Pump & Shred

Welcome to my 6-week strength & conditioning program, Pump & Shred! You'll get strength workouts and conditioning workouts to help you shed body fat, improve muscle endurance and stamina, and improve muscle definition (aka muscle "tone"). This program uses dumbbells and cardio equipment found at most gyms or at home/hotel/apartment gyms, and will teach you how to get an amazing burn with minimal equipment. You'll need about an hour for the strength workouts, and the conditioning workouts take anywhere from 10-30 minutes so you have choices! Detailed instructions are included with each workout, but your goal is to lift as heavy as possible with good form, pushing to fatigue on every exercise and every set. If you're flying through these strength workouts in record time, you're not lifting heavy enough to see results. If you're taking 2 hours to complete these workouts, you'll need to start with lighter weights and/or cut your number of sets down to 2-3 in Week 1, adding in a set as you start to adapt. For the conditioning workouts, you should be able to get your heart rate into Zone 3 or 4 for the majority of the workout. In addition to these workouts, your cardio goal is to get 8,000-10,000 steps in daily. This can be Zone 1 or Zone 2 cardio, which is great to do on a rest day (or "non-lifting" day). You'll look and feel more fit and fabulous by the end of the 6-week program. Do this program twice back to back and you might not recognize yourself! Let's go!