21 DAY EXTREME SHRED CHALLENGEDay+Extreme... · 21 DAY EXTREME SHRED CHALLENGE | ALAI GOALE WITH STEPHE CAMPOLO BODYWEIGHT WORKOUT PRINCIPLES PLUS SETS You’re going to notice that,

21 DAY EXTREME SHRED CHALLENGE | ALAIN GONZALEZ WITH STEPHEN CAMPOLO

LEGAL DISCLAIMER

Warning: All the information presented in 21-Day Extreme Shred Challenge is for educational and resource purposes only. It is not a substitute for or in addition to any advice given to you by your physician or health care provider.

Consult your physician before making any changes to your lifestyle, diet, or exercise habits. You are solely responsible for the way information in 21-Day Extreme Shred Challenge is perceived and utilized and so, you do so at your own risk.

In no way will Alain Gonzalez, Human Evolution Publishing, or any persons associated with 21-Day Extreme Shred Challenge be held responsible for any injuries or problems that may occur due to the use of this book or the advice contained within.

PERSONAL DISCLAIMER

We are not doctors, nor do we possess a degree in nutrition. The advice we give is based on years of practical application, dealing with the needs of our own health and physiques as well as the needs of others. Any recommendations we may make to you regarding diet, including supplements and herbal or nutritional treatments must be discussed between you and your doctor/s.

MUSCLE-BUILDING DISCLAIMER

Required Legal Disclaimer: Due to recent laws from the FTC, it is required that all companies identify what a “typical” result is. The truth is that most people never do anything when it comes to trying building muscle. They might buy a million products, including this one, but never do anything with the information they have in hand. The testimonials that you saw were of people who took action, followed a healthy lifestyle, exercised, and ate a balanced nutritional diet. If you want results like them, you should do this too.


COPYRIGHT NOTICEPublished by:

Human Evolution Publishing

Copyright © 2018 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez and Human Evolution Publishing. Copyright and other intellectual property laws protect these materials.Reproduction or retransmission of the materials, in whole or in part, in any manner, without the prior written consent of the copyright holder, is a violation of copyright law.


21-DAY EXTREME SHRED CHALLENGE

BODYWEIGHT EDITION

WEEK

1 Circuit 1 Chest & AbsAM: Circuit 1

PM: Back Shoulders

AM: Circuit 2PM: Legs

Arms Circuit 1

2 Circuit 2 Chest & AbsAM: Circuit 3

PM: BackShoulders


Arms Circuit 3

3 Circuit 4AM: Circuit 5PM: Chest &

AbsCircuit 5 Shoulders


AM: Circuit 5PM: Arms Circuit 6

PLEASE READ:

There is no physiological difference between performing your circuits on Monday and performing them on Tuesday. What matters is not what day of the week it is, but the total work done in a given period of time. On top of that, everyone’s schedule is different, and since adherence is key, it’s less about what you should do and more about what you can do. Besides, who I am to tell you when you should or shouldn’t do your fasted workout sessions—you do them when you can. Also, life happens, and Monday morning—the only time you’re able to make time for your session—might be your daughter’s ballet recital. Instead of “sacrificing to win” and missing out on something meaningful, do it tomorrow.


BODYWEIGHT WORKOUT PRINCIPLES

PLUS SETS

You’re going to notice that, on some exercises, there is a (+) symbol to the right of the prescribed sets.

This means that, once you’ve completed all of your working sets, you’ll perform a final, Plus Set.

For example: Push-Ups

Sets: 2+ Reps: 10

Set 1 – 10 RepsSet 2 – 10 Reps Set 3 – AMRAP

The Plus Set should be performed for as many reps as possible (AMRAP). You should aim to leave absolutely no more reps in the tank and take your body to complete muscular failure.

Each week you will aim to perform more reps on your Plus Set than the previous week.

WARMING UP

The warm up has two main purposes – to enhance performance and to prevent injury.

As you sit at your computer, tablet, or phone – you’re experiencing relatively low blood flow to your skeletal muscle.

Following a short, total body warm up, you can expect a 70-75% increase in blood flow to skeletal muscle.

Along with the increased blood flow comes a higher muscle temperature. This causes the hemoglobin in your blood to release oxygen more readily. More blood flowing to the muscles, along with more oxygen available to those muscle, means better overall performance.

THE MENTAL GAME

Another purpose of a warm-up process includes getting your head ready for the upcoming activity. Preparing yourself mentally for the upcoming workout, is thought to improve technique, skill and coordination.


CHOOSE ONEWARM UP #1 WARM UP #2

Jog In Place x 15 SecondsHigh Knees x 15 Seconds

Half Burpees x 15 SecondsJumping Jacks x 15 SecondsVertical Jumps x 15 SecondsTorso Rotations x 15 Seconds

Jogging In Place x 30 SecondsJumping Jacks x 30 SecondsSpeed Skaters x 30 Seconds

Split JJs x 30 SecondsPlank Jacks x 30 Seconds

Squat & Jump x 30 Seconds

Warm Up #1: Perform the entire circuit 4xWarm Up #2: Perform the entire circuit 2x


21-DAY EXTREME SHRED CHALLENGE:

