Page 10 - THE 8 WEEK SHRED PROGRAM - Worksheet

The 8 Week Shred Program

PHASE 1 WORKOUTS (CONT.)

LOWER BODY WORKOUT:

4 rounds of 10: Leg Press (machine)

Sit with feet on press plate hip width apart, toes pointed straight
forward. Push with feet, squeezing glutes until legs are almost
straight. Pause one moment and then reverse the motion slowly

bending legs back to starting position. Keep tension on your legs the
whole time so that when you return to the beginning of the exercise
there is no rest between repetitions.

4 rounds of 18: Weighted Walking Lunges

Start standing upright with a dumbbell in each hand. Step forward
about one and a half the length of a walking stride, and begin
kneeling down so that your front leg reaches 90 degrees. Don’t let
your back knee hit the ground. Straighten back up to a standing
position by raising up and bringing your back leg to meet your front.

Repeat with the other leg. Both legs count as one repetition.

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