Free 10 Day Shred & Fitness Booster Plan (description below)

Salute Wolfpack-

The 10 day shred will boost your metabolism and cut some excessive weight on the areas that have been troubling you. It will drastically increased your fitness level and hold you accountable to a strict training schedule.

Ground Rules-
The program must be executed exactly as written- no exceptions, otherwise it will not yield results

No sugar and alcohol
Only water and black coffee
Training in the morning must be done on an empty stomach before breakfast

Day 1:
AM: 12/9/6 rounds of 3 min jump rope/ 1 min rest between rounds OR 3-5 mile run (if you don’t have a jump rope)

PM: 500-200 burpees, 500-200 jumping jacks

Day 2:
AM: jump rope/calisthenics or running/calisthenics
12/9/6 rounds of 3 min jump rope- 25 pushups, 25 sit-ups, 25 squats in between each round OR 40 min run: every 5 min stop and do 25 pushups, 25 sit-ups, 25 squats

PM: 12/9/6 rounds : 35 burpees, 12 pull-ups

Day 3:
AM: 12/9/6 rounds of 3 min jump rope- 25 pushups, 25 sit-ups, 25 lunges in between each round OR 3-5 mile run 300 pushups, 300 sit-ups, 300 squats (break up anyway you want

PM: 200-500 burpees (your choice)

Day 4:
AM: 30 min of continuous jump rope or 45 min run (pick hardest terrain possible)
12 min drill of 6 count burpees (1-4 rounds)

PM: 25-100 pull-ups,100-500 pushups, 100-500 squats, 100-500 sit-ups, 25-100 pull-ups

Day 5:
AM : 30 min of continuous jump rope or 45 min run (pick hardest terrain possible)

PM: 1-4 rounds of 25 1 pump, 25 2 pump, 25 3 pumps, 25 4 pumps, 25 5 pumps

Day 6:
AM: 12/9/6 rounds of 3 min jump rope- 5-10 pull-ups, 20-50 sit-ups OR 3-5 mile run then 5-10 rounds of 5-10 pull-ups, 20-50 sit-ups

PM: 10-25 rounds of : 10 burpees, 10 squats, 10 dips

Day 7:
AM: 12-15 rounds of 3 min jump rope/1 min rest or 40-60 min continuous run

PM: 200-500 burpees (your choice)

Day 8:
AM: cardio or running
12/9/6 rounds of 3 min jump rope/ 1 min rest between rounds OR 3-5 mile run (if you don’t have a jump rope)

PM: 500-200 burpees, 500-200 jumping jacks

Day 9:
AM: 30 min of continuous jump rope or 45 min run (pick hardest terrain possible)
12 min drill of 6 count burpees (1-4 rounds)

PM: 25-100 pull-ups,100-500 pushups, 100-500 squats, 100-500 sit-ups, 25-100 pull-ups

Day 10:
AM: 12/9/6 rounds of 3 min jump rope/ 25 6 count burpees between each round rest between rounds OR 3-5 mile run (if you don’t have a jump rope) then 200-400 6 count burpees

PM: 10-25 rounds 5 pull-ups, 10 dips, 5 pull-ups, 10 pushups, 20 lunges

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