do 2 sets with no rest in between sets. exercise in the circuit. Do 5 sets. Go as heavy as you can
• Superman Hold to Push • Bodyweight Plank Rows on each exercise while maintaining excellent technique.
Up x 10 x 10 (each side) You may need different weights for certain movements.
• Bodyweight Shoulder • Seal Jacks x 45 seconds
Press x 20
30 seconds of WORK : 15 seconds REST
• Single Arm Bent Over • Push Up Renegade Row
Row (Alternating Arms) • 2 for 1 Supinated Bicep
• Close Grip Hollow Body Curls
Floor Press • Plank Skull Crushers
3 COOL DOWN • Reverse Fly

• Single Arm Lat Stretch • Wrist / Bicep Stretch
(each side) • Childs Pose
1 WARM UP 2 WORKOUT
back with as little rest as possible in between exercises. in between exercises. Rest 1-2 minutes between sets.
Do 2 sets with no rest in between sets. Do 4 sets.
• Walkout Push Ups x 8 • Hollow Body Hold x 45
• Jump Squats x 10 seconds 4 SETS: 1-2 minutes REST
50 seconds of WORK: 10 seconds REST
• DB Burpee Deadlifts • Double Mountain
• V Up to Tuck Up Climbers
• Dive Bomber Push Ups • Broad Jump to High
• DB Back Lunge to Knees
Hammer Curl
3 COOL DOWN
• Wrist / Bicep Stretch • Single Arm Lat Stretch
• Kneeling Hip Flexor (each side)
Stretch (each side)
*Depending on your fitness level and or just how your body is feeling, you can also use Wednesday’s as a rest day. Since the rowing is
pretty intense, you can also just do the ab workout to get a little work in but not too much. It’s totally up to you. Listen to your body.
1 WARM UP 2 WORKOUT
Perform 1 set of the following movements… Row for 30 seconds as hard as possible maintaining excellent
• Stretch Kicks x 10 • Bodyweight Plank Rows technique and posture. Rest 60 seconds in between efforts.
(each side) x 10 (each side) *Make sure to use the first couple of sets to work up your top rowing
• Lunge with Psoas Reach • Row x 400 Meters speed. A gradual warming up to top speed or max effort is VERY
x 10 (each leg) important! It’s very easy to get injured if not properly warmed up.
Train smart!
If you’re a beginner, find a pace that’s challenging but isn’t a max
effort. You also might want to decrease the amount of sets to 5 or 6
until you have built up a bit more endurance.
10 SETS
• Row x 30 seconds • Rest x 60 seconds
REST 2 minutes then start the AB circuit.
3 COOL DOWN 300 REP AB CHALLENGE

