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Bodyweight Shred: 21-Day Accelerator Workouts
Copyright 2015
BodyweightShred.com
DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a
doctor and this is not meant to be taken as medical advice. The information provided in this guide is
based upon my own experiences as well as my own interpretations of the current research that is
available. The advice and tips given in this guide are meant for healthy adults only. You should consult
your physician to insure advice and tips given in this guide are appropriate for your individual
circumstances. If you have any health issues or pre-existing conditions, please consult your physician
before implementing any of the information provided below. This product is for informational purposes
only and the author does not accept any responsibility for any liabilities or damages, real or perceived,
resulting from the use of this information. All rights reserved. No part of this publication may be
reproduced, transmitted, transcribed, stored in a retrieval system, or translated into any language, in any
form, without the written permission and signature of the author.
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Bodyweight Shred: 21-Day Accelerator Workouts
When it comes to getting amazing fat burning results... We all know that diet needs to be #1.
That said, it's your workouts that are going to make things faster and easier for you while following the
proper diet.
With the Bodyweight Shred Diet, you are already setting yourself up for great fat burning success. And
now, with the 21-Day Accelerator Workouts, you can drastically increase your results simply by
following what is below.
These workouts were designed specifically for the Bodyweight Shred, and to bring you your best fat
burning ever in the next 21-days.
You will be starting out by performing 3 workouts the first week, then will be adding one workout per
week so that you are doing 5 total workouts on week number three.
If you follow these workouts along with the Bodyweight Shred Diet, you are sure to see some
incredible fat burning and lean muscle growth as you start building your best body ever.
So if you are ready for some accelerated results, let's get started...
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Bodyweight Shred: 21-Day Accelerator Workouts
2. If something hurts or feels off, don’t do that exercise. There are plenty of alternates that you can
add in. Please feel free to email dennis (at) hiitburn (dot) com for ideas or see the Exercise
Library manual for alternative exercises.
3. Because this is a new program, be sure to start slow to avoid injury. Pushing too hard after not
working out for a while will only lead to injury or being overly sore.
4. If you find you need more rest in between exercises, take it. Over the course of the program,
you should work on shortening your rest periods.
5. This program is demanding so if going three days per week is too much, start by going 2 days a
week with your others days being “active rest” days (walking, hiking, etc.).
6. Always warm up properly. Be sure you are fully warmed up before starting your workouts.
7. Use a foam roll and stretch consistently. This will greatly help with eliminating soreness
throughout the program.
8. Get good rest. You must allow your body to recover from your workouts so be sure you are
getting good sleep.
9. Drink lots of water. This will keep you hydrated and allow you to lose fat more easily.
10. Have a cool down period at the end of each workout that includes stretching and foam rolling.
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Bodyweight Shred: 21-Day Accelerator Workouts
All you will need for these workouts over the next 3-weeks is your own bodyweight and an interval
timer which you can find for free on your Smart Phone or Tablet, or online at GymBoss.com.
For each workout, be sure you are fully warmed up and ready to go before starting. For all workouts
over the next three weeks, you should perform this short warm-up before starting...
Once you are finished with the warm-up, move into your workout as seen below.
1. If you need to take more rest than what it says, do so. Form is VERY important when doing
these workouts. Be sure you are pushing yourself, but if form is breaking down then you need
to rest.
2. If an exercise is too hard, use a easier variation. There are dozens of variation exercises that you
can add in to fit your fitness level. So listen to your body.
3. Don't skip workouts. This is just 21-days! Commit to the plan and get it done.
If you feel you are ready to go, let's dive into week number one...
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Bodyweight Shred: 21-Day Accelerator Workouts
On week number one, we will be performing 3 workouts. Please make sure you take at least a day's rest
in between these workouts.
Circuit #1
Perform the interval of 20-seconds on, 10-seconds rest of the exercises below. Follow this interval for
3-TOTAL rounds moving from one exercise to the next. Once finished, take a full 1-minute rest before
moving to circuit #2.
