Body Alchemy

The Shredded Academy

Day 8: Rest
Day 9: Push and Pull
Week 2 Day 10: Legs
Day 11: Shoulders
Moderate Day 12: Rest
Day 13: Arms + Core
Day 14: Cardio
 Body Alchemy
The Shredded Academy
Day 9

Training: Push and Pull

Difficulty: Moderate

WARM UP

Stretch – Chest 3 Ways

(30 seconds/stretch)

Wrist Circuit
(Complete circuit)

Pushup to Crab
(2 sets, 4 reps)

Dead Hang
(30 seconds)

Scapula Pullups
(5 reps)

Pullup Pauses
(2 reps)

WORKOUT (15 MINUTE ROUND)

Set a timer for 15 minutes and complete each exercise as many times as
instructed. Pace yourself and rest as needed. See how many times you can
cycle through the exercises. Next time, try to beat your record.
Each round, add 1 Explosive Pushup to your reps…
Round 1 = 5 reps, Round 2 = 6, Round 3 = 7...

Explosive Pushups/Clap Pushups

(5 reps)

Wide Grip Pullups

(4 reps)

Burpees
(6 reps)

Hanging Knee Raises

(8 reps)

Push yourself as hard as you can for 15 minutes.

Rest only where needed.

Rest for 3 minutes

BURN OUT

Incline Pushups
(3 sets, exhaustion)
Rest 30 seconds between sets

Head Bangers
(3 sets, exhaustion)
Rest 45 seconds between sets

EXTRA CREDIT
Use as many sets as necessary to finish the reps

Fly Pushups
(25 reps)

Half Up Pullups
(25 reps)

COMPLETE
 Body Alchemy
The Shredded Academy
Day 10

Training: Legs

Difficulty: Moderate

STRETCH

Light Jog
(5 minutes)

Toe Touch
(30 seconds)

Split Stretch
(30 seconds)

Pigeon Stretch
(30 seconds)

Quad Stretch
(30 seconds)

WARM UP

Slow Squat to Squat Jumps

(5 reps x 5 reps)

Side to Side Squats

(8 reps)

Hip Warmup
(60 seconds)

WORKOUT (15 MINUTE ROUND)

Set a timer for 15 minutes and complete each exercise as many times as
instructed. Pace yourself and rest as needed. See how many times you can
cycle through the exercises. Next time, try to beat your record.

Split Jumps
(6 reps)

Squat Jumps
(5 reps)

Flutter Kicks
(12 reps)

Squats
(15 reps)

Bicycle Kicks
(10 reps)

Push yourself as hard as you can for 15 minutes.

Rest only where needed.

Rest for 5 minutes

BURN OUT
Rest 30 seconds between sets.
Use no more than 3 sets to finish the reps.

Chair Step Ups

(3 sets, 6 reps each leg)

Squats
(50 reps)

EXTRA CREDIT

Squat Jumps
(20 total reps)

COMPLETE
 Body Alchemy
The Shredded Academy
Day 11

Training: Shoulders

Difficulty: Moderate

WARM UP

Interlock Hands Side to Side

(60 seconds)

Table Stretch
(30 seconds)

Hollow Back Pushups

(3 slow reps)

Elbow to Elbow Twists

(2 sets, 5 reps (each arm))

WORKOUT (15 MINUTE ROUND)

Set a timer for 15 minutes and complete each exercise as many times as
instructed. Pace yourself and rest as needed. See how many times you can
cycle through the exercises. Next time, try to beat your record.
Each round, add 1 Explosive Pushup to your reps…
Round 1 = 8 reps, Round 2 = 9, Round 3 = 10...

Explosive Pushups
(8 reps)

Pushups
(2 reps)

Windshield Wipers
(8 reps)

Elevated Pike Pushups

(8 reps)

Push yourself as hard as you can for 15 minutes.

Rest only where needed.

Rest for 3 minutes

BURN OUT
Each set, reduce the Fly pushups by 1 until you’re at 0…
Round 1 = 8 reps, Round 2 = 7...
Alternate each exercise after each set. Do planche leans, then do fly pushups.

Planche Leans
(5 seconds)

Fly Pushups
(3 sets, exhaustion)
Rest where necessary

EXTRA CREDIT
See how many total Elevated Pike Pushups
you can do in 3 minutes.

Elevated Pike Pushups

(3 minutes of Pull ups)

COMPLETE
 Body Alchemy
The Shredded Academy
Day 13

Training: Arms + Core

Difficulty: Moderate

WARM UP

Stretch – Chest 3 Ways

(30 seconds/stretch)

Wrist Circuit
(Complete circuit)

Pushup to Crab
(2 sets, 4 reps)

Dead Hang
(30 seconds)

Scapula Pullups
(5 reps)

Pullup Pauses
(2 reps)

WORKOUT (15 MINUTE ROUND)

Set a timer for 15 minutes and complete each exercise as many times as
instructed. Pace yourself and rest as needed. See how many times you can
cycle through the exercises. Next time, try to beat your record.

Hanging Knee Raises

(8 reps)

Chair Dips
(8 reps)

Half Down Pullups

(8 reps)

Rope Climbers
(15 reps)

Reverse Grip Pushup

(5 reps)

Push yourself as hard as you can for 15 minutes.

Rest only where needed.

Rest for 2 minutes

CIRCUIT
Repeat each exercise one after another and then rest and repeat
the circuit as many times as instructed.

Around-the-world
(8 reps)

Crunch Twisting Punches

(12 reps)

V Ups
(6 reps)

(Rest 30 seconds)
Repeat x3

BURN OUT

Chair Dips
(3 sets, exhaustion)
Rest 30 seconds between sets

Pullups
(3 sets, exhaustion)
Rest 45 seconds between sets

EXTRA CREDIT
Use no more than 5 sets to finish the reps

Pushups
(25 reps)

Half Down Pullups

(25 reps)

COMPLETE
 Body Alchemy
The Shredded Academy
Day 14

Training: Cardio

Difficulty: Moderate

STRETCH

Jog
(5 minutes non stop)

Toe Touch
(30 seconds)

Split Stretch
(30 seconds)

Pigeon Stretch
(30 seconds)

Quad Stretch
(30 seconds)

WARM UP

Inch Worms
(5 reps)

Slow Squat to Squat Jumps

(5 reps x 5 reps)

Side to Side Squats

(10 reps)

WORKOUT (ENDURANCE SUICIDES)

Measure out 10 meters, 20, 30, 40 and 50 meters. A “suicide” means you are
going to run to 10 meters, change direction and run back to start, then go to 20
meters then back to start, 30, 40, 50, then done. Try to pace yourself so you
don’t die too early. Try not to take a break until you’re finished the full suicide.

Suicide
(Rest 60 seconds)

Record your time.

Suicide
(FASTER time)

If your time is not faster - you have to do a 3rd suicide (untimed)

CIRCUIT
Measure out about 15 meters/paces. You will be sprinting, touching your mark,
changing direction, and sprinting back and changing direction again, etc.

Shuttle Runs
(4 reps)

Burpees
(4 reps)

Shuttles Runs
(4 reps)

Burpees
(4 reps)

(Rest 30 seconds)
Repeat x3

COMPLETE