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SHRED CHALLENGE

4 WEEK PROGRAM

The secret of your future is hidden in your daily routine

H I YO U

You – of course – want to know what you are getting yourself into, so let’s give a little heads up about this challenge! You’re showing commitment to end

well. It’s ok if you fall off track. Just try

this year strong and that’s already an

to get back on it as quickly as possible.

accomplishment in itself! What you

Make yourself a priority and gain

need to enter this challenge? Yourself.

positive momentum. It’s worth it!

You read that right. That’s it. Nothing else. Even though this guide, access to

Let’s talk about progress for a second.

the Internet and a place to follow the

There are different ways of keeping

workouts might be handy.

track of progress. Some most of us are familiar with: taking progress photos,

This challenge starts on the 1st of

weighing yourself and/or keeping track

December, and finishes at the 24th

of measurements. Some a few of us do:

of December. We’ll be training six

keeping track of workouts, measuring

days per week, and we’ll be doing one

your body fat percentage or writing in a

to three workouts per day that are

journal.

between 5 and 20 minutes each. But, don’t worry! This guides will provide

Progress comes in many different forms

you with a template so you know

and it isn’t just related to something

exactly when you should be doing your

you can see. Try to keep track of how

workouts.

you feel during this challenge, and notice how it changes over time. To

Just to keep it real with you, relying

help you do so, a little daily journal

on motivation isn’t your best bet here.

is included at the end of this guide.

There will be days where you don’t feel

Answer the questions at the beginning

like doing your session(s). Keep yourself

(and end) of the day, it just takes a few

accountable, but be kind to yourself as

minutes and sets a positive tone!

3

Within every obstacle is an opportunity to improve our condition. Let’s talk about food for a sec! Nutrition

calculator gives a moderate deficit of

is key when it comes to making

20%. If your goal is to gain, a moderate

progress.

surplus of 20% is calculated. Note: this is an estimate, your actual calorie

If you combine this challenge with

requirements might differ.

being in a calorie deficit, it’s a shred challenge.

The calculator also gives a macro recommendation. Almost all foods

If you combine this challenge with

provide some amount of both macro-

being in a calorie surplus, it’s a gain

and micronutrients. Macronutrients

challenge.

are fats, carbs and protein and are needed in larger quantities compared

Why? Because nutrition and training

to micronutrients.

go hand in hand. What, and how much you eat determines what type of results

One gram of protein is 4 kcal, 1 gram of

you will get with your training. To get

carbs is 4 kcal and 1 gram of fat is 9 kcal.

an idea of how much you should be eating to work towards your personal

This doesn’t mean that you have to

goals, you can find my calorie and

track macros and count calories. That

macro calculator here (it’s on my

is just one nutritional strategy that can

website gainsbybrains.com). It’s based

help you with working towards your

on the Mifflin – St Jeor formula and

goals. There are many different ways

gives an estimate of your daily calories.

you can go about nutrition, and you should go what works best for you:

You can decide whether your goal

what makes you feel best, is easiest

is to gain, lose or recomp. Recomp

to stick to and what is the easiest to

means that you are eating around

maintain over time.

maintenance. If your goal is to lose, the

4

THE CHALLENGE

Our reality is a direct reflection of our thoughts. Choose your thoughts with care. All workouts will be follow along style

get the results you are working hard

and they will be uploaded to my

for. The first one is to get on that daily

YouTube channel (@gainsbybrains).

step grind! Keep track of what you are

This means that we are training

currently averaging at, and if it’s lower

together! If you are more of a gym

than you’d like – set a goal to challenge

go-er, or if you have some equipment

yourself. Hold yourself accountable and

at home that you’d like to add to your

get walking. It’s a great way to ensure

workouts – you can follow the gym

that you are staying active throughout

modifications that will be displayed

the day. Remember, living a healthy

on the screen. Just repeat the exercise

and active lifestyle is our ultimate goal

for the same duration as the ‘home’

here!

version of the workouts. Next to that, hydration is key! Make sure FYI, if you’re looking to add some

that you drink enough water during the

resistance to your workouts, or want

day and during your workouts. And last,

to spice up your fitness accessories..

but certainly not least - it’s great that

make sure to check out my website (it’s

you are willing to put in the work with

gainsbybrains.com)! I might be biased..

your training, but as with most things:

but we have fire fitness accessories

balance is key. Focus on your sleep,

there.

stress levels, rest and recovery as well!

Next to your workouts, there are some

AL R I GH T. . EN O U GH S AI D! AR E Y O U

important factors that will help you

R E A DY F O R Y O U R WO R K O U T S?

5

THE CHALLENGE

Daily Workout Schedule

D A I LY W O R K O U T S C H E D U L E

DECEMBER 2020

Some days we are increasing the intensity (even more) by performing two workouts. You can decide when you want to do which one, but always perform the new one first. The second workout mentioned is a workout you already did before. For example: December 4th, you’ll do a new abs workout, and you’ll repeat the cardio workout from December 2nd.

