Table Of Contentg e t s h r e d d y
h o m e
g u i d e .
welcome to the
B _ N D g e t s h r e d d y
h o m e g u i d e !
This guide is a 6-week short but highly effective training programme to get you geared up for summer. We recommend
using this guide in conjunction with the B_ND The Ultimate Guide To Your Nutrition: Weight Loss guide to ensure the
best fat loss results, as whilst training is vital to help you ‘get shreddy’ this must be combined with a calorie deficit.
The guide is structured on the basis of the one lower body & one upper body workout per week (both of which you
repeat twice), plus one full body workout per week, one cardio session and one core workout (which you also repeat
twice). The workouts change every two weeks and increase in intensity each time. Please remember every guide is a
guide and therefore should be taken with a pinch of salt; whilst completing the guide as written is ideal, what is ideal
is not always realistic for everyone. Make amendments where necessary; e.g. if you need an extra rest day have one, if
you cannot perform an exercise then change it for an alternative one or if you cannot train as frequently as the guide
prescribes then we have recommended two alternative splits in the Weekly Schedule of Workouts.
We highly recommend purchasing both the short & long resistance band as well as a set of DB’s – many of the
movements throughout the guide incorporate both these bands and DB’s. The benefits of adding bands into your
training programme cannot be overstated! Please see our website blog for the full article on the benefits of resistance
bands when it comes to exercise.
the science explained:
This guide - when used in conjunction with the B_ND weight loss guide or a calorie deficit - is aimed at promoting fat
loss. The intensity of the workouts increase each week as by doing so we are increasing your overall energy expenditure
(i.e. increasing the number of calories you are burning) which, when combined with a calorie deficit, is the most
effective method for promoting fat loss. The volume is increased in a variety of ways such as adding more sets per
workout or incorporating more advanced exercises or training systems into the workouts. Try to maintain the balance
between ensuring you have good form for each exercise but also making sure you are pushing yourself as much as
possible!
B_ND product recommendations for the guide
Short Resistance Band (pick a strength appropriate for your ability from Light to Extra Extra Heavy)
Long Resistance Band (pick a strength appropriate for your ability – Light, Medium or Heavy)
Mat
Dumbbells
Other Product Recommendations:
Swiss Ball
Core Gliders (or two small towels)
general guidelines for the programme
Read the workouts carefully and do your best to complete them as written. If for whatever reason you need extra
rest, cannot complete the sets or reps stated or cannot perform the exercises with safe form or in the order
written then please make amendments to ensure your safety.
Form over weight – do not sacrifice your form for the sake of completing the reps, otherwise you will not reap the
benefits of the exercise and/or put yourself at risk of injury.
Time under tension – do not rush through the movement and focus on the muscle you’re trying to work. Aim to
follow the tempo prescribed for each exercise.
Remember to breathe – breathe in on the eccentric phase of the exercise and breathe out on the concentric
phase of the exercise.
Take progress photos – we highly recommend taking progress photos every 2 weeks in the same lighting and
using self-timer if possible (this makes comparing photos much easier). Also don’t forget to tag @B_ND on socials
so we can keep up-to-date with how you are getting along!
Use the community – connect with other amazing people on the same journey by hashtagging #B_ND and
#B_NDGetShreddy 2
workout key
DB – dumbbell
BB – barbell
KB – kettlebell
BW – bodyweight
RPE: rate of perceived exertion – this refers to how hard (or easy) you feel you are working from a scale of 0-10. 0
being very easy and 10 being very, very hard (your maximum effort)
RPM: revolutions per minute – this refers to your pedal speed on a bike, i.e. 60 RPM means that one pedal makes a
complete revolution 60 times in one minute
RFT: rounds for time – this means you must complete the specified number of rounds of the given circuit of exercises
as fast as possible
AMRAP: ‘as many rounds as possible’ ‘as many reps as possible’ – this means you must either complete as many
rounds of an exercise circuit as possible in the time stated or complete as many reps as possible of a given exercise
until failure
EMOM: ‘every minute on the minute’ – this is when you must complete a specified number of repetitions of a
movements or exercise at the start of one minute and then rest for whatever time you have left until the beginning of
the next minute.
EXP: explosive – this refers to when an exercise is explosive in it’s nature and so a tempo is not prescribed
DYN: dynamic – this refers to when an exercise is dynamic in it’s nature and so a tempo is not prescribed
ROM: range of motion – this refers to the range through which your joints & muscles move when performing an
exercise
HIIT – high intensity interval training
MIIT – moderate intensity interval training
LISS – low intensity steady state
Superset – this is where you perform two exercises that work different muscle groups back to back with no rest
Compound Set – this is where you perform two exercises that work the same muscle groups back to back with no
rest
Tri-set – this is where you perform three different exercises back to back with no rest
Drop Set – when after completing the stated reps for a set, you immediately, without rest, drop the weight and
complete another given amount of reps or perform reps until failure
Rest-Pause Set – this is when you perform a given number of reps (usually lower reps with something fairly close to
your maximal load for that lift) and then ‘rest’ or ‘pause’ briefly: for anywhere between 10-20 seconds
Back-Off Set – this is when after completing a number of sets at a heavy weight and lower reps for your final set, you
reduce the weight and perform a set with a much lighter load but significantly higher reps.
