CALISTHENICS SHRED:

WORKOUT LOG

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 LEGAL DISCLAIMER

The information presented in this work is by no way intended as medical

advice or as a substitute for medical counseling. The information should be
used in conjunction with the guidance and care of your physician.
Consult your physician before beginning this program as you would with
any exercise and nutrition program. If you choose not to obtain the consent
of your physician and/or work with your physician throughout the duration
of your time using the recommendations in the program, you are agreeing
to accept full responsibility for your actions.

By continuing with the program, you recognize that, despite all precautions
on the part of Klein Fitness Systems, LLC, there are risks of injury or illness
which can occur because of your use of the aforementioned information
and you expressly assume such risks and waive, relinquish and release
any claim which you may have against Klein Fitness Systems, LLC, or its
affiliates as a result of any future physical injury or illness incurred in
connection with, or as a result of, the use or misuse of the program.

Copyright 2017 - CalisthenicsShred.com - All Rights Reserved

WORKOUT LOG

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

UPPER A LOWER A METCON A UPPER A LOWER A METCON A OFF

DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14

UPPER B LOWER B METCON B UPPER B LOWER B METCON B OFF

DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21

UPPER C LOWER C METCON C UPPER C LOWER C METCON C OFF

DAY 22 DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 DAY 28

UPPER D LOWER D METCON D UPPER D LOWER D METCON D OFF

DAY 29 DAY 30 DAY 30

UPPER D LOWER D Submit final results to enter to win up to $100 every month:
Details here

*optional workout
*METCON: Metabolic Conditioning
*Upper A/B/C: Upper Body Dominant A/B/C
*Lower A/B/C: Lower Body Dominant A/B/C

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 UPPER A

Complete 3 Rounds x 40 Seconds Per Exercise, Rest As Needed

1. Hindu Push Up

2. Prone Iso Ab

3. McGill Crunch

4. Tabletop

REST AS NEEDED

UPPER B

Complete 3 Rounds x 45 Seconds Per Exercise, Rest As Needed

1. Hollow Body Press

2. Prone Iso Press

3. Bicep Push Up

4. T to I Superman

REST AS NEEDED

UPPER C

Complete 3 Rounds x 45 Seconds Per Exercise, Rest As Needed

1. Circular Push Up, Right to Left

2. Frog Push Up

3. Support Hold

4. Pike Walk

REST AS NEEDED

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 UPPER D

Every Minute on the Minute (EMOM) for 10-Minutes.

Complete Each Exercise for a Full Round, then Rest Until the next minute begins or
start over at each new minute with “1A”:

1A. 6 Planche Press

1B. 6 Extended Plank Walk

1C. *Lat. Reach For Any Remaining Time

REST AS NEEDED

LOWER A

Complete 4 Rounds x 30 Seconds Per Exercise, Rest As Needed

1. Inchworm

2. Alt. Glute Bridge

3. Bulgarian or Split Squat, R

4. Bulgarian or Split Squat, L

REST 30 SECONDS IN BETWEEN ROUNDS

LOWER B

Complete 3 Rounds x 45 Seconds Per Exercise, Rest As Needed

1. Air Squat

2. Glute Bridge, R

3. Glute Bridge, L

4. Alt. Reverse Lunge

REST 30 SECONDS IN BETWEEN ROUNDS

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 LOWER C

Complete 3 Rounds x 40 Seconds Per Exercise, Rest As Needed

1.Air Squat

2. Cossack, R

3. Cossack, L

4. Alt. Rolling Pistol or other Variation

REST 30 SECONDS IN BETWEEN ROUNDS

LOWER D

Every Minute on the Minute (EMOM) for 10-Minutes.

Complete Each Exercise for a Full Round, then Rest Until the next minute begins or
start over at each new minute with “1A”:

1A. 5 Air Squats

1B. 4 Cossack or Side Lunges

1C. 4 Single Leg Forward Squats or Reverse Lunges

REST AS NEEDED

METCON A

Complete 4 Rounds x 30 Seconds Per Exercise, Rest As Needed

1. High Knees

2. Core Support Hold

3. Squat Jump

4. Walking Sprawl

REST 30 SECONDS IN BETWEEN ROUNDS

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 METCON B

Complete 4 Rounds x 40 Seconds Per Exercise, Rest As Needed

1. Mt. Ab Climber

2. Half Burpee

3. Plyo Lunge

4. Spiderman Lunge

REST 30 SECONDS IN BETWEEN ROUNDS

METCON C

Complete 4 Rounds x 30 Seconds Per Exercise, Rest As Needed

1. Jacks

2. Bear Forward/Backward

3. Spiderman Lunge

4. Squat Jump

REST 30 SECONDS IN BETWEEN ROUNDS

METACORE D

Every Minute on the Minute (EMOM) for 10-Minutes.

Complete Each Exercise for a Full Round, then Rest Until the next minute begins or
start over at each new minute with “1A”:

1A. 5 Half Burpees

1B. 10 Power Jumps

REST AS NEEDED

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