There is a big misconception that you need to have a gym membership to see real results.

This isn’t true, and we have hundreds of thousands of clients that are proof. Just look at people like Summer, who lost 70 pounds in 7 months working out from home. Trust us, we could spend all day sharing more examples just like her.

While a gym is a nice luxury to have for building muscle mass and strength gains, it’s not required. And if the stress of “getting to the gym” is meaning you’re doing fewer workouts, then that’s a problem! You can build lean muscle, get stronger, lose body fat, and get in the best shape of your life at home with little to no equipment!

If you’re following a workout program, it’s also easy to assume that you have to stick to either gym or home workouts, and not mix the two. This is also false!

If you have a gym membership but wonder if it’s okay to work out at home sometimes —  absolutely!

How To Go From Home To Gym Workouts

As long as your program gives the option for both working out at home or at a gym, you can switch back and forth between gym workouts and home workouts at any time! This is one reason why our programs Fat Loss Extreme for Her and Fat Loss Extreme for Him are so popular.

In the “gym” version of these programs, you only do two “gym” workouts each week — both of which could be performed at home with just a few weights and a few exercise modifications. Then you only have three quick bodyweight-only workouts later in the week that can be done anywhere.

Don’t have access to a gym at all? No problem! There’s a full follow-along home version of the program, too!

Bottom line … don’t stress yourself out about where you will work out. Do whatever works best for your lifestyle! Remember, it’s consistency, even if it’s in different locations, that gets you results that last long term.

Need Help Figuring It All Out?

We don’t expect you to be an expert in figuring out how to balance home workouts and gym workouts. So if you’re a little confused, or you feel like you have a unique situation that demands a unique solution, we can help you.

V Shred has a huge team of qualified personal trainers who can create a custom workout that can work with any situation, schedule, and lifestyle — and a custom diet plan to go along with it.

Click HERE or email coaching@vshred.com, and we’ll set you up.

The post Can I Go Back and Forth Between Gym Workouts and Home Workouts? appeared first on V Shred.

Before you do anything else — pat yourself on the back! Deciding that you want to take charge of your health is a huge first step. Congrats on making a commitment to change your life for the better!

We’ve helped hundreds of thousands of people in your exact situation, and we can say confidently that your next step shouldn’t be simply to start “working out.” More often than not, that’s a recipe for spinning your wheels and losing momentum.

Instead, follow a systematic training program that is built for people like you, with a body type like yours, and goals like yours. Here are our most popular plans for every goal:

• For fat-loss, either in the gym or at home: Fat Loss Extreme for Her or Fat Loss Extreme for Him 
• For fat loss and muscle gain, in the gym or at home: Toned in 90 Days
• For fast-paced at-home fat-loss workouts: Move
• For muscle gains in the gym: Clean Bulk

Once you decide on a program, now you just need to follow a few simple steps and follow through!

Step 1: Download The V Shred App

After purchasing a V Shred program, the first thing you should do is download the V Shred App for IOS or Android. This is the easiest way to experience our programs.

You’ll receive an email with your username, which is the email you used at the time of purchase, and a temporary password.

Once you log in and change your password, you’ll find your program and anything else you’ve purchased in a section labeled “My Stuff.”

There’s also a free calorie and macronutrient calculator, a supplement guide, and plenty of other tools to help you.

Step 2: Join Our Online Community

Next up, join our free private V Shred Facebook Groups. You can do this right from the app! You may be tempted to skip this step, but we highly encourage you to sign-up and be an active member. People who stay active in these groups almost always see the best results!

We have one group for men and one for women. Hundreds of thousands of people are on there every day, sharing their stories, giving encouragement, asking questions, and getting answers to their questions.

Our team of V Shred personal trainers also pop in daily and respond to your questions. They even lead what are called Master Classes. These are just for beginners, and they include daily live workouts and Q&A’s.

Once you buy a program, check your email for your Master Class invitation. This is a game-changer for a lot of people, and it could be for you, too.

Once you’re connected with our online community, it’s time to get to work.

Step 3: Pick The Right Nutrition Approach For Your Body Type And Goals

In the app, you’ll find our guide to help build your 90-day diet plan. Go through it step by step, and you’ll get a calorie range for your goals and body type, as well as easy recipes to help set you up for success.

Figuring out how to eat is often the hardest for our clients. Don’t stress! Lots of people find macros and nutrition confusing! It will take some learning and trial and error. Be patient with yourself!

If you find yourself really lost, that is what we are here for!

We have a team of nutritionists that take out ALL of the guesswork! They make custom diet plans for thousands of people every day that are 100% catered to your lifestyle, goals, likes, and dislikes.

Step 4: Start Putting In The Work

Now …  it’s time to start breaking a sweat! We can walk you through the startup process and be your biggest cheerleader along the way — but it’s up to you to show up, put in the work, and be consistent!

We make it really easy to do that, because for most of our programs, you can choose to train in a gym or at home. You can pick one track, but you can absolutely go back and forth from home workouts to gym workouts —  if that makes more sense for you.