BODYWEIGHT EDITIONDAY 1

NUTRITIONProtein 1 x Bodyweight

Fats 0.3 x Bodyweight

Carbs 1.2 x Bodyweight

METABOLIC CIRCUIT #1 – 15 MINUTESHigh Knees x 20 Seconds

Jumping Jacks x 20 SecondsMountain Climbers x 20 Seconds

Jump Squats x 20 SecondsPlank x 20 Seconds

Alternate Mountain Climbers x20 Seconds

DAY 2NUTRITION

Protein 1 x Bodyweight



CHEST AND ABSEXERCISE SETS REPS REST TEMPO

Push-Ups 4+ 12 45 Seconds 2:0:1:0

Chest Dips 4 10-12 45 Seconds 1:0:1:0

Feet Elevated Push-Ups 3+ 10 60 Seconds 2:0:1:0

Crunches 4 12 30 Seconds 2:1:2:1

Seated Knee Ups 4 10 45 Seconds 2:0:1:0


DAY 3NUTRITIONProtein 1 x Bodyweight






Alternate Mountain Climbers x20 Seconds

BACKEXERCISE SETS REPS REST TEMPO

Pull Ups 3 AMRAP 60 Seconds 1:0:1:0

Inverted Row 4+ 12 45 Seconds 2:0:2:0

Scapular Shrug 3 10-12 45 Seconds 2:0:1:0

*AMRAP – as many reps as possible




SHOULDERS AND ABSEXERCISE SETS REPS REST TEMPO

Push Back 3+ 10 45 Seconds 2:0:2:0

Elevated Pike Push Up 4+ 10 60 Seconds 2:0:1:0

Rear Delt Raise 3 12 45 Seconds 2:0:2:0

Reverse Crunch 4 12 45 Seconds 2:0:1:0

Plank 3 30 sec. hold 30 Seconds





METABOLIC CIRCUIT #2 – 15 MINUTESBurpees x 20 Seconds

T-Push Ups x 20 SecondsJumping Lunges x 20 Seconds

Quick Feet x 20 SecondsHalf Burpees x 20 Seconds

Plank x 20 Seconds

LEGS AND CALVESEXERCISE SETS REPS REST TEMPO

Bulgarian Split Squat 3+ 12 45 Seconds 2:0:1:0

Russian Leg Curl 3+ 12 60 Seconds 2:0:1:0

Elevated Hip Thrusts 3 15 60 Seconds 2:0:1:0

Elevated Calf Raise 4 15 45 Seconds 2:1:2:1




ARMSEXERCISE SETS REPS REST TEMPO

Triceps Extensions 4 12 45 Seconds 2:0:1:0

Inverted Curl 4 12 45 Seconds 2:0:1:0

Plank Triceps Extension 3+ 12-15 60 Seconds 2:0:1:0

Chin Ups 4 AMRAP 60 Seconds 1:0:1:0 *AMRAP – as many reps as possible








Alternate Mountain Climbers x 20 Seconds



Carbs 1 x Bodyweight

METABOLIC CIRCUIT #2 – 15 MINUTESBurpees x 20 Seconds

T-Push Ups x 20 SecondsJumping Lunges x 20 Seconds

Quick Feet x 20 SecondsHalf Burpees x 20 Seconds

Plank x 20 Seconds









Crunches 4 12 30 Seconds 2:1:2:1





METABOLIC CIRCUIT #3 – 20 MINUTESIn and Out Squat x 20 Seconds

High Knees x 20 SecondsX-Body Mountain Climbers x 20 Seconds

Push Up Plank x 20 SecondsHalf Burpees x 20 Seconds

Spiderman Push Ups x 20 Seconds




















Mountain Climbers x 20 SecondsHalf Burpees x 20 Seconds

Plank Walk Out x 20 SecondsAlternating Bird Dog x 20 Seconds

Jumping Jacks x 20 Seconds


















METABOLIC CIRCUIT #3 – 20 MINUTESIn and Out Squat x 20 Seconds

High Knees x 20 SecondsX-Body Mountain Climbers x 20 Seconds

Push Up Plank x 20 SecondsHalf Burpees x 20 Seconds

Spiderman Push Ups x 20 Seconds






Mountain Climbers x 20 SecondsHalf Burpees x 20 Seconds

Plank Walk Out x 20 SecondsAlternating Bird Dog x 20 Seconds

Jumping Jacks x 20 Seconds




METABOLIC CIRCUIT #5 – 25 MINUTESStep Through x 20 Seconds

T-Push Ups x 20 SecondsJump Squats x 20 Seconds

Standing Crunch x 20 SecondsPop Squats x 20 SecondsHigh Knees x 20 Seconds































METABOLIC CIRCUIT #6 – 25 MINUTESBurpees x 20

Kick-Ups x 20 SecondsSpiderman Push Ups x 20 Seconds

Kick Outs x 20 SecondsJumping Lunges x 20 Seconds

Quick Feet x 20 Seconds





















METABOLIC CIRCUIT #6 – 25 MINUTESBurpees x 20

Kick-Ups x 20 SecondsSpiderman Push Ups x 20 Seconds

Kick Outs x 20 SecondsJumping Lunges x 20 Seconds

Quick Feet x 20 Seconds


CONGRATULATIONS!YOU’VE COMPLETED THE 21-DAY EXTREME SHRED CHALLENGE

Documents

21 DAY EXTREME SHRED CHALLENGEDay+Extreme... · 21 DAY EXTREME SHRED CHALLENGE | ALAI GOALE WITH STEPHE CAMPOLO BODYWEIGHT WORKOUT PRINCIPLES PLUS SETS You’re going to notice that,