Pyramid Set – this is when you increase weight each set and so perform less reps with each successive set as the
load is heavier.
Reverse Pyramid Set – this is when you decrease the weight each set and so perform more reps with each
successive set as the load is lighter.
Tempo – is the speed of which you perform a given exercise and there are four distinct phases for each exercise.
Tempo directly determines amount of time your muscle is held under tension which is a very important variable in
resistance training. Proper application of tempo ensures the correct muscle is held under tension and is working more
effectively, as well as reducing any stress on your joints. An example of a tempo for a squat would be 2-0-1-0. The first
number (2) is the ‘eccentric’ phase (when the muscle is lengthening). The second number (0) denotes any pause at
the midpoint (when the muscle is in a stretch position). The third number (1) is the concentric part of the lift, when
the muscle is contracting or shortening. The last number (0) denotes any pause at the top of the concentric phase.
In the Order column of each workout the letter ‘A’, ‘B’ or ‘C’ after a number denotes a compound set, superset, or
tri-set. Perform the lettered exercises back to back with no rest, only resting once you have completed all the reps for
all letter exercises (as outlined in the ‘Rest’ column of the workout).
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weekly schedule of workouts
Full Programme (recommended)
Monday: Lower Body 1
Tuesday: Upper Body 1
Wednesday: HIIT & Core (alternatively LISS if recovery is poor)
Thursday: Lower Body 2
Friday: Upper Body 2
Saturday: Full Body Conditioning
Sunday: Rest Day
Reduced Programme 1 (5 sessions per week)
Monday: Lower Body 1
Tuesday: Upper Body 1
Wednesday: HIIT & Core (alternatively LISS if recovery is poor)
Thursday: Lower Body 2
Friday: Upper Body 2
Saturday: Rest Day
Sunday: Rest Day
Reduced Programme 2 (3-4 sessions per week)
Monday: Lower Body 1 or 2
Tuesday: Rest Day
Wednesday: Upper Body 1 or 2
Thursday: Rest Day
Friday: HIIT & Core
Saturday: Full Body Conditioning (optional) or Rest Day
Sunday: Rest Day
warm up & activation exercises
Warming up prior to exercising is vital to not just to reduce the risk of injury but also to improve performance.
Warming up increases the speed of nerve impulses to muscles, increases blood flow to your muscles and improves
mental alertness. We’ve listed below some warm up and activation exercises for both lower, upper and full body. We’d
recommend picking 2-4 from the list below to do prior to starting your workout. We also recommend doing 1-2 warm
up sets for each compound lift in the guide’s workouts.
Lower Body
Exercise Sets & Reps/Time
Deep Lunges with Thoracic Rotation 1 x 8-10 reps each side
Banded BW Glute Bridges 2 x 15 reps
Banded BW Squats 2 x 15 reps
Banded BW Hip Thrusts 2 x 15 reps
Leg Swings (front to back & side to side) 1 x 10 reps each side
Sumo Squat to Stand 1 x 10 reps
Adductor Stretch 20-30 secs each side
Banded Clams 2 x 10-15 reps each side
Banded Crab Walks 2 x 15 reps each side
Upper Body
Exercise Sets & Reps/Time
Arm Swings & Arm Circles 1 x 30 secs of each
Wall Slides 1 x 30-45 secs
External Rotations with a Band 1 x 15 reps each side
Band Pass Throughs 1 x 30-45 secs
Lat Stretch 1 x 20-30 secs each side
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Full Body
Exercise Sets & Reps/Time
Bear Squats 1 x 15 reps
Knee to Chest 1 x 10 reps each side
Lunges with Twist 1 x 10 reps each side
Dynamic Pigeon 1 x 10 reps each side
Child’s Pose with Reaches 1 x 10 reps each side
core & cardio
You might notice there isn’t a huge amount of core work or cardio in this guide. The programme consists of one HIIT
cardio workout per week, however should you want to do more cardio alongside the programme this is at your
digression. However, we would recommend not exceeding more than two HIIT sessions per week due to not wanting
to impair your body’s recovery or your strength training performance. As LISS is less taxing on the body and won’t
impede your recovery this may be done more frequently across the week.
This guide also consists of a core workout once per week following your HIIT cardio session. We recommend only
training abs 1-2 times per week. Training abs more than this is unnecessary as abs are indirectly worked when
performing compound lifts. Remember that training abs more frequently won’t make them more visible – having
visible abs come down to your diet; if your body fat is low enough then your abs will be visible. Please also bear in
mind that genetics play some role here too; some people will naturally have more visible abs at a higher body fat
percentage than others.