Just click on a day in the calendar, and you’ll get the sets, reps, and even video demos of each exercise. For home workouts, you’ll get a full follow along video. Just press play!

You’ll also find a list of what are called “supplemental workouts.”

These are HIIT workouts that you can swap out for a change of pace or to match the equipment you have— even if it’s no equipment at all.

Need more help? Ask us!

If you ever find that you need more guidance, don’t hesitate to reach out to our customer support team by emailing support@vshred.com.

And if you are really lost, that’s what our V Shred coaches are there for. They can help take care of the planning, so all you have to do is put in the work.

Click HERE or email coaching@vshred.com to learn more about going custom!

The post Where Do I Start? appeared first on V Shred.

You Don’t Need a Gym To Grow Your Arms!
This Arm Workout Will Challenge Your Muscles With Only Dumbbells

Building bigger arms is not rocket science. You don’t even need machines and barbells! A rock-solid arm workout can be achieved with some dumbbells and the correct execution of the right exercises.

This superset arm workout for biceps and triceps handles the “what to do part.” And the tip guide below will tell you how to do it! Then it’s just up to you to put in the effort and eat for growth. (PS: the V Shred App has a customizable calorie and macronutrient calculator that you can set for muscle growth. Download it for your Apple or Android device, and the nutrition part is done, too!)

If you are looking to put on mass all over your body to achieve a balanced physique, you’ll need this arm workout and a few others! That’s why we consider it the perfect way to end a week of Vince’s other Ultimate workouts:

Monday: Ultimate Chest & Triceps
Tuesday: Ultimate Back & Biceps
Wednesday: Rest Day or Steady State Cardio
Thursday: Ultimate Shoulders
Friday: Ultimate Legs & Glutes 
Saturday: Ultimate Arms
Sunday: Rest, play, and meal prep

Biceps & Triceps Workout for Big Arms

Superset 1
A1: Dumbbell triceps press 3-4 sets, 10 reps (no rest)
A2: Seated hammer curl 3-4 sets, 10 reps (rest 90 sec.)

Superset 2
B1: Dumbbell skull-crusher 3-4 sets, 10 reps (no rest)
B2: Supinated curl 3-4 sets, 10 reps (rest 90 sec.)

Superset 3
C1:Dumbbell Overhead Extensions 3-4 sets, 10 reps (no rest)
C2: Concentration Curls (3-4 sets, 10 reps (rest 90 sec.)

All you will need for this workout is some dumbbells, so you can do it almost any gym or even at home.

Before you get started, you may want to consider taking a quality pre-workout! Our go-to is to slam some Sculpt Nation PRE about 15-20 minutes before training. The ingredients in this one-of-a-kind pre are engineered with the best workouts in mind–that means long-lasting energy with zero crash, a crazy pump, and increased endurance so you can grind out more reps!

Bigger Arms Workout Exercises

Dumbbell Tricep Press Superset with Seated Hammer Curls

Starting laying back on a bench,  hold the dumbbells with your arms straight up and palms facing together. From there, bring the dumbbells down until your elbows are at 90 degrees. Make sure you are squeezing your elbows inside to protect your elbows target your triceps more. Do 10 reps.

Then sit up and do seated hammer curls. This means you’ll keep your palms facing in as you curl the weight up. You may do these alternating or both arms at the same time. Focus on the squeeze of the biceps rather than just lifting the weights up. Do 10 reps each arm.

Dumbbell Skull-crushers Superset with Supinated Curls

First, lay back on the bench with the dumbbells out above your head. From there, keep your elbows elevated while you bend them and lower the weight behind your head. Then, using your triceps, extend your arm back up and squeeze at the top. Repeat for 10 reps.

After that, you will go straight into supinated curls sitting on the bench, just like the seated hammer curls. But instead of having your wrists facing in, turn them forward. From there, continue to keep your wrists turned forward as you curl up. Do this for 10 reps on each arm.

Dumbbell Overhead Extensions Superset with Concentration Curls

Start by grabbing just one dumbbell. This dumbbell is going to probably be heavier than the rest because you are going to use both arms with it. From there, raise the dumbbell above your head, then lower it back behind your head while keeping your elbows elevated. Do this for 10 reps.

After that, remain seated on the bench. Grab a dumbbell with one hand and lean over your legs. Placing the back of your upper arm against the inside of your thigh, hang your arm with the dumbbell down between your legs. From here, = use your leg as a “wall” and curl the weight up. Squeeze the weight to the top and return back in a controlled manner. Repeat for 10 reps on each side.

Don’t forget proper post-workout nutrition!

What you eat after a tough workout is crucial, no matter your goal. But this is especially important if you are looking to grow! Your body needs specific nutrients to recover after working out. If not, you could experience muscle loss, fat gain, sore joints, and loss of strength.

POST WORKOUT by Sculpt Nation takes out all the guesswork. It is jam-packed with amino acids and the other essential nutrients your body needs for rapid recovery to keep your body primed to build muscle, burn fat, and get stronger after every single workout.

