• Author / Uploaded
• Aman 'kebe' Kebede

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2

Mental Warm Up 5 Minute Mindfulness Meditation

MOVEMENT

03 Bicep Curls

(W Band) 30 seconds x 3 Sets | 15 second break between sets

MOVEMENT

04 High Knees

(30 seconds) x 3 Sets | 15 second break between sets

01 Shadow Boxing 05 Burpees Non-stop punches w/ weights 30 seconds x 5 Sets | 20 Second breaks

MOVEMENT

02 Jump Squat

30 Seconds x 3 Sets | 15 second break between sets

MOVEMENT

30 seconds x 3 Sets | 15 second break between sets

MOVEMENT

06 ABS (dirty 30’s)

All movements of ABS, 30 reps each, try not to break in between each movement • crunches • leg raises • bicycles • toe touches • V ups • windshield wipers

ALPHA SHRED • 30 DAY CHALLENGE

DAY 01

MOVEMENT

22

Mental Warm Up 5 Minute Mindfulness Meditation

MOVEMENT

01 Jump rope

5 minutes straight (if you mess-up - keep going)

MOVEMENT

02 Modified Burpees (30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

03 Jump Lunges

(30 seconds x 3 sets) | 30 second break between sets

04 Push Ups

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

05 ABS (dirty 30’s)

All movements of ABS, 30 reps each, try not to break in between each movement • crunches • leg raises • bicycles • toe touches • V ups • windshield wipers

ALPHA SHRED • 30 DAY CHALLENGE

DAY 02

MOVEMENT

32

Mental Warm Up 5 Minute Mindfulness Meditation

03 Step-Ups

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

04 High knees

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

MOVEMENT

Non-stop punches w/ weights 30 seconds x 5 Sets | 20 Second breaks

All movements of ABS, 30 reps each, try not to break in between each movement

MOVEMENT

• crunches • leg raises • bicycles • toe touches • V ups • windshield wipers

01 Shadow Boxing 05 ABS (dirty 30’s) 02 Modified Man

Makers

(30 seconds x 3 sets) | 30 second break between sets

ALPHA SHRED • 30 DAY CHALLENGE

DAY 03

MOVEMENT

42

Mental Warm Up 5 Minute Mindfulness Meditation

MOVEMENT

01 Jump Rope 5 minutes

MOVEMENT

02 Step Overs (30 seconds x 3 sets) | 30 second break between sets

03 Overhead Tricep Extension (With Band) (30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

04 Double leg

hip thrusters (30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

05 Jump Squats

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

06 ABS (dirty 30’s)

All movements of ABS, 30 reps each, try not to break in between each movement • crunches • leg raises • bicycles • toe touches

ALPHA SHRED • 30 DAY CHALLENGE

DAY04

MOVEMENT

52

Mental Warm Up 5 Minute Mindfulness Meditation

MOVEMENT

01 Shadow Boxing With non-stop punches w/ weights 30 seconds x 5 Sets | 20 Second breaks

MOVEMENT

02 3 to 3

(30 seconds x 3 sets) | 30 second break between sets

03 Mountain

Climbers

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

04 jump squats 30 seconds | 30 second break | total of 3 sets

MOVEMENT

05 step overs

30 seconds | 30 second break | total of 3 sets

MOVEMENT

06 ABS (dirty 30’s)

All movements of ABS, 30 reps each, try not to break in between each movement • crunches • leg raises • bicycles • toe touches • V ups • windshield wipers

ALPHA SHRED • 30 DAY CHALLENGE

DAY 05

MOVEMENT

62

DAY 06 Mental Warm Up 5 Minute Mindfulness Meditation

Run: 1.0 Mile

ALPHA SHRED • 30 DAY CHALLENGE

(your best pace you can keep consistent)

72

OFF

Mental Warm Up 5 Minute Mindfulness Meditation

ALPHA SHRED • 30 DAY CHALLENGE

DAY 07

82

Mental Warm Up 5 Minute Mindfulness Meditation

MOVEMENT

03 Bicep Curls

(W Band) 30 seconds x 3 Sets | 15 second break between sets

MOVEMENT

04 Bodyweight Squat (30 seconds) x 3 Sets | 15 second break between sets

01 Shadow Boxing 05 Burpees MOVEMENT

With non-stop punches w/ weights 45 seconds x 5 Sets | 20 Second breaks

30 seconds x 3 Sets | 15 second break between sets

MOVEMENT

MOVEMENT

02 Jump Squat

30 Seconds x 3 Sets | 15 second break between sets

06 ABS (dirty 30’s)

All movements of ABS, 30 reps each, try not to break in between each movement • crunches • leg raises • bicycles • toe touches • V ups • windshield wipers