• Pushups
• Alternating Reverse Lunges
• Outside Mountain Climbers
• Burpees
After you complete 3 total rounds on circuit #1, rest 60-seconds and move to circuit #2.
Circuit #2
Perform the interval of 20-seconds on, 10-seconds rest of the exercises below. Follow this interval for
3-TOTAL rounds moving from one exercise to the next. Once finished, take a full 1-minute rest before
moving to circuit #3.
• Prisoner Squats
• T-Pushups
• Squat Holds
• Sprints In Place
After you complete 3 total rounds on circuit #2, rest 60-seconds and move to circuit #3.
Circuit #3
Perform the interval of 20-seconds on, 10-seconds rest of the exercises below. Follow this interval for
3-TOTAL rounds moving from one exercise to the next.
• Burpees
• X-Body Mountain Climbers
• Squat to Squat Jump
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Bodyweight Shred: 21-Day Accelerator Workouts
Circuit #1
Perform the interval of 20-seconds on, 10-seconds rest of the exercises below. You will complete 4
rounds (2-minutes) on each exercise before moving to the next. Complete 2 TOTAL rounds. Once
finished, take a full 1-minute rest before moving to circuit #2.
• Squat Jumps: 20-10 X 4 rounds
• Close Grip Pushups: 20-10 X 4 rounds
• Sit Throughs: 20-10 X 4 rounds
• Burpees: 20-10 X 4 rounds
◦ After burpees, move right back into squat jumps to complete 1 more rounds for a TOTAL of
two rounds.
After you complete 2 total rounds on circuit #1, rest a full 60-seconds and move to circuit #2.
Circuit #2
Perform the interval of 20-seconds on, 10-seconds rest of the exercises below. You will complete 4
rounds (2-minutes) on each exercise before moving to the next. Complete 2 TOTAL rounds.
• Pull-Ups or Bodyweight Rows: 20-10 X 4 rounds
• Box Jumps or Punisher Squat Jumps: 20-10 X 4 rounds
• Reach Through Pushups: 20-10 X 4 rounds
• Sprints in Place: 20-10 X 4 rounds
◦ After Sprints in Place, move right back into Pull-Ups to complete 1 more rounds for a
TOTAL of two rounds.
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Circuit #1
Perform the interval of 20-seconds on, 10-seconds rest of the exercises below. Follow this interval for
3-TOTAL rounds moving from one exercise to the next. Once finished, take a full 1-minute rest before
moving to circuit #2.
• Pushups
• Chin-Ups
• Squat to Squat Jump
• Rocking Planks
• Burpees
After you complete 3 total rounds on circuit #1, rest 60-seconds and move to circuit #2.
Circuit #2
Perform the interval of 20-seconds on, 10-seconds rest of the exercises below. Follow this interval for
3-TOTAL rounds moving from one exercise to the next. Once finished, take a full 1-minute rest before
moving to circuit #3.
• Bulgarian Split Squat or Split Squat (each leg)
• Spiderman Climbs
• Side Planks (each side)
After you complete 3 total rounds on circuit #2, rest 60-seconds and move to circuit #3.
Circuit #3
You have 4-minutes to complete as many burpees as possible. Be sure to track how many you got.
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Bodyweight Shred: 21-Day Accelerator Workouts
On week number two, we will be performing 4 workouts. If the format below does not fit your
schedule, simply get the four workouts in when possible.
Circuit #1
Perform 30-seconds on each exercise below without rest. At the end of each round, you will take a 60-
second rest. Complete 3 TOTAL rounds.
• Close-Grip Pushups
• Russian Twist
• Up Downs
• Superman Jumps
• Half Burpees
◦ Rest 60-seconds then repeat 2 more times for a TOTAL of 3 rounds.
Circuit #2
Perform 30-seconds on each exercise below without rest. At the end of each round, you will take a 60-
second rest. Complete 3 TOTAL rounds.