But you can’t only rely on supplements. If you want to grow, you have to have a nutrition plan that matches your goals!

To figure out your own unique calorie and macro needs – check out the calorie and macronutrient calculator in our V Shred App. Download it for your Apple or Android device to ensure you are eating enough to reach your muscle-building goals!

The goal is to eat enough to support your gains without gaining excess body fat. This can be tricky. To help take out all the guesswork, consider hiring a V Shred custom coach. Our team of certified nutrition and fitness coaches can create a personalized muscle-building meal plan to fit your budget that will help you reach your goals even faster!

If you are looking to add muscle mass you can also check out our BIG ARMS or CLEAN BULK programs. They are ready to download workouts that are designed to help you pack on muscle in no time.

If you enjoyed this workout make sure and send it to a friend and let us know in the comments what you want to see next! 

The post Best Arm Workouts with Dumbbells for Bigger Arms appeared first on V Shred.

We have a killer 4 exercise – 4 minute – no equipment HIIT workout for you to bookmark! 

Yes, this workout is less than 5-minutes! That’s not a typo!

But before we give you this quick and simple (but certainly not easy) workout, we want to make sure you know that this IS NOT a workout most people should do as their primary form of exercise!!

When it comes to getting in a workout, of course, something is better than nothing. But it doesn’t matter if your goal is to lose fat, gain muscle, or increase endurance — 4-minute workouts will never be enough to reach those goals! 

We like to call this one an “In Case Of Emergency” workout. 

• Oversleep?
• Get off work late?
• Kids forget to tell you about their art project due in the morning?
• Stuck in a hotel with no equipment and very little time? 
• Just not feeling like going in for your typical hour at the gym?

We all have days when a workout seems impossible…

This 4-MINUTE HIIT WORKOUT is perfect to have on standby for times when life throws hurdles your way, and a “real” workout just isn’t gonna work out. 

It wastes NO time, and while it may not be ideal for daily exercise, we promise if you give every second 110% all-out effort — you will break a sweat, feel the burn, and blast a lot of calories!!

• If you need to do this workout, chances are you don’t have gym access. So we also made sure you can do it ANYWHERE!
  
• It doesn’t require any equipment, only a small space!
• If you oversleep – do while your shower heats up!
• If you’ve gotta work late –  do it in your office between meetings!
• If you’re waiting on your kids – do it in the parking lot! 
• Do it while dinner is in the oven or while your morning coffee is brewing!

You get the idea!! Even on your busiest day, we know you can find (less than) 5-minutes! 

Instead of making TIME an excuse
and canceling your workout altogether …
HIT PLAY
and do this short “IN CASE OF (exercise) EMERGENCY”
4-Minute Follow Along

4-MINUTE HIIT WORKOUT

Structure
Do each exercise below for 45 seconds. Take 20 seconds of rest between exercises. Once all four exercises are done – so are you!! 

Of course, if you have more than 5 minutes to spare, you can take about a minute to breathe and do another round or two! 

Exercises
Reverse Lunge to Knee Drive
Double Plank Jack to Jumping Jack
Spiderman Pushup
Plank Up Downs

Workout Tips

• If you aren’t sure how to do any of these exercises, we show you how to do each one with proper form HERE!
• Make sure you are going all out during the entire 45 seconds!! HIIT workouts, especially really short ones like this, are only effective if you get your heart rate in that 80-90% max range for the entire “work” time! 
• No timer? Use this video! It is a real-time follow-along, so all you have to do is hit play!!
• Only use this workout as an occasional substitute or an “extra” little boost if you want some additional calorie burn! Most days, you should be following a full-body training plan that is best for your goals and body type! 

If you don’t know what your body type is… check out this FREE BODY TYPE QUIZ!! It guides you through six easy questions about yourself. Then based on your answers, it tells you what body type you have and the type of dieting, training, and cardio that you should do to get the BEST RESULTS based on YOUR genetics!!

And …
If you like “backup plan” workouts like this one
(or just short workouts in general)

Take a second and go comment HERE and let us know; that way, we know what kind of workouts you want us to film and post in the future! 

And while you are there, if you have any questions about this 4-Minute HIIT Workout – you can post them there, and one of our expert team members will get back to you asap! 

The post 4-Minute No Equipment HIIT Workout appeared first on V Shred.

The most-watched videos on our YouTube channel are hands down our thousands of FREE AB WORKOUTS!!! 

Not all that surprising. After all, whether you are genetically gifted, have a six-pack but struggle to keep it, or have never had visible abs a day in your life, it seems everyone wants to know the best way to get rid of stubborn belly fat!

Today we are giving you something a little bit different than the typical ab workout you will find on the web or even here on our blog and YouTube channel. 

That’s because this is not a guided workout with set in stone exercises, an exact number of reps, sets, rounds, etc. 

Don’t worry! You won’t be doing it all on your own! 

We are giving you a list of twelve popular no-equipment ab exercises to choose from. But instead of giving you a step-by-step ab workout to follow…..