ALPHA SHRED • 30 DAY CHALLENGE

DAY08

MOVEMENT

92

01 Jump rope

5 minutes straight (if you mess-up - keep going)

MOVEMENT

02 Modified

Burpees

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

03 Modified man

Makers

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

04 Jump Lunges

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

05 Push Ups

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

06 ABS (dirty 30’s)

All movements of ABS, 30 reps each, try not to break in between each movement • crunches • leg raises • bicycles • toe touches • V ups • windshield wipers

DAY09 Mental Warm Up 5 Minute Mindfulness Meditation

ALPHA SHRED • 30 DAY CHALLENGE

MOVEMENT

102

Mental Warm Up 5 Minute Mindfulness Meditation

MOVEMENT

01 Shadow Boxing with non-stop punches w/ weights 45 seconds x 5 Sets | 20 Second breaks

MOVEMENT

02 Modified Man

Makers

(30 seconds x 3 sets) | 30 second break between sets

03 Step-Ups

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

03 Walk up on

Plank

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

05 High knees

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

06 ABS (dirty 30’s)

All movements of ABS, 30 reps each, try not to break in between each movement • crunches • leg raises • bicycles • toe touches • V ups • windshield wipers

ALPHA SHRED • 30 DAY CHALLENGE

DAY 10

MOVEMENT

112

Mental Warm Up 5 Minute Mindfulness Meditation

MOVEMENT

01 Jump Rope 5 minutes

04 Banded Bicep

Curls

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

05 Double leg

hip thrusters

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

02 Step Overs

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

03 Overhead Tricep Extension (With Band) (30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

06 Jump Squats

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

07 ABS (dirty 30’s)

All movements of ABS, 30 reps each, try not to break in between each movement • crunches • leg raises • bicycles • toe touches

ALPHA SHRED • 30 DAY CHALLENGE

DAY 11

MOVEMENT

122

Mental Warm Up 5 Minute Mindfulness Meditation

MOVEMENT

01 Shadow Boxing With non-stop punches w/ weights 45 seconds x 5 Sets | 20 Second breaks

MOVEMENT

02 3 to 3

(30 seconds x 3 sets) | 30 second break between sets

03 Mountai Climbers

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

04 Pushups

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

05 jump squats

30 seconds | 30 second break | total of 3 sets

MOVEMENT

06 step overs

30 seconds | 30 second break | total of 3 sets

MOVEMENT

07 ABS (dirty 30’s)

All movements of ABS, 30 reps each, try not to break in between each movement • crunches • leg raises • bicycles • toe touches • V ups • windshield wipers

ALPHA SHRED • 30 DAY CHALLENGE

DAY 12

MOVEMENT

132

DAY 13 Mental Warm Up 5 Minute Mindfulness Meditation

Run: 1.5 Miles

ALPHA SHRED • 30 DAY CHALLENGE

(your best pace you can keep consistent)

142

OFF

Mental Warm Up 5 Minute Mindfulness Meditation

ALPHA SHRED • 30 DAY CHALLENGE

DAY 14

152

Mental Warm Up 5 Minute Mindfulness Meditation

MOVEMENT

01 Shadow Boxing With non-stop punches w/ weights 55 seconds x 5 Sets | 20 Second breaks

MOVEMENT

02 Jump Squat

30 Seconds x 3 Sets | 15 second break between sets

03 Bicep Curls

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

08 ABS (dirty 30’s)

MOVEMENT

04 Bodyweight

All movements of ABS, 30 reps each, try not to break in between each movement • crunches • leg raises • bicycles • toe touches • V ups • windshield wipers

Squat

30 seconds x 3 Sets | 15 second break between sets

MOVEMENT

05 High Knees

(30 seconds) x 3 Sets | 15 second break between sets

MOVEMENT

06 Single Leg Hip Thrust 30 seconds | 30 second break | total of 3 sets

MOVEMENT

07 Burpees

30 seconds | 30 second break | total of 3 sets

ALPHA SHRED • 30 DAY CHALLENGE

DAY 15

MOVEMENT

162

01 Jump rope

5 minutes straight (if you mess-up keep going)

MOVEMENT

02 Modified

Burpees

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

03 Banded up

right rows

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

04 Modified man

Makers

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

05 Jump Lunges

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

06 Sit Up

(30 seconds x 3 sets) | 30 second break between sets

DAY 16 Mental Warm Up 5 Minute Mindfulness Meditation

MOVEMENT

07 Push Ups

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

08 ABS (dirty 30’s)

All movements of ABS, 30 reps each, try not to break in between each movement • crunches • leg raises • bicycles • toe touches • V ups • windshield wipers

