Ok HEERREEE we go again!! 28 Days 2 Shred!!! We are going to work lift, pull, extend and push ourselves to our limits with each day of this 28 Day workout program It’s a little shorter of a program, but don’t let that fool you. It will still require hard work, dedication, and lots of sweating. I hope you will all enjoy as much as I do. A few things different in this program than in the others is going to be the sets and rep counts, plus the cardio is going to build up to an hour. Don’t freak out and worry about that right now because again, as in the workouts I have done you can ALWAYS make them work for you and your schedule. So let’s get started. Today we are starting with back and biceps, but let me explain the way this works. For each exercise there will be 3 sets. The sets will go like this: set 1: 5 reps (heavy) rest 30 seconds, set 2: 5 reps (pause for 10 seconds) go right into 10 reps (heavy) rest for 30 seconds, set 3: 5 reps(pause 10 seconds) 10 reps(pause 10 seconds) 15 reps done. Then you will move right into your next exercise and do exactly the same thing. So you are only resting between sets, and pausing slightly between reps in each set. Today we will end with 45 minutes of cardio staying at a constant, but challenging pace on the treadmill. Make sure to stay hydrated, BCAA’s are a great way to do that. Also make sure to drink a post workout shake right after lifting just before cardio. I mix my protein with water so it isn’t to heavy in my stomach and I mix my whey protein with casein so it stays with me longer fueling my muscles. You can also use some type of pre workout drink if you need too, I always try and drink mine on the way to the gym so I am ready to go when I get there. Time to Shred!
I hope you had a great first day of this 28 Days 2 Shred, I know I did. Thanks for joining me, now go get some fuel for that body and remember to feed your body not your face. 🙂
Your Meal Plan is Free with this workout.
To download, select your meal plan and enter the coupon code: getfit during checkout and the meal plan will be free.
Thank you for posting this! I didn’t see this until tonight so will start day 2 tomorrow. I’m hoping the gym I go to has all the machines for the exercises. I don’t remember seeing the T-bar row one but will check tomorrow. I will watch for day 2 excercises.
Heidi!! Hi, so glad you found the workouts.. I am posting Day 2 in just a bit!!
Hello Shannon, on the meal plan do we follow that all the 28 days ?
By the way you are awesome ..
Please le me know. I’m excited to start it Monday ????
Ana! Hi, yes try and follow it all 28 days. I am going to be adding some alternative choices for some of items on there soon so there are other foods to choose from too, but long answer short YES!! Thanks for the question and have fun.
Where is the meal plan for the 28 days located? Am I just looking over it or is it just the one sheet you have posted on this thread?
Hi Heidi! Where you find the program 28 days to shred I only can find two days from the program . Thank youâ€¼ï¸ Anna
Hi!! So into your routines and challenges I almost done with 10 weeks to fit !! I feel stronger than ever ????Thank you so much for your advice legs looking good????????I would like to start with 28 to shred right after but I can only find two days???? help!
AWESOME workouts! I can’t wait to start! I use to lift weights and I’ve been looking for routines that will keep me motivated and see results. I love your coaching and you explain everything perfectly (awesome pics and video!!). My challenge will be to careful and wake up those muscles! (I know they’re in there!) Wish me luck!
Barbara!! High Five!! that is so great you are waking those muscles up, so happy for you. Just go at your own pace and do what works for you, but also try and challenge yourself when you are ready. Work hard and I hope you have a great time.
Could you please explain the pre and post workout drinks. Are you saying to drink one right before cardio and another when you’re finished? What do you suggest?
Patricia! HI, yes I can absolutely explain the pre/post workout drinks. The pre-workout is optional, it is a powder substance that I mix with water, but I drink it about 15 minutes (generally on my way to the gym). It gives me a natural energy boost and provides endurance through my workouts. My post workout is an actual protein drink. I mix a scoop of whey protein with a scoop of casein protein in 8 ounces of water in my shaker bottle and drink it right after I have lifted weights before I do my cardio. For a pre-workout I use a brand called Dymatize and the pre-workout is called Pursuit. The whey protein I use is also by Dymatize and is called ISO 100, and the Casein is also by Dymatize. If you have any other questions please let me know!