• Clapping Pushups or Regular Pushups
• Reverse Alternating Lunges
• Underhand Bodyweight Rows or Chin-Ups
• Sprints In Place
• Hand Walk Out
◦ Rest 60-seconds then repeat 2 more times for a TOTAL of 3 rounds.
Finisher
Perform 1-round on the exercises below as quickly as possible. Rest ONLY when needed.
• Outside Mountain Climbers: 30 reps total
• Bodyweight Squats: 30 reps
• Pushups: 30 reps
• Ground Lunge Punches: 30 reps (total)
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Circuit #1
Perform 30-seconds on each exercise below without rest. At the end of each round, you will take a 60-
second rest. Complete 3 TOTAL rounds.
• Spiderman Pushups or Regular Pushups
• Pull-Ups
• Squat to Squat Jump
• Spiderman Climbs
◦ Rest 60-seconds then repeat 2 more times for a TOTAL of 3 rounds.
Circuit #2
Perform 30-seconds on each exercise below without rest. At the end of each round, you will take a 60-
second rest. Complete 3 TOTAL rounds.
• Single Leg Burpee (30-seconds each leg)
• Spiderman Climb Plank to Pushup
• Spiderman Plank Climbs
◦ Rest 60-seconds then repeat 2 more times for a TOTAL of 3 rounds.
Finisher
Complete as many reps as possible of the exercise below in 4-minutes. Rest ONLY when needed.
• Burpee Double Jumps
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Bodyweight Shred: 21-Day Accelerator Workouts
Day 11 – Split 30
• Perform your warm-up circuit before starting this workout.
• If an exercise is too hard, use an easier variation.
• If you feel you need more rest than what is stated, please feel free to take it.
• Make sure your form stays perfect throughout.
Finisher (Full-Body)
Complete the following, resting only where it says to rest.
• Punisher Squats* X 6 rounds (30-minutes)
◦ Rest 30-seconds
• Pushups: AMRAP** in 3-minutes
*Do 20-seconds of bodyweight squats, followed by a 10-second squat hold. Repeat in this fashion for
3-minutes.
** As Many Reps As Possible
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Circuit #1
Perform 30-reps on each of the exercises below. If 30-reps in too many, do 15 reps on each. Complete 2
TOTAL rounds resting only when needed.
• Spiderman Pushups or Regular Pushups
• Squat Jumps
• X-Body Mountain Climbers (each side)
• Side Crunch Punches
◦ Rest as long as needed and complete 1 more time for a TOTAL of 2 rounds.
Circuit #2
Perform 30-reps on each of the exercises below. If 30-reps in too many, do 15 reps on each. Complete 2
TOTAL rounds resting only when needed.
• Burpees
• Russian Twist (each side)
◦ Rest as long as needed and complete 1 more time for a TOTAL of 2 rounds.
Finisher
Perform the interval of 20-seconds on, 10-seconds off of Sprints in Place. Perform 8 total rounds (4-
minutes)
• Sprints in Place: 20-10 X 8 rounds
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On week number three, we will be performing 5 workouts. If the format below does not fit your
schedule, simply get the five workouts in when possible.
Circuit #1
Perform 60-seconds on each exercise below resting ONLY when needed. At the end of each round, you
will take up to a 60-second rest. Complete 2 TOTAL rounds.
• Prisoner Squats: 60-seconds
• Planks: 60-seconds
• Alternating Front Lunges: 60-seconds
• Side Planks: 30-seconds each side
• Squat to Squat Jump: 60-seconds
◦ Rest 60-seconds and repeat 1 more times for a TOTAL of 2 rounds.
Circuit #2
Perform 60-seconds on each exercise below resting ONLY when needed. At the end of each round, you
will take up to a 60-second rest. Complete 2 TOTAL rounds.
