21 Day Shred: Full Body Workout Demo

At the start of August we launched our 21 Day Shred program with our digital director Mike Simone. The program includes workout routines for the full 21 days which consist of full body circuits, bodybuilding splits, intervals, and unique cardio challenges. There is also a daily meal plan. Overall, the program has been a combination of what the editorial teams here at Men’s Fitness and Muscle and Fitness magazines have been writing about for years, along with the strategies Mike has used through his training career. Here is a demonstration of DAY 7 of the 21 DAY SHRED.

DOWNLOAD The 21-Day Shred app for iOS to get the full training program, diet, and more. No iOS? No problem. Get a COPY of the PDF.


Complete exercise one as straight sets. Complete 2A-2D and 3A-3D as circuits/complexes.

1. Swiss Ball Plank Circles

Sets: 2 Reps: 30-45 seconds in each direction 
Rest: 60-90 seconds

2A. Dumbbell Romanian Deadlift
2B. Alternating Dumbbell Row
2C. Dumbbell High Pull
2D. Dumbbelll Front Squat to Shoulder Press (Not a Thruster)

Sets: 3-5 Reps: 6 Rest: 0 (90 seconds after complete circuit)

3A. Snatch-Grip Rack Deadlift
3B. Alternating Dumbbell Press
3C. Dumbbell Lunge
3D. Inverted Row

Sets: 3 Reps: 10 Rest: 0 (90 seconds after complete circuit)

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