You get the freedom to pick and choose what ab exercises you want to do!

Once you pick your favorites from the list below, or better yet, the ones you know will challenge you the most — you will put together an ab workout that best suits your individual fitness needs! 

 If you aren’t sure how to create a custom ab workout —  it’s really easy! 

• Pick a minimum of 4-5 ab exercises from the list below.
  
• Make sure you select an exercise variety that targets all areas of your stomach (upper, lower, obliques, etc.) so you get a complete ab workout!
• Write out your workout using whatever training structure that matches your fitness level and workout needs!

Here are some ideas … 

• Go for AMRAP (as many reps and rounds as possible.)
• Pick a set number of reps and rounds.
• Use a timer and go for time instead of a number of reps. 
• Do each exercise individually for all sets before moving on to the next.
• Go down the list you create in order from exercise-to-exercise (“round” style.) 
• Rest between each exercise or only rest between rounds.

If you need some additional guidance, try watching some ab videos on our YouTube channel for some inspiration! 

There is no right or wrong way to structure your workout as long as it’s challenging, hits all areas of your midsection, and above all else — you use proper form!!

You can make sure you are doing each move correctly by watching this video tutorial we filmed demonstrating how to do each exercise below!

The post 12 Ab Exercises You Can Do Anywhere appeared first on V Shred.

We’ve got a little secret to share with you….

I guess it’s not technically a secret since it’s something the most shredded people in the world do.

But did you know that there is an easy way you can make your body look harder and more defined….in a matter of MINUTES!!

There is a reason bodybuilders do “a pump up” before they hit the stage…it works!

What is a pump?

Basically… it’s just blood rushing to your muscles faster than it can escape. This results in your muscles (temporarily) looking fuller and bigger.

When (and why in the world) would you want to do this?!

Anytime you want to show off your gains or look your best!

Let’s say you are headed to the pool and want to fill out your muscles before your shirt comes off… get a pump!

Or ladies .. maybe you want to look your absolute BEST before you put on a dress that shows off your legs and arms… get a pump!

This extra fluid that gives the illusion of more muscle will be at its MAX for only about 30 minutes… but it can last up to a couple of hours with proper hydration and nutrition.

In fact, achieving a pump may not even be possible if you aren’t giving your body the right nutrition and enough hydration before you do this workout!

In an attempt to have the flattest stomach possible, you may be tempted not to eat or drink water… this is a huge mistake! For tips on what to eat, check out this article!

GRAB SOME RESISTANCE BANDS (or light weights)

AND LET’S CHASE THAT PUMP! 

Since pumps don’t last forever, aim to do your pump-up about 10-20 minutes before you need to show extra skin!

Perform 1-2 sets… keep rep range high (or as many reps as possible per set) … use pretty light resistance… and take minimal rest time.

UPPER BODY PUMP
Chest: PUSH-UPS (rest) REPEAT
Focus on squeezing your chest muscles at the top. 

Triceps: CLOSE GRIP PUSH-UPS (rest) REPEAT AGAIN
Focus on squeezing triceps at the top of the movement.

Biceps: BICEP CURLS (rest) REPEAT
Put resistance bands under your feet and curl.
Really squeeze your biceps as hard as you can!

Shoulders: Press/Front/Side (rest) REPEAT
Keep bands under feet. Shoulder press – to front raise – to side lateral raise.

Abs: Reverse Crunch (rest) Hands-Free Tucks (rest) Russian Twists

LOWER BODY PUMP
Quads: AIR SQUATS (rest) REPEAT
Chest up .. butt to calves .. squeeze at the top. *you can also put a band under feet and hold it overhead, or a smaller band above your knees for added resistance.*

Hamstrings: BANDED ROMANIAN DEADLIFT (rest) REPEAT
Stand on a band and wrap it around your neck. Use shorter motions to focus on burning out the hamstrings. This exercise can also work the glutes, especially if you come all the way up and squeeze hard at the top. 

Glutes: TOE BANDED UPPER RDL PUMPS  (rest) REPEAT
Essentially you are doing the same set-up as the hamstring focused RDLs. You may have to double wrap your band if you don’t have a shorter one, and you can hold the band in your hands instead of wrapping it around your neck. The difference is that the focus is on the hip movement, and you are focusing on the top portion of the movement. Try to push your toes out (for hip abduction.)

** For glutes, you can also do things like banded kick-backs, banded glute bridge, or banded kick-ups.

Calves: Standing Calf Raises (rest) REPEAT
This works best on a step to get a good stretch. But a flat surface will work as well.

Some muscles will pump up easier than others. This will be different for everyone. When you are done, wait about 10 min and if you feel like you aren’t pumped enough .. repeat that body part again.

This should be more than enough to fill out your muscles and give you a slightly harder, fuller, and more defined physique!!

A PUMP is not magic…

This little secret to instantly fill out your muscles won’t work … if you don’t have any quality muscle to pump up!!

Another thing to keep in mind is that “a pump-up” yields the best results if your body fat is pretty low.

