Body Alchemy

The Shredded Academy

Day 15: Chest
Day 16: Legs
Week 3 Day 17: Back
Day 18: Rest
Moderate Day 19: Shoulders
Day 20: Arms + Core
Day 21: Mobility (Full Body)
 Body Alchemy
The Shredded Academy
Day 15

Training: Chest

Difficulty: Moderate

WARM UP

Stretch – Chest 3 Ways

(30 seconds/stretch)

Wrist Circuit
(Complete circuit)

Hollow Back Pushups

(3 slow reps)

Pushup to Crab
(2 sets, 4 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.

Elevated Pike Pushups

(5 reps)

Incline Pushups
(5 reps)

Fly Pushups
(6 reps)

Crunch Twisting Punches

(14 reps)

Push yourself as hard as you can for 15 minutes.

Rest only where needed.

Rest for 3 minutes

BURN OUT

Pushups/Clap Pushups
(3 sets, exhaustion)
Rest 60 seconds between sets

Rope Climbers
(3 sets, 20 reps)
Rest 45 seconds between sets

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

Fly Pushups
(3 minutes of Pushups)

COMPLETE
 Body Alchemy
The Shredded Academy
Day 16

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)

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.
Add 2 reps every round. Round 1 = 2 reps, round 2 = 4 reps, round 3 = 6…
How high can you go?

Squat Jumps
(2 reps)

Burpees
(2 reps)

Squats
(2 reps)

Sit-ups
(2 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.

Side Plank Crunches

(3 sets, 8 reps)

Single Leg Calf Raise

(3 sets, exhaustion)

Squats
(50 reps)

EXTRA CREDIT

Squat Jumps
(20 total reps)

COMPLETE
 Body Alchemy
The Shredded Academy
Day 17

Training: Back

Difficulty: Moderate

WARM UP

Dead Hang
(30 seconds)

Reverse-Grip Hang
(30 seconds)

Wrist Circuit
(Complete Circuit)

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.

Wide Grip Pullup

(4 reps)

Crunches
(12 reps)

Head Bangers
(4 reps)

Rope Climbers
(12 reps)

Push yourself as hard as you can for 15 minutes.

Rest only where needed.

Rest for 3 minutes

BURN OUT

Tuck Lever Raises

(3 sets, exhaustion)
Rest 60 seconds between sets

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

EXTRA CREDIT
Each set, reduce the reps by 1 until you’re at 0…
Round 1 = 5 reps, Round 2 = 4, Round 3 = 3….
Alternate each exercise after each set. Do 5 pullups, then do 5 raises.

Wide Grip Pullups

(5 reps)

Knee Raises
(5 reps)

COMPLETE
 Body Alchemy
The Shredded Academy
Day 19

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.

Elevated Pike Pushups

(6 reps)

Incline Pushups
(4 reps)

Planche Leans
(5 seconds)

Elbow Plank Tick Tock

(10 reps)

Push yourself as hard as you can for 15 minutes.

Rest only where needed.

Rest for 5 minutes

BURN OUT

Pushup to Crab
(5 seconds)
Rest 45 seconds between sets

Wall Climbers
(3 sets, exhaustion)
Rest 45 seconds between sets

EXTRA CREDIT
Each set, reduce the pike pushups by 1 until you’re at 0…
Round 1 = 7 reps, Round 2 = 6...
Alternate each exercise after each set. Do pike pushups, then do planche leans.

Elevated Pike Pushups

(7 reps)

Planche Leans
(5 seconds)

COMPLETE
 Body Alchemy
The Shredded Academy
Day 20

Training: Arms + Core

Difficulty: Moderate

STRETCH

Wrist Circuit
(30 seconds each direction)

3-Way Chest Stretch

(30 seconds each direction)

Cobra Stretch
(30 seconds)

Wheel Stretch
(2 sets, 5 seconds)

WARM UP

Inch Worms
(5 reps)

Slow Squats to Squat Jumps

(3 reps x 5 reps)

Side to Side Squats

(10 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.

Skull Crushers
(6 reps)

Plank Tick Tocks

(10 reps)

Reverse Grip Pushups

(4 reps)

Criss Cross Kicks

(10 reps)

Half Down Pullups

(6 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.

Crunch: Opposite Arm/Leg

(8 reps)

Rope Climbers
(15 reps)

Plank Tick Tocks

(10 reps)

(Rest 30 seconds)
Repeat x3

BURN OUT

Skull Crushers
(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

Chair Dips
(25 reps)

Head Bangers
(20 reps)

COMPLETE
Body Alchemy
The Shredded Academy
Day 21

Training: Mobility

Difficulty: Moderate

HAMSTRINGS

Standing Toe
(60 second stretch)

HAMSTRINGS AND GROIN

Split Stretch
(60 seconds stretch)

HIPS

Seated Pretzel
(60 seconds stretch)

Pigeon Stretch
(60 second stretch both legs)

Low Lunge
(60 second stretch both legs)

QUADS

Quad Stretch
(60 second stretch both legs)

MOBILITY

Mobility Lunge
(10 reps, 2 sets – each leg)

Hip Warmup
(120 seconds)

Side to Side Squats

(20 side to side squats, 2 sets)

WRISTS

Wrist Circuit
(30 seconds per position, both arms)

CHEST

3-Way Chest Stretch

(60 seconds per position, both arms)

Cross Arm Stretch

(30 seconds per arm)

Table Stretch
(30 seconds)

LATS AND BICEPS

Dead Hang Stretch

(30 seconds)

Reverse Grip Dead Hang

(30 seconds)

CORE

Cobra Stretch
(60 seconds)

Wheel Stretch
(3 reps, hold 5+ seconds each)

BODY CONTROL

Slow Hollow Pushups

(3 reps, 2 sets)

Pushup to Crab
(6 reps, 2 sets)

Scapula Pullups
(2 sets 5 reps)

COMPLETE