• Swing Through Lunges (left leg stays on floor): 60-seconds
• Sit Throughs: 60-seconds
• Swing Through Lunges (right leg stays on floor): 60-seconds
• Russian Twist: 60-seconds
• Broad Jumps: 60-seconds
◦ Rest 60-seconds and repeat 1 more times for a TOTAL of 2 rounds.
Finisher
Perform the interval of 20-seconds on, 10-seconds off of Punisher Squats. Perform 8 total rounds (4-
minutes)
• Punisher Squats: 20-10 X 8 (4-minutes)
◦ *20-seconds of Bodyweight Squats, 10-second Squat Hold
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Circuit #1
Perform 60-seconds on each exercise below resting ONLY when needed. At the end of each round, you
will take up to a 60-second rest. Complete 2 TOTAL rounds.
• Close Grip to Regular Grip Explosive Pushups or Pushups: 60-seconds
• Mountain Climbers: 60-seconds
• Pull-Ups or Bodyweight Rows: 60-seconds
• Spiderman Plank Climbs: 60-seconds
◦ Rest 60-seconds and repeat 1 more times for a TOTAL of 2 rounds.
Circuit #2
Perform 60-seconds on each exercise below resting ONLY when needed. At the end of each round, you
will take up to a 60-second rest. Complete 2 TOTAL rounds.
• Chin-Ups or Underhand Bodyweight Rows: 60-seconds
• Off Set Pushups (right hand in front): 60-seconds
• Leg Raise to Hip Ups: 60-seconds
• Off Set Pushups (left hand in front): 60-seconds
◦ Rest 60-seconds and repeat 1 more times for a TOTAL of 2 rounds.
Finisher
Perform the interval of 20-seconds on, 10-seconds off of Burpees. Perform 8 total rounds (4-minutes)
• Burpees: 20-10 X 8 (4-minutes)
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Circuit #1
You have 15-minutes to complete as many rounds as possible of the exercises below. Rest ONLY when
needed and be sure to track how many rounds you got.
• Bodyweight Squats: 10-reps
• Pushups: 10-reps
• Pull-Ups: 10-reps
• Outside Mountain Climbers: 10-reps each side
• Burpees: 10-reps
Repeat as many rounds as possible in the 15-minutes. Once the 15-minute timer goes off, your workout
is done.
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Circuit #1
Perform 60-seconds on each exercise below resting ONLY when needed. At the end of each round, you
will take up to a 60-second rest. Complete 2 TOTAL rounds.
• Prisoner Squat Jumps: 60-seconds
• Rocking Planks: 60-seconds
• Alternating Front Lunges: 60-seconds
• Side Plank Reach Through: 30-seconds each side
• Squat to Squat Jump: 60-seconds
◦ Rest 60-seconds and repeat 1 more times for a TOTAL of 2 rounds.
Circuit #2
Perform 60-seconds on each exercise below resting ONLY when needed. At the end of each round, you
will take up to a 60-second rest. Complete 2 TOTAL rounds.
• Swing Through Lunges (left leg stays on floor): 60-seconds
• Sit Throughs: 60-seconds
• Swing Through Lunges (right leg stays on floor): 60-seconds
• Russian Twist: 60-seconds
• Broad Jumps: 60-seconds
◦ Rest 60-seconds and repeat 1 more times for a TOTAL of 2 rounds.
Finisher
Perform the interval of 20-seconds on, 10-seconds off of Punisher Squats Variations. Perform 8 total
rounds (4-minutes)
• Punisher Bodyweight Squats: 20-10 X 2 (1-minute)
• Punisher Prisoner Squats: 20-10 X 2 (1-minute)
• Punisher Squat to Toes: 20-10 X 2 (1-minute)
• Punisher Squat Jumps: 20-10 X 2 (1-minute)
◦ *20-seconds of each exercise, followed by a 10-second Squat Hold and repeat 2 total times
for each exercise.
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Circuit #1
Perform 60-seconds on each exercise below resting ONLY when needed. At the end of each round, you
will take up to a 60-second rest. Complete 2 TOTAL rounds.