May I ask why do you drink the protein before cardio kinda middle of the workout?I thought it should be after workout!
I have about 10 more pounds to lose and nearly 2 months to accomplish that!
Do you recommend this workout plan or any other of yours?
Thank you in advance!
Hi, absolutely you can ask! I drink it right after I lift to get the protein into my muscles to begin the replenishment process and help fuel and repair my body/muscles after I have torn them down. It begins the healing state also to help prevent injury due to training. I think the 28 Days to Shred or the 6 week summertime slim down would be great programs for you!
My husband is looking for a workout for us to do together. Do you think this would work for both male and female?
Charlene! Hi! Yes, absolutely. My husband and I do all my workouts together. They are made for male and female. So I hope you do it together and push each other beyond what you can do on your own, how awesome.
I just came across your blog. Love the workouts you posted. Wondering which program I should start with(10 week, 28 days, etc.)? I currently workout and run but am looking for an actual plan to follow. Thanks.
So happy you like the workouts and found my blog!! I think you would really like the 10 week plan, especially since you are already working out, but if you don’t want to do the 10 weeks the 6 weeks summertime slimdown or the 28 days to shred are a little shorter, but just as effective. It really is up to you, but any one of them will be great!! I hope you enjoy the workouts and if you ever have any questions please feel free to write in!
For the 28 day shred…is it 28 consecutive days (no rest days)?
No, there are 2 active rest day per week, meaning you still do cardio, but you let your body rest and don’t do weights.
I am just started the 28 days 2 shred and was wandering if you have a pdf version or app version for easy access at the gym!? So far I am loving it!
Victoria, here are the links to all 28 days in terms of each week. Hope this helps
Hi Shannon, I LOVE your workouts thanks so much for posting them. Just so you know, you are really helping me right now because i cannot afford a trainer. I am a single mother paying for school and I really wanted to get in shape. I couldn’t afford a trainer , and the gym terrified me because I didn’t know what to do. But now I can go to the gym with knowledge, and not feel bad about myself. So just in case you’ve ever wondered were you really helping, YES YOU ARE.
do you recommend the 28 day shred vs the 10 week program, and I can only workout for an 1:15 min in the mornings at 5….does the cardio have to be done with the weight lifting session, or can i do it after work?
Chabria! HI! I am so happy for you and your dedication as a Mom and student, what an inspiration that is. I am so happy to hear I am able to help you. My goal in posting all these workouts is to help people feel confidant in themselves and inspire them that anything can be accomplished. Thank you so much for your sweet email, It really puts a smile on my face to hear such a true testament of your hard work. You can definitely do the cardio on any of the programs after work. They don’t have to be done with the weights. You can modify things to fit your time frame. If you are looking for a longer workout program with lots of reps I would do the 10 week program, if you are looking for something shorter, but just as intense I would do the 28 days. Either way you can’t go wrong. Keep up the great work, and study hard!!
I just came across your site on Pinterest and I love that you have pictures and plans for your workouts. I’m a little new to this and want to start the 28 days 2 shred. This may sound silly but what does the 1×5, 1×5/10, 1×5/10/15 mean? For biceps you say 3 sets. Is that 3 sets of 15? Thank you again.
NOT a silly question at all. So what it means is this, you will be doing 3 sets, each set will consist of doing 5 reps heavy (1×5), then you will rest for about 30 seconds, then do 5 reps heavy again, but this time only pause for a few seconds and lighten the weight if you need to and do 10 more reps (1×5/10), then rest for 30 seconds and finish the set by doing 5 reps heavy, pause for a few seconds and do 10 reps, pause for a few more seconds and do 15 reps (1×5/10/15), then the first set is done and you will rest for 60 seconds and do that all over again 2 more times. I hope that makes sense, let me know if it is still unclear!! great question.
