Workouts

The 3-Week Total-Body Shred Plan

Our three-week plan will help you get strong, lean, and totally ready to conquer whatever challenges you take on.

The 3-Week Total-Body Shred Plan
Per Bernal
Per Bernal
Duration 3 weeks
Equipment Yes

Everybody likes to look good while wearing a little less. But if your workouts have been a little sluggish or you just need a little more drive to push your results to the next level, we’ve got the program for you.

This simple three-week plan, designed by Beachbody Super Trainer Jericho McMatthews, mixes together total-body strength circuits with high-intensity Tabata workouts to build muscle while blasting calories. “Using different styles of training and equipment keeps the workouts fun and exciting, while also challenging and inspiring you to be your best,” McMatthews says. And there’s nothing like the confidence you get from pushing your body to the max. With this plan, you’ll see improved strength, cardiovascular fitness, and lean muscle mass in just a few weeks. Keep your nutrition on point and you’ll also notice a reduction in body fat and inches where you want it most.

YOUR WORKOUT PLAN

Two days each week, you’ll do kettlebell-based strength moves that target your muscles from every angle. If you don’t have access to kettlebells, dumbbells are fine, too.

You’ll also do Tabata-based circuits, mixing in short bursts of intensity with brief recovery periods. “Tabata is one of the simplest and most effective forms of HIIT training—and it’s awesome if you’re short on time but want fast results,” McMatthews says. The best part: They increase your body’s afterburn, so you’ll keep torching calories. Finish with an exceptional express core routine that hits your midsection with rotational movements that are both fun and functional.

Twice a week, aim to do some sort of active recovery—go for a hike, take a yoga class, hit the pool, or head out for a light run. Let your body be your guide for just how long you should go.

YOUR SPLIT

 WEEK 1
 Monday  Strength Circuit (3 circuits x 3 sets)
 Wednesday   Tabata Intervals (3 circuits/2 moves)
 Core Blast (45 sec. on/15 sec. off)
 Friday   Strength Circuit (3 circuits x 3 sets)
 Sat/Sun   Active Recovery (hiking, biking, running, swimming)

 WEEK 2
 Monday  Strength Circuit (3 circuits x 4 sets)
 Wednesday   Tabata Intervals (3 circuits/2 moves)
 Core Blast (45 sec. on/15 sec. off)
 Friday   Strength Circuit (3 circuits x 4 sets)
 Sat/Sun   Active Recovery (hiking, biking, running, swimming)

 WEEK 3
 Monday  Strength Circuit (3 circuits x 4 sets)
 Wednesday    Tabata Intervals (4 circuits/2 moves)
 Core Blast (45 sec. on/15 sec. off)
 Thursday  Tabata Intervals (4 circuits/2 moves)
 Core Blast (45 sec. on/15 sec. off)
 Friday   Strength Circuit (3 circuits x 4 sets)
 Sat/Sun   Active Recovery (hiking, biking, running, swimming)

HOW IT WORKS: STRENGTH CIRCUIT

You’ll need a set of light, medium, and heavy kettlebells. (Sub in a dumbbell if necessary.) Perform 12 to 15 reps of each exercise. In Week 1, repeat each circuit three times before moving on to the next circuit. Starting in Week 2, you’ll do each circuit four times through. Begin with the warmup and finish with five to 10 minutes of stretching and foam rolling.

See full workout below.

HOW IT WORKS: TABATA INTERVALS

Tabata training intermixes supershort but intense bursts of effort followed by brief recovery periods and is backed by science as one of the most e ective ways to get major results in a minimum amount of time. Follow it with all-important core training moves, which not only help your abs get into bikini shape but also allow the rest of your body to function at its best.

Start with a warmup, such as three minutes of light jump roping, then set an interval timer (download one for free on your phone) for one Tabata cycle. Each cycle should include eight rounds of work (20 seconds) and recovery (10 seconds). Start with Tabata 1, performing all eight moves in the circuit once through for the 20-second work cycle (four minutes total), then take two minutes of rest. Restart the timer and repeat the circuit twice more. In Week 3, add in the Tabata 2 circuit—Choose two moves from Tabata 1 and create your own four-minute finisher circuit (16 total minutes of work). Finish with a few minutes of stretching.

See full workout below.

HOW IT WORKS: CORE BLAST

Set an interval timer for five cycles of 45 seconds on, 15 seconds of rest/transition. Perform each exercise for 45 seconds before transitioning to the next exercise within the 15-second rest period.

See full workout below.

THE WORKOUT

You’ll need a set of light, medium, and heavy kettlebells. (Sub in a dumbbell if necessary.) Perform 12 to 15 reps of each exercise. In Week 1, repeat each circuit three times before moving on to the next circuit. Starting in Week 2, you’ll do each circuit four times through. Begin with the warmup and finish with five to 10 minutes of stretching and foam rolling.