MON

TUE

WE D

THU

FRI

SAT

SUN

01

02

03

04

05

06

Lower Body

Cardio

Hourglass Abs + Cardio 2 Shape

Full Body

Rest

07

08

09

10

11

12

13

Lower Body + Cardio 2

Core & Arms + Full Body 5

Hourglass Cardio + Abs 4 Shape + Hourglass Shape 3

Full Body

Abs + Rest Cardio 10

14

15

16

18

19

Lower Body + Abs 12

Hourglass Cardio + Core & Core & Shape + Arms + Cardio 10 Hourglass Arms 8 Shape 9

Full Body + Full Body 11

Abs + Rest Cardio 10

21

22

Lower Body + Abs 12

Hourglass Cardio + Core & Core & Shape + Arms + Cardio 10 Hourglass Arms 8 + Shape 16 Full Body 18

23

17

20

24 DONE!

Glossary of terms on next page

D A I LY W O R K O U T S C H E D U L E

GLOSSARY

CARDIO

ABS

This is your quick pace, higher intensity

You already know this is my personal

workout with the goal of getting your

fav. Let’s get that core on FIRE and abs

heart rate up & breaking a sweat! Also

working!

known as: sweaty circuits. FU L L B ODY HOURGLASS SHAPE

This one doesn’t need an explanation. It Here we’re mainly focusing on our

does require some courage, as this one is

shoulders and glutes (with a side of abs?)

challenging!! It’s a full body madness

to create that hourglass figure! CORE & ARMS L OW E R B O DY

Spoiler alert.. plank variations are included Ready to get those legs burning? We’re leaving no muscles behind, and focussing on glutes, quads, hamstrings and calves

REST

Rest is key for recovery and progress! No workouts today

D A I LY J O U R N A L

DEC 01 2020

DEC 02 2020

I'm grateful for:

What makes me happy:

1.

1.

2.

2.

3.

3.

What I will accomplish today:

Something I love about myself:

Daily goals I reached:

Daily goals I reached:

Steps

Water

Steps

Workout

Water

DEC 03 2020

DEC 04 2020

What I will do to make today amazing:

Things I am proud of:

1.

1.

2.

2.

3.

3.

Daily affirmation: I am...

I’m beautiful because:

Daily goals I reached:

Daily goals I reached:

Steps

Water

Workout

Steps

Water

Workout

Workout

9

D A I LY J O U R N A L

DEC 05 2020

DEC 06 2020

I'm grateful for:

What makes me happy:

1.

1.

2.

2.

3.

3.

What I will accomplish today:

Something I love about myself:

Daily goals I reached:

Daily goals I reached:

Steps

Water

Steps

Workout

Water

DEC 07 2020

DEC 08 2020

What I will do to make today amazing:

Things I am proud of:

1.

1.

2.

2.

3.

3.

Daily affirmation: I am...

I’m beautiful because:

Daily goals I reached:

Daily goals I reached:

Steps

Water

Workout

Steps

Water

Workout

Workout

10

D A I LY J O U R N A L

DEC 09 2020

DEC 10 2020

I'm grateful for:

What makes me happy:

1.

1.

2.

2.

3.

3.

What I will accomplish today:

Something I love about myself:

Daily goals I reached:

Daily goals I reached:

Steps

Water

Steps

Workout

Water

DEC 11 2020

DEC 12 2020

What I will do to make today amazing:

Things I am proud of:

1.

1.

2.

2.

3.

3.

Daily affirmation: I am...

I’m beautiful because:

Daily goals I reached:

Daily goals I reached:

Steps

Water

Workout

Steps

Water

Workout

Workout

11

D A I LY J O U R N A L

DEC 13 2020

DEC 14 2020

I'm grateful for:

What makes me happy:

1.

1.

2.

2.

3.

3.

What I will accomplish today:

Something I love about myself:

Daily goals I reached:

Daily goals I reached:

Steps

Water

Steps

Workout

Water

DEC 15 2020

DEC 16 2020

What I will do to make today amazing:

Things I am proud of:

1.

1.

2.

2.

3.

3.

Daily affirmation: I am...

I’m beautiful because:

Daily goals I reached:

Daily goals I reached:

Steps

Water

Workout

Steps

Water

Workout

Workout

12

D A I LY J O U R N A L

DEC 17 2020

DEC 18 2020

I'm grateful for:

What makes me happy:

1.

1.

2.

2.

3.

3.

What I will accomplish today:

Something I love about myself:

Daily goals I reached:

Daily goals I reached:

Steps

Water

Steps

Workout

Water

DEC 19 2020

DEC 20 2020

What I will do to make today amazing:

Things I am proud of:

1.

1.

2.

2.

3.

3.

Daily affirmation: I am...

I’m beautiful because:

Daily goals I reached:

Daily goals I reached:

Steps

Water

Workout

Steps

Water

Workout

Workout

13

D A I LY J O U R N A L

DEC 21 2020

DEC 22 2020

I'm grateful for:

What makes me happy:

1.

1.

2.

2.

3.

3.

What I will accomplish today:

Something I love about myself:

Daily goals I reached:

Daily goals I reached:

Steps

Water

Steps

Workout

Water

DEC 23 2020

DEC 24 2020

What I will do to make today amazing:

Things I am proud of:

1.

1.

2.

2.

3.

3.

Daily affirmation: I am...

I’m beautiful because:

Daily goals I reached:

Daily goals I reached:

Steps

Water

Workout

Steps

Water

Workout

Workout

14

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