ALPHA SHRED • 30 DAY CHALLENGE

MOVEMENT

172

MOVEMENT

MOVEMENT

With non-stop punches w/ weights 55 seconds x 5 Sets | 20 Second breaks

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

MOVEMENT

01 Shadow Boxing 05 Jump Squat

Makers

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

03 Step-Ups

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

04 Walk up on

Plank

(30 seconds x 3 sets) | 30 second break between sets

06 High knees

(30 seconds x 3 sets) | 30 second break between sets

Mental Warm Up 5 Minute Mindfulness Meditation

MOVEMENT

07 ABS (dirty 30’s)

All movements of ABS, 30 reps each, try not to break in between each movement • crunches • leg raises • bicycles • toe touches • V ups • windshield wipers

ALPHA SHRED • 30 DAY CHALLENGE

02 Modified Man

DAY 17

182

Mental Warm Up 5 Minute Mindfulness Meditation

MOVEMENT

01 Jump Rope 5 minutes

MOVEMENT

02 Step Overs (30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

Extension

hip thrusters

03 Overhead Tricep 05 Double leg (With Band) (30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

04 Banded Bicep

Curls

(30 seconds x 3 sets) | 30 second break between sets

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

06 Pushups

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

07 Jump Squats

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

08 ABS (dirty 30’s)

All movements of ABS, 30 reps each, try not to break in between each movement • crunches • leg raises • bicycles • toe touches

ALPHA SHRED • 30 DAY CHALLENGE

DAY 18

MOVEMENT

192

Mental Warm Up 5 Minute Mindfulness Meditation

MOVEMENT

01 Shadow Boxing With non-stop punches w/ weights 55 seconds x 5 Sets | 20 Second breaks

MOVEMENT

02 3 to 3

(30 seconds x 3 sets) | 30 second break between sets

03 Mountain

Climbers

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

04 Pushups

MOVEMENT

07 ABS (dirty 30’s)

All movements of ABS, 30 reps each, try not to break in between each movement • crunches • leg raises • bicycles • toe touches • V ups • windshield wipers

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

05 Jump squats 30 seconds | 30 second break | total of 3 sets

MOVEMENT

06 Step overs

30 seconds | 30 second break | total of 3 sets

ALPHA SHRED • 30 DAY CHALLENGE

DAY 19

MOVEMENT

20 2

DAY 20 Mental Warm Up 5 Minute Mindfulness Meditation

Run: 2.0 Miles

ALPHA SHRED • 30 DAY CHALLENGE

(your best pace you can keep consistent)

212

OFF

Mental Warm Up 5 Minute Mindfulness Meditation

ALPHA SHRED • 30 DAY CHALLENGE

DAY 21

22 2

Mental Warm Up 5 Minute Mindfulness Meditation

MOVEMENT

01 Shadow Boxing With non-stop punches w/ weights 55 seconds x 5 Sets | 20 Second breaks

MOVEMENT

02 Jump Squat

30 Seconds x 3 Sets | 15 second break between sets

MOVEMENT

03 Bicep Curls (W Band) 30 seconds x 3 Sets | 15 second break between sets

04 Bodyweight

Squat

30 seconds x 3 Sets | 15 second break between sets

MOVEMENT

05 High Knees

MOVEMENT

08 ABS (dirty 30’s)

All movements of ABS, 30 reps each, try not to break in between each movement • crunches • leg raises • bicycles • toe touches • V ups • windshield wipers

(30 seconds) x 3 Sets | 15 second break between sets

MOVEMENT

06 Single Leg Hip

Thrust

(30 seconds) x 3 Sets | 15 second break between sets

MOVEMENT

07 Burpees

30 seconds x 3 Sets | 15 second break between sets

ALPHA SHRED • 30 DAY CHALLENGE

DAY 22

MOVEMENT

23 2

01 Jump rope

5 minutes straight (if you mess-up - keep going)

MOVEMENT

02 Modified

Burpees

30 seconds x 3 sets | 30 second break between sets

MOVEMENT

03 Modified man

Makers

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

04 Jump Lunges

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

05 Sit Up

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

06 Push Ups

(30 seconds x 3 sets) | 30 second break between sets

DAY 23 Mental Warm Up 5 Minute Mindfulness Meditation

MOVEMENT

07 ABS (dirty 30’s)

All movements of ABS, 30 reps each, try not to break in between each movement • crunches • leg raises • bicycles • toe touches • V ups • windshield wipers