Perform each static stretch for 30-60 seconds. 1 set. Complete 50 total reps of each exercise as fast as possible. Only 1 set!
• Hip Flexor Stretch with • Child’s Pose 300 total reps! Make sure to log your time because you will be trying
Reach (each side) • Pigeon Stretch (each side) to beat your time next week! The gold standard is to do this in under
10 minutes!
• Twisting Mountain Climbers • Toe Touchers x 50
x 50 (each side) • Plank Reaches x 50
• Hollow Rocks x 50 (25 each side)
• Oblique Knee Tucks x 50 • Bicycle Leg Lifts x 50
(25 each side) (25 each leg)
1 WARM UP 2 WORKOUT
Perform the prescribed reps for each exercise back to Perform each exercise back to back with as little rest
back with as little rest as possible in between exercises. as possible in between exercises. Rest 1-2 minutes in
Do 2 sets with no rest in between sets. between sets. Do 5 sets.
• Inch Worm Push Ups x 8 • Scapula Pull Ups x 10-15
• Jump Squats x 10 • High Plank Toe Touchers 5 SETS : 1-2 minutes REST
• Wrist Leans x 30 seconds x 50 (25 each side) • Handstand Hold x 30-45 • Dragon Flag Negatives
seconds x 6-10
• Pull Ups x 10-15 • Dips x 15-20
• Clap Push Ups x 10-15 • Body Clean to Vertical
Jump x 5-8
3 COOL DOWN
• Kneeling Hip Flexor • Pike Stretch
Stretch (each side) • Child’s Pose
1 WARM UP 2 WORKOUT
back with as little rest as possible in between exercises. in between each exercises. Rest 1-2 minutes after the
Do 2 sets with no rest in between sets. final exercise in the circuit. Do 5 sets. Go as heavy as
• Bodyweight Squat Press • Stretch Kick to Back you can on each exercise while maintaining excellent
x 15 Lunge x 8 (each leg) technique. You may need different weights for certain
• High Knees x 60 seconds movements.
5 SETS / 1-2 minutes REST
• Burpee Deadlifts • Front Rack Back Lunges
• Front Squats • Speed Skaters
• Sumo Deadlifts
3 COOL DOWN
• Kneeling Hip Flexor • Hamstring Stretch
Stretch (each side) (each side)
• Pigeon Stretch
(each side)
1 WARM UP 2
Perform the prescribed reps for each exercise back to This weeks challenge is to complete 1 SET of 50 pull ups
back with as little rest as possible in between exercises. and 100 push ups as fast as you possibly can. You must
Do 2 sets with no rest in between sets. complete all 50 pull-ups with good form before moving
• Walkout Push Ups x 8 • Seal Jacks x 45 seconds on to the push ups. Make sure to mark down your time
• Scapula Pull Ups x 10 because you will be testing this challenge again next week
to try and beat your previous time. The gold standard is to
get this done in under 6 minutes! Once you complete this
weeks challenge move on to the mobility workout.
1 SET as fast as possible of:
• Pull Ups x 50 • Push Ups x 100
REST 1-2 minutes then start the mobility workout.
3 MOBILITY WORKOUT
• Pigeon Stretch • Wrist / Bicep Stretch
(30 seconds each side)
• Scorpions
• Down Dog to Spider
Lunge
SUNDAY: REST DAY
• Hip to Hamstring Stretch
FUNCTIONAL SHRED
WEEK 5 + 6
1 WARM UP 2 WORKOUT
Perform each exercise for 50 seconds resting 10 seconds Perform each exercise back to back resting as little
in between exercises. 1 set. as possible in between exercises. REST 1-2 minutes in
• Swimmer Push Ups • Scorpions between sets. Do 6 sets. Go as heavy as you can on each
• Bodyweight Shoulder • Bodyweight Plank Row exercise. You may need different weights for certain
Press • Hollow Body Hold movements.
6 SETS : 1-2 minutes REST
• Single Arm Shoulder • Lawn Mower Row x 6
Press x 6 (each arm) (each arm)
• Bent Over Row with 2 • Push Up to T Frame x 6
Second Hold x 6 (each side)
• Single Arm Floor Press • ISO Single Arm Hammer
x 6 (each arm) Curls x 30 Seconds
3 COOL DOWN
• Box or Bench Lat Stretch • Wrist / Bicep Stretch
• Single Arm Pec Stretch
(each arm)
1 WARM UP 2 WORKOUT
Perform each exercise for 50 seconds resting 10 seconds Perform each exercise for 50 seconds resting 10 seconds
in between exercises. 1 set. in between exercises. Rest 1-2 minutes between sets. Do
• Plank Walkouts • High Plank Toe Touchers 4 sets.
• Back Lunge with • Pike Fold to Squat Hold 4 SETS : 1-2 minutes REST
Scaption • Burpees 50 seconds of WORK: 10 seconds REST
• DB Squat Cleans • Superman Hold to Clap
• DB Twisting Punches Push Up
• Side Kick Throughs • Rock and Rolls
• DB Goblet Squat to • Lateral Bear Crawl
Lateral Lunge Burpee
3 COOL DOWN
• Pigeon Stretch Stretch (each side)
(each side) • Box or Bench Lat Stretch
*Depending on your fitness level and or just how your body is feeling, you can also use Wednesday’s as a rest day. Since the sprints is
pretty intense, you can also just do the ab workout to get a little work in but not too much. It’s totally up to you. Listen to your body.
1 WARM UP 2 WORKOUT
Perform each exercise for 50 seconds resting 10 seconds *After the warm up, spend 2-5 minutes warming up the actual run. Slowly
in between exercises. 1 set. increase your speed until you’re around the speed you feel comfortable
sprinting at. Then, start the intervals. Gradually warming up to near
• Stretch Kicks • Butt Kickers
maximal effort is VERY important! It is very easy to get injured if not
• Lunge with Posas Reach • High Knees
properly warmed up.
If you’re using a treadmill, you can also add an incline from 1-5 to increase
the difficulty. Also, be CAREFUL if you will be leaving the treadmill running
and just hopping on. If you don’t feel comfortable jumping on, just gradually
build up to your sprinting speed.
If you are a beginner, find a pace that’s challenging but isn’t a max effort.
You also might want to decrease the amount of sets to 5 or 6 until you have
built up a bit more endurance. Sprints are very demanding on the body and
central nervous system. If you’re more advanced, then we are shooting for a
near maximal effort and the prescribed sets.
3 COOL DOWN 10 SETS