Can it hurt to pump up even if you aren’t super lean? Of course not… go for it!

But you do need to have MUSCLE to pump… that means you will need to have already been consistently hitting the weights.

The best way to train (and diet) will always be in a way that caters to your body type.

Your genetics play a significant role in where you gain muscle and store fat. The good news is that you can work around this … if you know how to eat and train in a way that is best for you!

Take this FREE FAST BODY TYPE QUIZ! You will instantly be given your body type and some tools to get you started! 

The post Pool Party Pump: Look Your Best IN MINUTES  appeared first on V Shred.

Ahhhh, summertime!

Temps are rising, the sun is shining, the bbq is fired up, and days at the pool, beach, or lake are likely on your agenda. 

Pretty exciting stuff, right?

Until you realize that likely means … wearing a swimsuit … and you glance in the mirror to see the not-so-flat stomach that has been hiding under jackets and baggy sweatshirts all winter!

Today we have an AB WORKOUT CHALLENGE that will help you get your abs ready for swimsuit season! 

But before we tell you about the challenge… 

It’s important to point out that if you are healthy and happy — the perfect “beach body” is the one you have right now! We support you in being confident no matter your shape or waist size. 

You do NOT need shredded abs to wear a swimsuit
Swimsuit ready can be at ANY SIZE….

Being healthy should be your priority and for most people, that won’t be having year-round rock hard abs. Getting a shredded six-pack requires having very low body fat.

There is nothing wrong with wanting abs or a totally flat stomach. Just know it takes lots of work (inside and outside of the gym.) 

If that is really your goal, or even if you just want to tone and tighten up a little bit, we have a great AB WORKOUT CHALLENGE that will help you achieve a flatter, stronger and more sculpted stomach —  in just minutes a day!

We aren’t saying that this ab workout challenge is all you will have to do to get summer-ready abs!! 

 Doing ab exercises is only part of the equation…..

Having great-looking abs requires consistently performing the right ab exercises with precise form, as well as full-body training, cardio, and eating for your goals and body type! 

You can no doubt strengthen your abs with our  AB WORKOUT CHALLENGE, but you won’t be able to see your abs until the fat covering them is gone.

You can not spot reduce fat. 

You can do 100 rounds of this ab workout challenge and you still won’t be able to see your abs —  if that is where your body holds on to fat. 

If you want help getting rid of that layer of fat you should check out our FREE BODY TYPE QUIZ .

After you answer 6 short questions, you will know your body type and the best way to eat and exercise so you can have your best shot at losing body fat and gaining lean calorie-burning muscle!

CLICK HERE to take it whenever you have a couple of minutes!

Now that you understand that ab exercises are just ONE thing you will need to do to get the mid-section of your dreams … let’s dive into our ab workout challenge!

This ab challenge is perfect for every fitness level. From advanced lifters to those that have never done a single sit-up!

It consists of FOUR EXERCISES. None of them are advanced movements. These are what we call the basic staples.

Don’t let the world ‘basic” fool you.

These exercises are staples because they work and hit all areas of the abs that you need to challenge to get six-pack abs! 

What makes this ab challenge .. challenging … is the number of rounds. 

You’ll start where you can. Even if that is only one round. But then the next day, you attempt to do another round, then the next time another round, and so on.

The idea is to keep adding rounds (as you can) so that you progressively overload your abs!

Because remember ..
Your abs are just like any other muscle in your body
and need progressive overload for growth.

Here is the thing with ab training though… it’s probably the muscle group where people use the crappiest form. 

And …  Crappy form = Crappy results! 

You might still manage to still get sore, but you will not see ideal results if you aren’t using proper form. 

If you are carving out the time …  make every rep count!?

Don’t just print out this AB WORKOUT CHALLENGE and assume  you know how to do each exercise– be sure to check out THIS VIDEO ⬇️!

We quickly show you how to do each of the exercises below with correct form. Take a couple minutes and watch it before you start the challenge! 

POOL PARTY AB WORKOUT CHALLENGE

STRUCTURE
10 reps of each exercise.
No rest in-between exercises.
After all 4 exercises, you will rest for 1 minute.
Repeat for as many rounds as you can. 

EXERCISES
Exercise One: Straight Arm Crunch

• Lay flat on your back.
• Stick your arms straight up over your chest.
• Crunch up ONLY using your abs.
• Raise arms toward the ceiling, but keep them straight. Do not rock or use your arms to gain momentum!!  If you do that, you won’t be working your abs very much at all! Keep those arms locked!!
• Repeat for 10 total reps.

Exercise Two: Russian Twist 

• Sit up on your tailbone.
• Lean torso “back” until your feet come up off the ground.
• Clasp your hands together and turn/rotate your shoulders to one side as much as you can until your elbow comes as close to the ground as possible.
• Do the same thing on the other side. 
• Once you have gone to each side, that is one rep.
• Repeat for 10 total reps. 

