Body Alchemy
The Shredded Academy
Day 8: Rest
Day 9: Push and Pull
Week 2 Day 10: Legs
Day 11: Shoulders
Moderate Day 12: Rest
Day 13: Arms + Core
Day 14: Cardio
Body Alchemy
The Shredded Academy
Day 9
Training: Push and Pull
Difficulty: Moderate
WARM UP
Stretch – Chest 3 Ways
(30 seconds/stretch)
Wrist Circuit
(Complete circuit)
Pushup to Crab
(2 sets, 4 reps)
Dead Hang
(30 seconds)
Scapula Pullups
(5 reps)
Pullup Pauses
(2 reps)
WORKOUT (15 MINUTE ROUND)
Set a timer for 15 minutes and complete each exercise as many times as
instructed. Pace yourself and rest as needed. See how many times you can
cycle through the exercises. Next time, try to beat your record.
Each round, add 1 Explosive Pushup to your reps…
Round 1 = 5 reps, Round 2 = 6, Round 3 = 7...
Explosive Pushups/Clap Pushups
(5 reps)
Wide Grip Pullups
(4 reps)
Burpees
(6 reps)
Hanging Knee Raises
(8 reps)
Push yourself as hard as you can for 15 minutes.
Rest only where needed.
Rest for 3 minutes
BURN OUT
Incline Pushups
(3 sets, exhaustion)
Rest 30 seconds between sets
Head Bangers
(3 sets, exhaustion)
Rest 45 seconds between sets
EXTRA CREDIT
Use as many sets as necessary to finish the reps
Fly Pushups
(25 reps)
Half Up Pullups
(25 reps)
COMPLETE
Body Alchemy
The Shredded Academy
Day 10
Training: Legs
Difficulty: Moderate
STRETCH
Light Jog
(5 minutes)
Toe Touch
(30 seconds)
Split Stretch
(30 seconds)
Pigeon Stretch
(30 seconds)
Quad Stretch
(30 seconds)
WARM UP
Slow Squat to Squat Jumps
(5 reps x 5 reps)
Side to Side Squats
(8 reps)
Hip Warmup
(60 seconds)
WORKOUT (15 MINUTE ROUND)
Set a timer for 15 minutes and complete each exercise as many times as
instructed. Pace yourself and rest as needed. See how many times you can
cycle through the exercises. Next time, try to beat your record.
Split Jumps
(6 reps)
Squat Jumps
(5 reps)
Flutter Kicks
(12 reps)
Squats
(15 reps)
Bicycle Kicks
(10 reps)
Push yourself as hard as you can for 15 minutes.
Rest only where needed.
Rest for 5 minutes
BURN OUT
Rest 30 seconds between sets.
Use no more than 3 sets to finish the reps.
Chair Step Ups
(3 sets, 6 reps each leg)
Squats
(50 reps)
EXTRA CREDIT
Squat Jumps
(20 total reps)
COMPLETE
Body Alchemy
The Shredded Academy
Day 11
Training: Shoulders
Difficulty: Moderate
WARM UP
Interlock Hands Side to Side
(60 seconds)
Table Stretch
(30 seconds)
Hollow Back Pushups
(3 slow reps)
Elbow to Elbow Twists
(2 sets, 5 reps (each arm))
WORKOUT (15 MINUTE ROUND)
Set a timer for 15 minutes and complete each exercise as many times as
instructed. Pace yourself and rest as needed. See how many times you can
cycle through the exercises. Next time, try to beat your record.
Each round, add 1 Explosive Pushup to your reps…
Round 1 = 8 reps, Round 2 = 9, Round 3 = 10...
Explosive Pushups
(8 reps)
Pushups
(2 reps)
Windshield Wipers
(8 reps)
Elevated Pike Pushups
(8 reps)
Push yourself as hard as you can for 15 minutes.
Rest only where needed.
Rest for 3 minutes
BURN OUT
Each set, reduce the Fly pushups by 1 until you’re at 0…
Round 1 = 8 reps, Round 2 = 7...
Alternate each exercise after each set. Do planche leans, then do fly pushups.
Planche Leans
(5 seconds)
Fly Pushups
(3 sets, exhaustion)
Rest where necessary
EXTRA CREDIT
See how many total Elevated Pike Pushups
you can do in 3 minutes.
Elevated Pike Pushups
(3 minutes of Pull ups)
COMPLETE
Body Alchemy
The Shredded Academy
Day 13
Training: Arms + Core
Difficulty: Moderate
WARM UP
Stretch – Chest 3 Ways
(30 seconds/stretch)
Wrist Circuit
(Complete circuit)
Pushup to Crab
(2 sets, 4 reps)
Dead Hang
(30 seconds)
Scapula Pullups
(5 reps)
Pullup Pauses
(2 reps)
WORKOUT (15 MINUTE ROUND)
Set a timer for 15 minutes and complete each exercise as many times as
instructed. Pace yourself and rest as needed. See how many times you can
cycle through the exercises. Next time, try to beat your record.
Hanging Knee Raises
(8 reps)
Chair Dips
(8 reps)
Half Down Pullups
(8 reps)
Rope Climbers
(15 reps)
Reverse Grip Pushup
(5 reps)
Push yourself as hard as you can for 15 minutes.
Rest only where needed.
Rest for 2 minutes
CIRCUIT
Repeat each exercise one after another and then rest and repeat
the circuit as many times as instructed.
Around-the-world
(8 reps)
Crunch Twisting Punches
(12 reps)
V Ups
(6 reps)
(Rest 30 seconds)
Repeat x3
BURN OUT
Chair Dips
(3 sets, exhaustion)
Rest 30 seconds between sets
Pullups
(3 sets, exhaustion)
Rest 45 seconds between sets
EXTRA CREDIT
Use no more than 5 sets to finish the reps
Pushups
(25 reps)
Half Down Pullups
(25 reps)
COMPLETE
Body Alchemy
The Shredded Academy
Day 14
Training: Cardio
Difficulty: Moderate
STRETCH
Jog
(5 minutes non stop)
Toe Touch
(30 seconds)
Split Stretch
(30 seconds)
Pigeon Stretch
(30 seconds)
Quad Stretch
(30 seconds)
WARM UP
Inch Worms
(5 reps)
Slow Squat to Squat Jumps
(5 reps x 5 reps)
Side to Side Squats
(10 reps)
WORKOUT (ENDURANCE SUICIDES)
Measure out 10 meters, 20, 30, 40 and 50 meters. A “suicide” means you are
going to run to 10 meters, change direction and run back to start, then go to 20
meters then back to start, 30, 40, 50, then done. Try to pace yourself so you
don’t die too early. Try not to take a break until you’re finished the full suicide.
Suicide
(Rest 60 seconds)
Record your time.
Suicide
(FASTER time)
If your time is not faster - you have to do a 3rd suicide (untimed)
CIRCUIT
Measure out about 15 meters/paces. You will be sprinting, touching your mark,
changing direction, and sprinting back and changing direction again, etc.
Shuttle Runs
(4 reps)
Burpees
(4 reps)
Shuttles Runs
(4 reps)
Burpees
(4 reps)
(Rest 30 seconds)
Repeat x3
COMPLETE