• Sprint x 30 seconds • Rest x 60 seconds
Perform each static stretch for 30-60 seconds. 1 set. REST 2 minutes then start the AB ANNIHILATION workout.
• Hip Flexor Stretch with • Child’s Pose Reach
Reach (each side) Through (each side) 10 MINUTE AB ANNIHILATION
• Assisted V Stretch Perform each exercise for 45 seconds resting 15 seconds in between
exercises. Do 1 set
• Plank Bird Dogs • Side Plank Knee to Elbow L
• Ab Kickouts • Side Plank Knee to Elbow R
• Skier Hops • Hollow Scissor Kicks
• Same Side Bicycle Crunches • Plank Jacks
• Side Kick Throughs • Hollow Body Hold
1 WARM UP 2 WORKOUT
Perform each exercise for 50 seconds resting 10 seconds Perform each exercise back to back with as little rest
in between exercises. 1 set. as possible in between exercises. Rest 1-2 minutes in
• Crab Reaches • Wrist Leans between sets. Do 5 sets.
• Squat Get Ups • Hollow Flutter Kicks
5 SETS : 1-2 minutes REST
• Inch Worm Push Ups
• Wall Walks x 5 • Chest Tap Push Ups
• Pull Up to Leg Raise x 10-15
x 8-12 • Dip Bar Leg Raises
• Body Clean to Tuck Jump x 10-15
5-8
• Single Leg Dragon Flags
2-5 (each side)
3 COOL DOWN
• Spider Lunge Stretch • Assisted V Stretch
1 WARM UP 2 WORKOUT
Perform each exercise for 50 seconds resting 10 seconds Perform all prescribed reps of each exercise one after the
in between exercises. 1 set. other with as little rest in between exercises as possible.
• Inch Worm Push Ups • Squat to Back Lunge Rest 1-2 minutes in between sets. Do 5 sets. You may
• Front Lunge with Twist • Jumping Spider Lunges need different weights for certain movements.
• Bodyweight Single Leg 5 SETS: 1-2 minutes REST
Romanian Deadlifts
• Suitcase Squats x 6 • Front Lunge x 12
(each side) (6 each side)
• Kickstand Romanian • Jump Squats x 20
Deadlift x 8 (each side) seconds
• Goblet Squat with
2 Second Pause x 10
3 COOL DOWN
• Couch Stretch • Hamstring Stretch
(each side) (each side)
• Pigeon Stretch
(each side)
1 WARM UP 2
Perform each exercise for 50 seconds resting 10 seconds You must perform 8 reps of 8 different push up variations
in between exercises. 1 set. as fast as you can with excellent technique. The gold
• Walkout Push Ups • Shoulder Taps standard is to get this done in under 4 minutes! Make
• YTA’s sure to log your time so you can mark your progress.
Once you finish the push up challenge, move on to the
mobility workout.
Crazy 8’s Push Up Challenge
• Dive Bomber Push Up x 8 • Superman Hold to Push
• Push Up to Spider Knee Up x 8
x 8 (8 total) • Blast Off Push Ups x 8
• Diamond Push Up x 8 • Push Up to Plank x 8
3 MOBILITY WORKOUT • Archer Push Up x 8 (8