Exercise Three: Reverse Crunch (Vince’s favorite bodyweight ab exercise) 

• Lay flat on your back. 
• Put your hands on the floor next to you or under your butt.
• Put your knees up at a 90-degree angle.  This is your starting position. It is where you will start every single rep. 
• Drive your knees into your chest until your lower back comes up off the floor.
• Bring your knees back to the starting position.
• Repeat for 10 total reps.

Exercise Four: Heel Taps

• Stay on your back. Put your feet on the floor with knees bent. 
• Your arms stay down by your sides.
• Crunch up (shoulder blades off the mat) and then reach out as far as possible with your hands.
• Twist to the left, tap your left heel, and then twist to the right and tap your right heel. Keep your shoulder blades off the floor the entire time!  
• One rep is once you have tapped each heel.
• Repeat for 10 total reps.

You may be thinking that this sounds pretty “easy” —  but remember that you are going for as many rounds as possible and there is no rest between exercises. You only get to rest after all 4 exercises are complete! 

Your first attempt will be setting your personal “base-line.”  You are determining how many rounds you can do as of right now. Then in a day or two, you will do the workout again and try to get in at least one more round.

If  you can’t do another round yet, no problem! Try adding another next time!!

You will keep attempting more rounds every time you do the workout (which we suggest doing at least a few times a week.) 

Don’t get frustrated if you can’t advance right away, or get stuck on a certain number of rounds, just make sure you aren’t doing fewer rounds than the time before.  Aim to do the same number of rounds as the previous day — or more!

Even if it takes you a couple weeks to add another round — as long as you are progressing, consistent with doing the challenge at least a few days a week, focusing on full-body exercise, and eating for your body type and goals — you will lose fat and get those abs poppin!

And don’t forget….  if you aren’t sure how to eat and exercise for your body type or aren’t even sure what your body type is, we have that FREE QUIZ you can take! 

It’s already helped tens of thousands of people reach their goals faster and easier!
CLICK HERE to check it out!

The post Let’s Get Your Abs Ready For Summer — 4 Exercise Ab Workout Challenge appeared first on V Shred.

Frequently changing workouts is a preference for lots of folks. This no doubt helps keep things fun and challenges your muscles. But we actually have quite a few customers tell us they prefer sticking to ONE workout for a little while before switching to something totally new. 

Today we are giving you ONE no-equipment workout that has THREE DIFFERENT CIRCUIT LEVEL – so it can advance as you do! 

• Beginner
• Intermediate
• Advanced

If you are a newbie, you can start with the beginner circuit and progress as your strength and endurance builds.

If you have been exercising awhile, you can use the intermediate or advanced circuit anytime you want to mix things up — or when you need to get in a solid sweat session that doesn’t require any equipment! 

Because this workout doesn’t require any equipment or much time (even the most advanced version is only 17 minutes) – it would be a great workout to do as soon as you get out of bed, before you start your busy day!

Everything you will do is laid out for you step-by-step below.

The only thing YOU need to do before you get started is determine your individual fitness level.

It may take a little trial and error, but it’s ultimately up to you to determine which category best fits where you are in your fitness journey.

Here is a “generic” guide if you aren’t sure….

• Beginner: Working out a few weeks. 
• Intermediate: Working out a few months.
• Advanced: Working out a year ++
  

The follow-along video we filmed is for the ADVANCED circuit.

But because this is a progressive style workout, you can still use the video and follow along with us even if you choose the BEGINNER or INTERMEDIATE circuits!

For example:

• For the beginner version, you will follow along but stop the video after the first round (during the first rest break.)
  
  Since this workout calls for THREE of the same rounds, you would simply rewind the video to the beginning (or continue on your own) and repeat that circuit two more times.
•  For the intermediate version, you will follow along and then simply stop after the second rest period – before Vince goes into the final round.
• For the advanced version, just follow along! 

This may sound confusing, but it’s not! It’s simply ONE workout with THREE circuits that continue to build on the last!

But before you get started, we suggest you take a glance at the written step-by-step breakdown below or watching the follow on long video below so that you have a better understanding of what you will be doing!

Morning Workout Routine
(FOR EVERY FITNESS LEVEL)

Beginners Morning Workout Routine
Total # of exercises: 15
Total duration (including rest time): 9 minutes 30 seconds

Workout:
Exercise 1: Air Squats – 30 seconds
Exercise 2: Incline Push-Ups (with Chair)  – 30 seconds
Exercise 3: Lunges – 30 seconds
Exercise 4: Planks – 30 seconds
Exercise 5: T-Raises  – 30 seconds

(rest 1 minute)

Exercise 1: Air Squats – 30 seconds
Exercise 2: Incline Push-Ups (with Chair)  – 30 seconds
Exercise 3: Lunges – 30 seconds
Exercise 4: Planks – 30 seconds
Exercise 5: T-Raises  – 30 seconds

(rest 1 minute)

Exercise 1: Air Squats – 30 seconds
Exercise 2: Incline Push-Ups (with Chair)  – 30 seconds
Exercise 3: Lunges – 30 seconds
Exercise 4: Planks – 30 seconds
Exercise 5: T-Raises  – 30 seconds

Intermediate Morning Workout Routine
Total # of exercises: 15
Total duration (including rest time): 8 minutes 30 seconds
**Yes, this is 1 min-shorter than “beginners” – but that is only because you have one less minute of rest.