• Close Grip to Regular Grip Explosive Pushups or Pushups: 60-seconds
• Outside Mountain Climbers: 60-seconds
• Pull-Ups or Bodyweight Rows: 60-seconds
• Spiderman Plank To Pushup: 60-seconds
◦ Rest 60-seconds and repeat 1 more times for a TOTAL of 2 rounds.
Circuit #2
Perform 60-seconds on each exercise below resting ONLY when needed. At the end of each round, you
will take up to a 60-second rest. Complete 2 TOTAL rounds.
• Chin-Ups or Underhand Bodyweight Rows: 60-seconds
• Clapping Pushups: 60-seconds
• Hanging Leg Raises: 60-seconds
• Close Grip Pushups: 60-seconds
◦ Rest 60-seconds and repeat 1 more times for a TOTAL of 2 rounds.
Finisher
Perform as many reps as possible on Burpees in 4-minutes.
• Burpees: AMRAP in 4-minutes
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Bodyweight Squats
1. Start with your feet a little wider than shoulder width apart and arms placed straight out in front of
you. Place your feet in a comfortable position facing straight forward or a little outwards
2. Slowly lower yourself down, as if you were going to sit down in a chair. Your weight should be on
your heels with your core tight. Once you have reached the bottom of your squat, pause then return to
the starting position. This is considered one repetition.
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Burpees
1. Stand with your feet shoulder-width apart.
2. Drop down onto your hands and feet, then thrust your feet back so you are in a push-up position.
3. Perform a pushup (optional)
4. Thrust your feet back up and then stand back up.
5. Add a vertical jump at the end (optional)
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Half Burpees
1. Start in a pushup position with back straight and core tight.
2. Using your core, quickly throw yourself into a squat.
3. Quickly return to the starting position and repeat.
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Bodyweight Shred: 21-Day Accelerator Workouts
Jump Lunges
1. Stand with your feet shoulder-width apart. Step forward with your left leg, taking a slightly larger
than normal step. Keep your right toe on the ground and use it to help keep your balance. The right
knee should also be bent. Lower your body until your left thigh is parallel to the ground.
2. Keep your upper body upright and your lower back flat, explode upwards (jump by driving
through both legs simultaneously) while switching your legs in the air (your feet will switch places on
each rep.) Continue in this alternating fashion.
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Mountain Climbers
1. Start in the push-up position with your core tight and back straight.
2. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your chest.
Do not let your hips sag or rotate.
3. Return your leg to the starting position and repeat with the other leg.
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Bodyweight Shred: 21-Day Accelerator Workouts
Planks/Side Planks
Planks: Place your elbows on the floor with hands going straightforward. Place your feet on the floor as
though you were to perform a push-up. Keep your back straight and hold yourself up in the plank
position by keeping your core tight. You will hold this position for the allotted amount of time!
Side Planks: Place your left forearm on the ground and place your right arm straight above you
pointing towards the sky. Place your left foot on the ground so that you are resting on the side of your
foot, then place your right foot on top of your left. Keeping your back straight, squeeze your core and
oblique’s to hold yourself up for the allotted amount of time. Once you have finished the first side, you
will complete the same amount of time on the other side!
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Prisoner Squats
1. Stand with your feet just wider than shoulder-width apart.
2. Clasp your hands behind your head. Keep your elbows back and shoulder blades pulled together
tightly.
3. Start the movement at the hip. Push your hips backward and act like you are sitting back into a
chair. Make your hips go back as far as possible.
4. Squat as deep as possible, but keep your low back tensed in a neutral position.
5. Do not round your lower back.
6. Push with your glutes, hamstrings, and quadriceps to return to the start position
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Pull-Ups
1. Take an overhand grip on the bar with the palms facing forward.
2. Pull your body up until the chest reaches bar level.
3. Slowly lower yourself keeping control of your body the entire time.
Punisher Squats
1. Stand with your feet just wider than shoulder-width apart.
2. Start the movement at the hip. Push your hips backward and act like you are sitting back into a
chair. Make your hips go back as far as possible.