total)
• Clap Push Up x 8

• Child’s Pose Reach • Wrist / Bicep Stretch
Through (30 seconds • Down Dog to Pigeon
each side) • Spider Lunge Stretch SUNDAY: REST DAY
• Pike Fold to Squat Hold (30 seconds each side)
FUNCTIONAL SHRED
WEEK 7 + 8
1 WARM UP 2 WORKOUT
back with as little rest as possible in between exercises. in between each exercise. Rest 1-2 minutes after the final
Do 2 sets with no rest in between sets. exercise in the circuit. Do 5 sets. Go as heavy as you can
• Walkout Push Up to T • Scapula Pull Ups x 10-15 on each exercise while maintaining excellent technique.
Frame x 8 • Jumping Jacks x 60 You may need different weights for certain movements.
• Bodyweight Shoulder seconds
5 SETS / 1-2 minutes REST
Press x 20
• Push Press to Single Arm Press
Press • Batwing Row
• ISO Single Arm Bent • Close Grip Push Ups
Over Row • Supinated ISO Single
3 COOL DOWN • Bridge 2 for 1 Floor Arm Curls

• Box or Bench Lat Stretch • Wrist / Bicep Stretch
• Single Arm Pec Stretch
(each arm)
1 WARM UP 2 WORKOUT
back with as little rest as possible in between exercises. in between exercises. Rest 1-2 minutes between sets. Do
Do 2 sets with no rest in between sets. 4 sets.
• Scorpion to Push Up • Spider Lunge T Frame 4 SETS : 1-2 minutes REST
x 10 (5 each side) x 12 (6 each side) 50 seconds of WORK: 10 seconds REST
• Squat to Back Lunge • DB Burpee Snatch • Push Up to Explosive
with Scaption x 6 • Ninja Roll Up to Tuck Push Up
Jump • Hollow Flutter Kicks
• Sprinter Sit Up to Single • Burpee Lunge Squat
Leg V Up Complex
• DB Squat to Back Lunge
3 COOL DOWN
• Pigeon Stretch Stretch (each side)
*Depending on your fitness level and or just how your body is feeling, you can also use Wednesday’s as a rest day. Since the rowing is pretty
intense, you can also just do the ab workout to get a little work in but not too much. It’s totally up to you. Listen to your body.
1 WARM UP 2 WORKOUT
Perform 1 set of the following movements… Row for 30 seconds as hard as possible maintaining excellent
• Down Dog to Spider • Swimmer Push Ups x 10 technique and posture. Rest 60 seconds in between efforts.
Lunge x 10 (each side) • Row x 400 Meters *Make sure to use the first couple of sets to work up your top rowing
• Stretch Kick to Back speed. A gradual warming up to top speed or max effort is VERY
Lunge x 10 (each leg) important! It’s very easy to get injured if not properly warmed up.
Train smart!
If you’re a beginner, find a pace that’s challenging but isn’t a max
effort. You also might want to decrease the amount of sets to 5 or 6
until you have built up a bit more endurance.
10 SETS
• Row x 30 seconds • Rest x 60 seconds
REST 2 minutes then start the AB workout.
DUMBBELL CORE LADDER