Warmup Routine

Exercise 1

Bodyweight Squat You'll need: No Equipment How to
Squat thumbnail
1 sets
20 reps
-- rest

Exercise 2

Reverse Lunge You'll need: Dumbbells How to
Reverse Lunge thumbnail
1 sets
10 per side reps
-- rest
*Alternate legs each rep

Exercise 3

Jumping Jacks You'll need: No Equipment How to
Jumping Jacks thumbnail
1 sets
20 reps
-- rest

Exercise 4

General Pushup You'll need: No Equipment How to
Pushup thumbnail
1 sets
10 reps
-- rest

Exercise 5

Mountain Climber You'll need: No Equipment How to
Mountain Climber thumbnail
1 sets
20 reps
-- rest

Strength Circuit 1: Lower Body Perform 12 to 15 reps of each exercise. In Week 1, repeat the circuit three times before moving on to the next circuit. Starting in Week 2, you’ll do each circuit four times through.

Exercise 1

Goblet Squat You'll need: Dumbbells, Kettlebells How to
Goblet Squat thumbnail
-- sets
12-15 reps
-- rest

Exercise 2

Alternating Single-Leg Deadlift You'll need: Kettlebells How to
Alternating Single-Leg Deadlift thumbnail
-- sets
12-15 reps
-- rest

Exercise 3

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
-- sets
12-15 reps
-- rest

Strength Circuit 2: Upper Body Perform 12 to 15 reps of each exercise. In Week 1, repeat the circuit three times before moving on to the next circuit. Starting in Week 2, you’ll do each circuit four times through.

Exercise 1

Kettlebell Windmill You'll need: Kettlebells How to
Kettlebell Windmill thumbnail
-- sets
12-15 reps
-- rest

Exercise 2

Pushup to Renegade Row You'll need: Kettlebells How to
Pushup to Renegade Row thumbnail
-- sets
12-15 reps
-- rest

Exercise 3

Gunslinger Reverse Lunge You'll need: Kettlebells How to
Gunslinger Reverse Lunge thumbnail
-- sets
12-15 reps
-- rest

Strength Circuit 3: Lower Body Perform 12 to 15 reps of each exercise. In Week 1, repeat the circuit three times before moving on to the next circuit. Starting in Week 2, you’ll do each circuit four times through.

Exercise 1

Alternating Kettlebell Side Lunge You'll need: Kettlebells How to
Alternating Kettlebell Side Lunge thumbnail
-- sets
12-15 reps
-- rest

Exercise 2

Alternating Single-Arm Deadlift You'll need: Kettlebells How to
Alternating Single-Arm Deadlift thumbnail
-- sets
12-15 reps
-- rest

Exercise 3

Pass-Through Lunge How to
Pass-Through Lunge thumbnail
-- sets
12-15 reps
-- rest

Tabata Intervals Start with a warmup, such as three minutes of light jump roping, then set an interval timer (download one for free on your phone) for one Tabata cycle. Each cycle should include eight rounds of work (20 seconds) and recovery (10 seconds).

Exercise 1

Punch and Ground to Fighter Stance How to
Punch and Ground to Fighter Stance thumbnail
-- sets
20 sec. reps
10 sec. rest

Exercise 2

Ball Mountain Climber How to
Ball Mountain Climber thumbnail
-- sets
20 sec. reps
10 sec. rest

Exercise 3

Battle ropes You'll need: Rope Attachment How to
Battle ropes thumbnail
-- sets
20 sec. reps
10 sec. rest

Exercise 4

Ball Slam How to
Ball Slam  thumbnail
-- sets
20 sec. reps
10 sec. rest

Exercise 5

Box Jump and Clench Knee Strike You'll need: Box How to
Box Jump and Clench Knee Strike thumbnail
-- sets
20 sec. reps
10 sec. rest

Exercise 6

Alternating Jump Lunge You'll need: No Equipment How to
Alternating Jump Lunge thumbnail
-- sets
20 sec. reps
10 sec. rest

Exercise 7

Battle-rope Rotational Slam How to
Battle-rope Rotational Slam thumbnail
-- sets
20 sec. reps
10 sec. rest

Exercise 8

Bear Crawl How to
Bear Crawl Exercise thumbnail
-- sets
20 sec. reps
10 sec. rest

Core Blast Set an interval timer for five cycles of 45 seconds on, 15 seconds of rest/transition. Perform each exercise for 45 seconds before transitioning to the next exercise within the 15-second rest period.

Exercise 1

Hip Escape With Toe Tap How to
Hip Escape With Toe Tap thumbnail
-- sets
45 sec. reps
-- rest

Exercise 2

Low Plank With Elbow Strike How to
Low Plank With Elbow Strike thumbnail
-- sets
45 sec. reps
-- rest

Exercise 3

Situp You'll need: No Equipment How to
5 CrossFit Workouts You Can Do With Only Dumbbells thumbnail
-- sets
45 sec. reps
-- rest

Exercise 4

Bridge with Leg Extension You'll need: No Equipment How to
Bridge with Leg Extension thumbnail
-- sets
45 sec. reps
-- rest

Exercise 5

Plank Crisscross How to
Plank Crisscross thumbnail
-- sets
45 sec. reps
-- rest
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