ALPHA SHRED • 30 DAY CHALLENGE

MOVEMENT

24 2

MOVEMENT

MOVEMENT

With non-stop punches w/ weights 55 seconds x 5 Sets | 20 Second breaks

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

MOVEMENT

01 Shadow Boxing 05 Jump Squat

Makers

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

03 Step-Ups

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

04 Walk up on

Plank

(30 seconds x 3 sets) | 30 second break between sets

06 High knees

(30 seconds x 3 sets) | 30 second break between sets

Mental Warm Up 5 Minute Mindfulness Meditation

MOVEMENT

07 ABS (dirty 30’s)

All movements of ABS, 30 reps each, try not to break in between each movement • crunches • leg raises • bicycles • toe touches • V ups • windshield wipers

ALPHA SHRED • 30 DAY CHALLENGE

02 Modified Man

DAY 24

25 2

Mental Warm Up 5 Minute Mindfulness Meditation

MOVEMENT

01 Jump Rope 5 minutes

MOVEMENT

02 Step Over

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

Extension

(30 seconds x 3 sets) | 30 second break between sets

03 Overhead Tricep 06 Pushups (With Band) (30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

04 Banded Bicep

Curls

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

05 Double leg hip

thrusters

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

07 Jump Squats

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

08 ABS (dirty 30’s)

All movements of ABS, 30 reps each, try not to break in between each movement • crunches • leg raises • bicycles • toe touches

ALPHA SHRED • 30 DAY CHALLENGE

DAY 25

MOVEMENT

26 2

Mental Warm Up 5 Minute Mindfulness Meditation

MOVEMENT

01 Shadow Boxing With non-stop punches w/ weights 55 seconds x 5 Sets | 20 Second breaks

MOVEMENT

02 3 to 3

(30 seconds x 3 sets) | 30 second break between sets

03 Mountain

Climbers

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

04 Pushups

MOVEMENT

07 ABS (dirty 30’s)

All movements of ABS, 30 reps each, try not to break in between each movement • crunches • leg raises • bicycles • toe touches • V ups • windshield wipers

(30 seconds x 3 sets) | 30 second break between set

MOVEMENT

05 Jump squats

30 seconds | 30 second break | total of 3 sets

MOVEMENT

06 Step overs

30 seconds | 30 second break | total of 3 sets

ALPHA SHRED • 30 DAY CHALLENGE

DAY 26

MOVEMENT

27 2

DAY 27 Mental Warm Up 5 Minute Mindfulness Meditation

Run: 2.5 Miles

ALPHA SHRED • 30 DAY CHALLENGE

(your best pace you can keep consistent)

2 28

OFF

Mental Warm Up 5 Minute Mindfulness Meditation

ALPHA SHRED • 30 DAY CHALLENGE

DAY 28

29 2

Mental Warm Up 5 Minute Mindfulness Meditation

MOVEMENT

01 Shadow Boxing With non-stop punches w/ weights 55 seconds x 5 Sets | 20 Second breaks

MOVEMENT

02 Jump Squat

30 Seconds x 3 Sets | 15 second break between sets

03 Bicep Curls

(W Band) 30 seconds x 3 Sets | 15 second break between sets

MOVEMENT

07 Burpees (30 seconds x 3 Sets) | 15 second break between sets

MOVEMENT

04 Bodyweight

Squat

30 seconds x 3 Sets | 15 second break between sets

MOVEMENT

05 High Knees

(30 seconds) x 3 Sets | 15 second break between sets

MOVEMENT

06 Single Leg Hip

Thrust

(30 seconds) x 3 Sets | 15 second break between sets

MOVEMENT

08 ABS (dirty 30’s)

All movements of ABS, 30 reps each, try not to break in between each movement • crunches • leg raises • bicycles • toe touches • V ups • windshield wipers

ALPHA SHRED • 30 DAY CHALLENGE

DAY 29

MOVEMENT

30 2

01 Jump rope

5 minutes straight (if you mess-up keep going)

MOVEMENT

02 Modified

Burpees

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

03 Modified man

Makers

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

04 Jump Lunges

(30 seconds x 3 sets) | 30 second break between sets

MOVEMENT

05 Sit Up

(30 seconds) x 3 Sets | 30 second break between sets

MOVEMENT

06 Push Ups

(30 seconds x 3 sets) | 30 second break between sets

DAY 30 Mental Warm Up 5 Minute Mindfulness Meditation

MOVEMENT

07 Walk Up on

Planks

(30 seconds x 3 Sets) | 15 second break between sets

MOVEMENT

08 ABS (dirty 30’s)

All movements of ABS, 30 reps each, try not to break in between each movement • crunches • leg raises • bicycles • toe touches • V ups • windshield wipers

ALPHA SHRED • 30 DAY CHALLENGE

MOVEMENT

312

congrats ALPHA SHRED COMPLETED

2