3. Squat as deep as possible, but keep your low back tensed in a neutral position.
4. Do not round your lower back.
5. Repeat this movement for 20 seconds.
6. Once the 20-seconds is finished, you will then HOLD in the bottom of the squat position for 10
seconds.
7. This is one cycle. Repeat for the allotted amount of time.
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Bodyweight Shred: 21-Day Accelerator Workouts
Pushups
1. Place your hands just wider than shoulder-width apart.
2. Slowly lower your chest and body down to the floor, keeping your core tight and back straight.
3. After you hit the bottom of the movement, push with your arms & chest to get your body back up
to the start position.
4. If it is too hard, drop to the knees or perform pushups with your hands on a bench.
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Rocking Planks
1. Get in the plank position with your forearms on the floor facing forward, core tight, and back
straight.
2. Using your core, push yourself forward bending at the elbows while keeping your body in a
straight line. Once you reach out as far as you can go, return to the starting position and repeat.
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Russian Twists
1. Start with your body in a “V” position with your knees bent and arms in front.
2. Balance on your glutes with your core fully engaged.
3. Take your hands and rotate to one side touching the floor, then immediately to the opposite side.
Repeat in this fashion.
4. Hold a dumbbell or medicine ball to make this more difficult.
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Sit Throughs
1. Start in the pushup position with core tight and back straight.
2. Twisting in your core, drive one leg through to the opposite side until you are seating on the floor
with one arm on the ground and the opposite arm in the air.
3. Return to the starting position and repeat on the opposite side
Spiderman Climbs
1. Start in a pushup position with your core tight and back straight.
2. With your core braced, fire up one foot to the hand on the same side of your body.
3. Once completed, fire back into the pushup position and repeat on the opposite side.
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Bodyweight Shred: 21-Day Accelerator Workouts
Spiderman Planks
1. Lower yourself down to perform a push-up and bring one leg up (keeping it close to the ground) to
the elbow on that same side.
2. Once your reach the bottom, hold in that position for the allotted amount of time. Repeat on the
other side.
Spiderman Push-Ups
1. Starting Position: Start in a push-up position with your core tight and back straight.
2. As you lower yourself down to perform a push-up, you will bring one leg up (keeping it close to
the ground) to the elbow on that same side. One the way back up, your leg will return to the starting
position. On the next repetition you will use the opposite leg (the leg you didn't use on the first rep).
You will continue in this alternating fashion for the duration of the time.
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Sprints in Place
1. Run in place, bringing your knees high, alternating steps, and pumping your arms and legs as fast
and as comfortably as possible.
Squat Jumps
1. Start by standing with your feet just wider than shoulder width apart, in the position you would be
in if you were getting ready to jump. Squat down as though you were performing a bodyweight squat.
2. When you reach the bottom of your squat, drive your feet into the ground exploding into a vertical
jump. When coming down, be sure and land softly the repeat.
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Squat to Toes
1. Start by standing with your feet just wider than shoulder width apart, in the position you would be
in if you were getting ready to jump. Squat down as though you were performing a bodyweight squat.
2. When you reach the bottom of your squat, drive your feet into the ground exploding onto your toes
as though you were going to do a vertical jump.
3. Quickly return to the starting position and repeat.
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T-Pushups
1. Keep the abs braced and body in a straight line from toes to shoulders.
2. Place the hands on the floor slightly wider than shoulder-width apart.
3. Slowly lower yourself down until you are 2 inches off the ground.
4. Push off to return to the start position.
5. As you come up, rotate to one side and point that arm towards the ceiling.
6. Alternate sides with each rep.
Up Downs
1. Start in the plank position keeping your core tight and back straight.
2. Place on hand on the floor followed by the other hand and push yourself into the pushup position.
3. Quickly return to the plank position and repeat.
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