3 COOL DOWN
Perform all of the prescribed reps of each movement back to back with
Perform each static stretch for 30-60 seconds. 1 set. little to no rest in between exercises or sets. Starting at 25 reps, decrease
the amount of reps each set by 5. So, do 25 reps of each movement, then
• Hip Flexor Stretch with • Child’s Pose Reach
20 reps of each, then 15 of each and so forth until you have completed
Reach (each side) Through (each side)
5 reps of each movement. Do this as fast as possible while maintaining
• Assisted V Stretch
excellent technique. This can also be done with just your bodyweight
if using a weight is to challenging. If you’re using a dumbbell, the gold
standard is to do this in under twelve minutes! If you’re just using your
bodyweight the gold standard in under 10 minutes!
• DB V Ups • DB Toe Touchers
• Side Plank Lifts (each side) • Spider Knees (each side)
1 WARM UP 2 WORKOUT
Perform the prescribed reps for each exercise back to Perform each exercise back to back with as little rest
back with as little rest as possible in between exercises. as possible in between exercises. Rest 1-2 minutes in
Do 2 sets with no rest in between sets. between sets. Do 5 sets.
• Pike Shoulder Taps • Inch Worm Push Ups x 8
x 30-45 seconds • Wrist Leans x 30 seconds 5 SETS : 1-2 minutes REST
• Squat Get Up to Vertical • Plank Bird Dogs x 45 • Switching Grip Pull Ups • Hanging Around the
Jump x 10 seconds x 8-12 World Leg Lifts x 8-12
• Handstand Push Ups • Body Clean to Burpee
x 5-10 Tuck Jump 5-8
• Dragon Flags 2-5
• Superman Push Ups
x 5-10
3 COOL DOWN
• Spider Lunge Stretch • Assisted V Stretch
1 WARM UP 2 WORKOUT
back with as little rest aspossible in between exercises. in between each exercises. Rest 1-2 minutes after the
Do 2 sets with no rest in between sets. final exercise in the circuit. Do 5 sets. Go as heavy as
• Spider Lunge T Frame • Jump Squats x 10 you can on each exercise while maintaining excellent
x 8 (each side) • Burpees x 10 technique. You may need different weights for certain
• Bodyweight RDL to movements.
Single Leg RDL x 10 5 SETS : 1-2 minutes REST
30 seconds of WORK: 30 seconds REST
• Front Squat with 2 • RDL to Back Lunge
Second Pause • Jumping Lunges
• Single Leg RDL
• Heel Elevated Goblet
3 COOL DOWN Squat
• Couch Stretch • Hamstring Stretch
(each side) (each side)
• Pigeon Stretch
(each side)
1 WARM UP 2
Perform the prescribed reps for each exercise back to This weeks challenge is the 300 rep bodyweight
back with as little rest as possible in between exercises. challenge. Perform 50 reps of each exercise as quickly as
Do 2 sets with no rest in between sets. possible while keeping excellent technique. Complete all
• Scapula Pull Ups x 8-12 • Hollow Rocks x 15 50 reps of each exercise before moving on to the next. 1
• Bodyweight Squats x 10 • Seal Jacks x 45 seconds SET. Make sure to log your time so you can try and beat
• Scorpion to Push Up x 8 it the next time to do it. The gold standard is under 13
(4 each side) minutes! Once you finish the 300 rep challenge, move on
to the mobility workout.
The 300 Rep Challenge:
• Pull Ups x 50 • Hollow Rocks x 50
• V Ups x 50 • Squats x 50
• Push Ups x 50 • Burpees x 50
3 MOBILITY WORKOUT
• Pigeon Stretch with T • Single Arm Pec Stretch
Frame (30 seconds each
side)
• Down Dog to Spider SUNDAY: REST DAY
• Box or Bench Lat Stretch Lunge
• Hip to Hamstring
FUNCTIONAL SHRED
BONUS WORKOUTS
WORKOUT #1 WORKOUT #2
Workout Duration: 25-30 minutes Workout Duration: 25-30 minutes
Beginner: 3 SETS / Perform each exercise for 30 seconds Beginner: 3 SETS / Perform each exercise for 30 seconds
followed by 30 seconds of rest. Rest 1-2 minutes in between sets. followed by 30 seconds of rest. Rest 1-2 minutes in between sets.
Intermediate: 4 SETS / Perform each exercise for 45 seconds Intermediate: 4 SETS / Perform each exercise for 45 seconds
Advanced: 4 SETS / Perform each exercise for 60 seconds Advanced: 4 SETS / Perform each exercise for 60 seconds
followed by 10 seconds of rest. Rest 2 minutes in between sets. followed by 10 seconds of rest. Rest 2 minutes in between sets.
