So you wanna get shredded and build muscle at the same time? Listen, many people will tell you that you have to train strength and cardio separately to get good results. But me… naa, I won’t tell you that shit.
Imma give you workouts that beat the hell out of you and literally incinerate fat while you build dense, high-quality muscle that is not just show muscles, you feel me? This type of shit will get you jacked, but it will also get you feeling like an Olympic athlete, y’all.
Wanna Grab A Banana Maple French Toast Planta Protein Samples?
But before we get started, you gotta get a sample of my favorite Planta Protein flavor. I’m telling you this shit is unbelievably amazing. And, it’s plant-based, so you get added benefits. My girl @AllegraNicole_ went and got some of it, and I almost took it away from her.
Listen, this baby includes 27 vitamins and minerals and 20 grams of clean plant-protein. It’s gluten-free, so you won’t get any of the bloating or skin issues you may get with whey protein. And best of all, it tastes fucking good even though it’s sugar-free! Click here to get a sample now, so you see, I’m not talking shit!
Alright, let’s get into the workout
This is an abbreviated version of one of my Alpha Shred Challenge workouts. This is the type of shit we do in the challenge. It looks easy on paper but trust me, once you’re a couple of minutes into it, you’ll be feeling like time isn’t moving as fast.
Also, all of these Alpha Shred workouts require minimal equipment as most of the stuff is bodyweight. So if you don’t have access to a gym, don’t worry, my friend, cause we got you.
Circuit 1
We’ll get started with a 3-exercise circuit: kettlebell swings, bodyweight squats, and push-ups. And, we’ll do three rounds of 15 reps each. But, you’ll get no breaks. Your break from kettlebell swings is squats. Your break from squats is push-ups, and so on and so forth.
Kettlebell Swings x 15
Bodyweight Squats x 15
Push-Ups x 15
A Note On Cardio
@AllegraNicole_ had just told me she doesn’t like cardio. But see what we just did in circuit 1? We did three strength exercises and strung them together with no breaks, and guess what? That’s cardio, my friend!
Listen, cardio is important for you. Healthwise, we need cardio. We need to push our hearts and open up our lungs to oxygenate our blood. But, the thing is that people think of cardio as steady-state cardio, and the reality is that our bodies are not efficient at burning fat and also building muscle while doing that type of cardio.
So that’s why we train this way! Here we’re building muscle while also getting great cardio in. In fact, it’s even better cardio than a lot of steady-state cardio because, say, you go on a 7-mile run… there’s gonna be a moment where you’ll be at cruise speed—you’ll be comfortable.
And, since you’re comfortable, your body isn’t being forced to get stronger. In other words, your body is already strong enough for that situation, so it stays the same—it doesn’t adapt!
But with what we do in the Alpha Shred Challenge workouts, your body is always being forced to adapt. That’s why we get to see crazy body transformations in just 30 days!
Circuit 2
We’ll continue with a Thrusters/Pull-ups superset. A thruster is essentially a dumbbell squat that comes up into a press. It’s a pretty demanding exercise that engages the majority of your body.
Thrusters x 15
Pull-Ups x 5+
Ok, so Allegra did 15 thrusters, 5 pull-ups. Then, 10 thrusters, 5 pull-ups. And, lastly 5 thrusters, 5 pull-ups. However, if you’re feeling stronger, you can do the same amount of pull-ups as you do thrusters.
Once again, we’re not taking any breaks. Your break from thrusters is pull-ups, and your break from pull-ups is thrusters. We’re trying to get our heart rates up! That’s how we grow stronger all around! So don’t take any breaks!
Bench Press
Next, we’ll do bench press. First of all, ladies, it’s ok to do bench press. You’re not gonna develop pec muscles like a guy. I mean, if you go overboard, it may change something drastically, but I’m not gonna get you anywhere near that.
The bench press is one of the best exercises for building muscle and strength. But, you gotta set up properly. I don’t want any of you getting injured out there. So, your legs must be flat on the ground and wide open. This will prevent you from lifting your hips.
Regarding your arms, you wanna turn your elbows in as much as possible. This may feel awkward at first, but it’ll protect your shoulders and prevent you from getting injured. Trust me, I learned this later in life after I had already messed up my shoulders.
Grab the bar as wide as you’d like but make sure your hands are at an even distance apart from each other. You can use the bar’s references to make sure you’re alright. And, make sure you come down slowly and explode up. Yes, even when there’s no weight on the bar. You gotta practice the way you’re gonna play!
Join The Challenge To Get In Shape And Win $5,000 In cash
The Alpha Shred Challenge is a 30-day challenge where I program 30 days of training and 30 days of custom-fit nutrition (specific to your macronutrient needs).
At the end of the challenge, I give out $12,000 in cash prizes. First place gets $5,000, second place gets $2,500, third place gets $1,500 and fourth place gets $1,000. This is all in cash, not prizes.
You’ll get access to a private Facebook group where I’m constantly doing Q&A and helping you stay motivated throughout your transformation journey. And, nothing in the challenge requires a gym—you can do everything from home!
Listen, the transformations are real. After just 30 days, you’ll be looking the best you’ve ever looked and, most importantly, feeling great! So if you’re interested in transforming yourself, go ahead and sign up now.