Workout:
Exercise 1: Air Squats – 30 seconds
Exercise 2: Incline Push-Ups (with Chair)  – 30 seconds
Exercise 3: Lunges  – 30 seconds
Exercise 4: Planks  – 30 seconds
Exercise 5: T-Raises  – 30 seconds

(rest 1 minute)

Exercise 1: Air Squats  – 30 seconds
Exercise 2: Incline Push-Ups (with Chair)  – 30 seconds
Exercise 3: Lunges  – 30 seconds
Exercise 4: Planks  – 30 seconds
Exercise 5: T-Raises  – 30 seconds
Exercise 6: Bulgarian Split Squats (with Chair)  – 30 seconds
Exercise 7: Push-Ups  – 30 seconds
Exercise 8: Side Lunges  – 30 seconds
Exercise 9: Renegade Rows  – 30 seconds
Exercise 10: Supermans  – 30 seconds

Advanced Morning Workout Routine
Total # of exercises: 30
Total duration (including rest time): 17 minutes

Workout:
Exercise 1: Air Squats  – 30 seconds
Exercise 2: Incline Push-Ups (with Chair)  – 30 seconds
Exercise 3: Lunges  – 30 seconds
Exercise 4: Planks  – 30 seconds
Exercise 5: T-Raises  – 30 seconds

(rest 1 minute)

Exercise 1: Air Squats  – 30 seconds
Exercise 2: Incline Push-Ups (with Chair)  – 30 seconds
Exercise 3: Lunges  – 30 seconds
Exercise 4: Planks  – 30 seconds
Exercise 5: T-Raises  – 30 seconds
Exercise 6: Bulgarian Split Squats (with Chair)  – 30 seconds
Exercise 7: Push-Ups  – 30 seconds
Exercise 8: Side Lunges  – 30 seconds
Exercise 9: Renegade Rows  – 30 seconds
Exercise 10: Supermans  – 30 seconds

(rest 1 minute)

Exercise 1: Air Squats  – 30 seconds
Exercise 2: Incline Push-Ups (with Chair)  – 30 seconds
Exercise 3: Lunges  – 30 seconds
Exercise 4: Planks  – 30 seconds
Exercise 5: T-Raises  – 30 seconds
Exercise 6: Bulgarian Split Squats (with Chair)  – 30 seconds
Exercise 7: Push-Ups  – 30 seconds
Exercise 8: Side Lunges  – 30 seconds
Exercise 9: Renegade Rows  – 30 seconds
Exercise 10: Supermans  – 30 seconds
Exercise 11: Jump Squats – 30 seconds
Exercise 12: Close Grip Push-Ups – 30 seconds
Exercise 13: Jump Lunges – 30 seconds
Exercise 14: Mountain Climbers – 30 seconds
Exercise 15: Reverse Snow Angels – 30 seconds

There are SO MANY things we LOVE about this workout….

It is FAST!
It requires NO EQUIPMENT!
It can be done from just about ANYWHERE!
It hits MULTIPLE MUSCLE GROUPS!
It incorporates BOTH STRENGTH AND CARDIO!
It can ADVANCE as you do!!

Oh, and one more thing …
This workout will be a challenge for ANYONE, but THE BEST way to exercise and diet is always in a way that is best for your own unique body type!

We created a quick FREE BODY TYPE QUIZ for you that is only 6-questions.

In just seconds, you will know your body type and be given tools to help you pick the best way to exercise and eat to reach your goals faster and easier! 

It’s already helped hundreds-of-thousands of men and women step away from generic plans and figure out what is best for their own unique genetics!

Take it HERE today for FREE! 

The post Try this “progressive” circuit every morning (catered to every fitness level) appeared first on V Shred.

When exercise becomes a convenient habit, transformations become possible. In August 2019, Deborah, 40, of Inez, TX came back to work after a week off due to nerve damage in her back. The other waitresses in the restaurant where she worked had started a small weight loss challenge. The winner amongst them would get the prize pool from each person’s $5 buy in plus a gift card for matching that total. It wasn’t much, but Deborah figured what the heck…and now her V Shred transformation is inspiring others!

“I put money in and signed up, but I was convinced I wouldn’t lose weight so I just kept doing what I normally did.” she explained.

After a couple weeks, as some of the other waitresses started to lose a few initial pounds Deborah saw a photo of herself and did not like what was looking back at her.

“Man was it an eye opener.”

The very next day she signed up for a gym membership with a friend. As they both consistently went to the gym after dropping the kids off at school at eating healthier, she started to notice results.

“Within a month I lost 9 pounds! With the busy schedules of kids and work I didn’t want to be stressed about work outs and food.”