• Broad Jump to Bear Crawl • Hollow Flutter Kicks • Lateral Mountain • Spider Man Push Ups
• Muay Thai Push Ups • Superman Hold to Clap Climbers (Forwards to Backwards)
• Snowboarders Push Up • Ninja Roll Up to Tuck Jump • Jump Squat with 2 Second
• Toe Touchers Pause
WORKOUT #3 WORKOUT #4
Workout Duration: 25-30 minutes Workout Duration: 25-30 minutes
Beginner: 3 SETS / Perform each exercise for 30 seconds Beginner: 3 SETS / Perform each exercise for 30 seconds
Intermediate: 4 SETS / Perform each exercise for 45 seconds Intermediate: 4 SETS / Perform each exercise for 45 seconds
Advanced: 4 SETS / Perform each exercise for 60 seconds Advanced: 4 SETS / Perform each exercise for 60 seconds
followed by 10 seconds of rest. Rest 2 minutes in between sets. followed by 10 seconds of rest. Rest 2 minutes in between sets.
• Lateral Lunge to Jump • Pause Explosive Push Ups • Push Up to Plank • Leg Lift to Pulse
Squat • Bridge Sit Ups • Sprinter Sit Up to Single • Burpee to Lunge Squat
• V Up to Tuck Up • Lateral Bear Crawl Leg V Up Complex
• Squat to Jump Squat
FINAL THOUGHTS
Once you’ve completed The Functional Shred program consider
yourself a freaking badass!
This is a very challenging program that will not only leave
you with amazing physical results, but with knowledge and
experience that you will take with you for the rest of your
life. You will know how to properly warm up, how to create
fast and affective workouts, and how to cool down to keep
your body healthy and solidify all the gains you’ve made.
Stay disciplined and keep your eating in check! You’re
making an investment in yourself over the next 8
weeks. Give it your absolute best and kick some ass!
I’ve laid the ground work for you. You are ultimately
responsible for what you get out of this.
Let’s get to work!
THANK YOU!
Thank you for purchasing The Functional Shred!
Visit www.jtmfit.com for more programs and badass content!
Make sure to join the JTM FIT facebook group for daily motivation and to be a part of the
JTM FIT community! https://www.facebook.com/groups/2185675475018831/?source=unknown
Once you’ve completed the program we would love to hear about your results and your experience. If you have a few
minutes and can leave a review at www.jtmfit.com we would greatly appreciate it! Feel free to share your before and
after photos by sending them to [email protected].
© COPYRIGHTS
This eBook is the sole property of JTM FIT INC. All images, information, layout and designs belong to JTM FIT INC. No part
of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying,
recording, or other electronic or mechanical methods, without the prior written permission of JTM FIT INC.
JTM FIT DISCLAIMER

• JTM FIT INC strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical
condition and be able to participate in the exercise. JTM FIT INC is not a licensed medical care provider and represents that it has no expertise in
diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.
• You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this
exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to
yourself, and agree to release and discharge JTM FIT INC from any and all claims or causes of action, known or unknown, arising out of JTM FIT INC.

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THE

HOW TO USE cool down. By clicking on a highlighted exercise you

THE PROGRAM • There are instructions on each workout including

• Beginner: 3 SETS / Perform each exercise for 30

3 COOL DOWN 10 SETS

• Mountain Climbers • Single Leg V Ups

REST 1-2 minutes then start the mobility workout.

3 COOL DOWN • Reverse Fly

Perform each static stretch for 30-60 seconds. 1 set.

3 COOL DOWN 300 REP AB CHALLENGE

3 COOL DOWN 10 SETS

3 MOBILITY WORKOUT • Archer Push Up x 8 (8

Perform each exercise for 60 seconds. No rest in between

3 COOL DOWN • Bridge 2 for 1 Floor Arm Curls

Perform each static stretch for 30-60 seconds. 1 set.

DUMBBELL CORE LADDER

JTM FIT DISCLAIMER

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