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the programme
we e ks 1 - 2
6
weeks 1-2
l owe r b o d y
1. Banded Hip Resistance band just above knees. Rest
back against chair or another stable
Thrusts surface. Feet shoulder width apart. Knee’s
should be at a right angle at full
3 x 15-20 extension. Keep your eye-line looking
forward, don’t let your head rock back.
2-0-1-1 Tempo
Drive up with your hips, make sure you
60 secs Rest get full hip extension.
2. DB Stiff-Leg Keep your back flat and knees soft but
not bent. Hinge at the hips, loading
Deadlifts weight into your heels. Keep DBs
touching your thighs as your lower them
3 x 10-12 down.
3-1-1-1 Tempo
60 secs Rest
3. Banded Squats Resistance band just above knees. Wide
stance with feet, toes slightly turned out.
3 x 15-20 Keep chest up as you squat down, driving
2-0-1-0 Tempo knees out against the band & load weight
into heels.
60 secs Rest
4a. Reverse DB Keep your chest up. Take a big step back
and load weight into front heel as you do
Lunges so. Knee should stop just one inch above
the ground. Step leg forward and repeat
3 x 10-12 per leg movement with the other leg.
2-0-1-0 Tempo
60 secs Rest
4b. Resistance Band Loop resistance band round an anchor
point to secure it. Lie face down on floor.
Lying Hamstring Curl Place other end of the resistance band
around ankles. Keep toes pointed
3 x 15 towards your shins. Ensure a good
distance between you and anchor point
2-1-1-1 Tempo
so the band is under tension. Start with
legs a few inches off the floor and curl
feet towards you using hamstrings.
5a. Resistance Band Loop resistance band round an anchor
point close to the floor to secure it. Wide
Glute Pull Throughs stance with feet and grip the band
securely in both hands between legs.
2 x 15-20 Ensure a good distance between you and
anchor point so the band is under
2-0-1-1 Tempo
tension. Slight bend at the knees and
60 secs Rest slowly hinge the hips back, then drive
hips forward, squeezing glutes at the top.
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6. Banded Seated Hip
Sit on gym bench/box. Band just above
Abduction
knees. Drive your knees out. Pause &
squeeze glutes when legs are fully
2 x 20 reps leant forward/20 extended.
reps upright/20 reps leant
back
2-0-1-1 Tempo
60 secs Rest
8
weeks 1-2
u p p e r b o d y
1. Bent Over Row Loop resistance band round an anchor
point to secure it. Ensure a good distance
with Resistance between you and anchor point so the
band is under tension. Holding resistance
Band
band in both hands but shoulder width
apart hinge at the hips, and stretch arms
3 x 12-15 in front of you. Imagine pulling from your
2-0-1-1 Tempo elbows and pulling the both hands(the
resistance band) back and in towards the
60 secs Rest
centre of your spine.
2. Standing
Stand on the resistance band, feet
Overhead Shoulder
shoulder width apart. Put your thumbs
Press through the band and stand tall with the
band in both hands level with your
shoulders. Drive your hands up & out
3 x 12-15
overhead.
2-0-1-0 Tempo
45 secs Rest
3. DB Floor Press Lie with your back on the floor with
knees bent and the soles of your feet flat
3 x 10-12 to the floor. Hold DB’s in each hand, arms
2-0-1-0 Tempo at a right angle and elbows a few inches
lower than your shoulders. Squeezing
60 secs Rest your chest drive DB’s overhead by
extending at the elbow until arms are
fully outstretched overhead (but not
locked out).
4a. Resistance Band Stand tall with opposite foot to working
arm standing on the resistance band.
Single Arm Lateral Hold the resistance band in the working
hand and keeping arms straight raise
Raises arm to the side until level with shoulders.
Repeat set reps, then swap sides.
3 x 10-12 per arm Alternatively if you have a suitable anchor
2-0-1-0 Tempo point close to the floor then loop the
resistance band round this, grab the
60 secs Rest other end with the arm furthest away
and perform lateral raises like this (turn
and face the other way to do the other
side).
4b. Resistance Band Stand tall with arms outstretched in
front of you. Hold the resistance band in
Pull Aparts both hands with hands close together.
Pull the band apart keeping arms
3 x 15 straight until band touches your lower
chest. Squeeze rear delts. Return to start
2-0-1-1 Tempo
point slowly and under control.
60 secs Rest
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5a. Tricep Dips
Keep hips close to the chair and elbows
against Chair
tucked in and tight to body throughout
the movement.
2 x 10-12
2-0-1-1 Tempo
5b. Resistance Band Stand on the resistance band, feet
shoulder width apart. Grip the band in
Bicep Curl both hands, keeping hands shoulder
width apart and palms facing one
2 x 12-15 another. Keep upper body still. Keep
elbows still and close to body, extending
2-0-1-1 Tempo
from the elbow and moving your forearm
45 secs Rest only.
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