I just started this program today and just want to make sure I am clear about how the sets work. In the notes and video, you state that set 1 is reps heavy, set 2 is 5 reps heavy then 10 lighter, and set 3 is 5 reps heavy, 10 lighter and 15 lighter. However, in the previous comment, you say that each set is 5, 5/10, and 510/15. And all of that is repeated a total of 3 times. Could you clarify which one is correct? I did the workout based on the comment and it took about 1.5 hours to complete just for lifting.
Sorry to have caused confusion.. So this is how it works. You will do 3 sets. The first set is 5 reps heavy, then you rest. The second set is 5 reps heavy, PAUSE 1-5 seconds and do 10 reps just a little lighter then rest. Set 3 is 5 reps heavy, PAUSE 1-5seconds, 10 reps a little lighter, PAUSE 1-5seconds, 15 reps a little lighter or you can keep it at the same weight. That equals all 3 sets, you are ready to move onto the next exercise. Does that make more sense? so set 1 is 5 reps heavy
Set 2 is 5 reps heavy, and 10 reps a little lighter, and set 3 is 5 reps heavy, 10 reps a little lighter, and 15 reps either lighter or keep it the same.
Let me know if this helps.
Here we gooooooooo! Starting the 28 days to shred today!
Bet Davidson!! whoop whoop!! so excited for you!! I hope you love it.
I just have weights and a barbell set. I don’t have a gym membership but I’d love do do this routine. Can I use dumbbells or barbell in place of this?
Yes you can. Use whatever you have access too, not a problem at at all.
I’m planning to start your program this week… I’m little confused about the reps. When you said (heavy/lighter) are you referring to the weight or how fast/slow someone does it? Also is there a weight in the machines that you recommend to start with? I’m really looking forward to start this week!! 🙂
I was wondering if you could email me your 28 day program w/pics . My gyms cell service and wifi always gets spotty and I want to be able to have it on hand. Thanks so much!
I was wondering if I could get the 28 day program with pics emailed to me as well! I recently finished the 5 week program and lost 9 lbs! Love your work!!! Can’t wait to see what the shredding program does for me.
Just found this program the other day. Just finished day 1. I got told to track my macros and calories burn from exercise. Is it possible to get a list of approx. calories burned for each day? I’m 160lbs if that’s a factor. Thanks for all your help!
I came across your workouts and decided to do your 28 day program. I might have to adapt a few things bc of my leg ( dealing with pain and some sort of injury that I don’t know what it is).
Do you recommend women that are pregnant to do you 28 days program? What is your suggestion?
Hi, yes be carful if you are injured and I recommend getting permission form your Physician before doing any type of workout, and then make sure to listen to your body and dial it back a bit so you are not compromising your baby or yourself.
I am so incredibly thankful that I found your blog! I am a complete beginner so your easy-to-understand guides are amazing!
I am so happy you found the blog! I think it is awesome you are starting down a workout journey! So I will be happy to explain what it means.. You will be doing 3sets and what 1×5 means you will do one set and 5 reps (will a lower rep count I try to get people to do a little heavier weight than they think they can do, but do what is comfortable for you) then the next set is 1×5/10 which means you will do 5 reps again, pause for a moment and go right into 10 reps then rest for about 45 seconds. The third set is 1×5/10/15 which means you will do 5 reps, pause for only a second, do 10 reps, pause for a second and finish strong doing the last 15 reps. Then your exercise is done and you move on to the next one. Does that clarify things?
I am mainly trying to have access to the 28 days to shred. I don’t have access to the internet at the gym. Is there a way to download this workout program?
I am working on the PDF.. It should be done tonight. That way you can download it and and have it without worrying about the internet!!
where can i dowload all 28 days work outs , thanks
You can buy the 28 Day program and have the PDF, it is available in the store on the website.
Hi Shannon, I am new to your program. I am wanting to do the 28 days 2 shred program. I cannot access the subsequent days. I bought the premium workouts.
Have you been able to access the workouts?
Sadly no…. it sends me back to the payment dialog box for some reason…
your fan in Canada!
Shannon for this workout can we do cardio first?