Finding Fat Loss Extreme for Women – Starting A V Shred Transformation

It was a good start, but as a busy working mother of 3, Deborah knew she needed something more straightforward and structured.

“I needed someone to tell me what workouts to do on what days, how many reps, when to rest, and FOR SURE what to eat. Counting macros was not in the cards for me and didn’t have to be. With V Shred its all done for me and works. I love all of it!!” she described, looking back on her V Shred transformation.

Deborah first got started with the Fat Loss Extreme for Her program. Once she completed the initial 90 days she switched to the Ripped In 90 Days program, and now does a regular combination of the two.

“I was never involved in working out or eating healthy ever.” Deborah explained. “After starting V Shred my body was constantly changing for the better and I now see muscles I didn’t know I had! I keep going then pushing harder.”

Throughout 2020 Deborah was able to continue her exercises at the gym, despite COVID closures in other parts of Texas. Her success inspired her to close in a patio at home, and like many, create her own home gym.

“It has everything I need except a stair stepper and a couple of leg machines.”

“With the home gym and all of V Shred’s programs, I have plenty to do. I also purchased V Shred’s MOVE Program during quarantine! As far as nutrition, I kept making my meal plans [with my V Shred Trainer] and sticking with the diet. We have a garden to grow our own vegetables, have 10 chickens for fresh eggs, and a pond stocked with catfish and perch which are just now getting big enough to eat.”

Once her weight loss results were noticeable from diet and exercise alone Deborah started implementing SculptNation supplements to gain that extra edge on her already active day to day life.

“When Sculpt Nation has their 40% off sales I stock up 3-6 months in advance… My closet is kind of like a supplement store.” Deborah mused.

A True V Shred Transformation – From Tired & Injured to Proud & Self-Sufficient

From the support Deborah received from family and friends, she also had a bit of a wakeup call. Well past the initial challenge with coworkers, others were noticing her body composition change, her improved attitude, and her enthusiasm for helping others. As people started asking her questions, she knew helping others transform into happy and proud versions of themselves (like she had) was something she wanted to do.

“My mom saw my weight loss and started training with me. She got down 30 pounds in 3 months! My 4 year old wants to eat what I eat so he can have muscles. My 13 year old loves going to the gym with me. My husband constantly tells me how proud of me he is. They’ve all supported me 100%!”

Now Deborah is returning the favor!

“Now that I have been on this journey I know that I absolutely want to help people to hit their personal goals and feel happy and proud of themselves inside and out.”

Deborah has enrolled in the ACE personal training certification program. At age 40 with new goals and dreams she’s working to become certified as a trainer, nutritionist, and youth fitness coach to help kids get on the right track early, as she now has been able to help her family do.

This fall Deborah competed in an online competition to be featured on Ms Health And Fitness and finished in the top 10!

Giving Back Fitness Motivation

When Deborah was asked about how community plays a part in a fitness journey and her personal V Shred transformation she mentioned her success was all about the support she received. Motivating loved ones, professional guidance, and a community of like minded individuals help make personal transformations possible.

“My experience with Vshred has been life changing. When it comes to my fitness journey I am proud that I stuck to it even when I didn’t want to. The Vshred for women Facebook page is amazing, all the support and transformation are awesome!”

“I never even thought of going to the gym and eating healthy, but now want to help others do it. If V Shred wouldn’t have been such an amazing program I probably would have stopped a long time ago!”

The V Shred Team is so proud of Deborah’s journey and cannot wait to see her help others build active and healthy lifestyles. Her’s is a unique, and lifelong journey. Shred on!

The post A $5 Work Challenge Changed Everything – Deborah’s V Shred Journey appeared first on V Shred.

It is officially (unofficial) .. summer is here!!

Memorial Day marks the unofficial start of summer, and I don’t know about you, but I’m excited to take some of my workouts outside!

Today we’ve got a full-body workout that you can do from your backyard or wherever your Memorial Day weekend takes you!

It doesn’t require any equipment. We are using bodyweight only, and it can be adjusted to any fitness level!

Of course, you can do this working indoors if you choose, but as long as you are hydrated, try breaking a sweat outside!

Taking your workouts outdoors has a ton of benefits .. here are a few!

3 BENEFITS OF EXERCISING OUTSIDE

1: You May Burn More Calories
Some small studies found outdoor exercisers burn a few more calories than those who exercise indoors. The theory is that exercising outdoors exerts more energy.

Be careful.. this could have the opposite effect if you are attempting to workout when temperatures are extreme.

Working out when it’s too hot could affect your endurance. You may also be more tempted to shorten the duration of your workout.

Try doing your outdoor workouts early in the morning before temperatures spike, or later in the evening.

Always stay extra hydrated and above all.. listen to your body!

2: It Could Cheer You Up
Hundreds of studies have shown that soaking up the sun and being surrounded by mother nature helps alleviate stress and improve overall mood!

Exercising outdoors has even been shown to enhance your brain! Researchers say this is because being outside stimulates all five senses at once – something that can’t be achieved inside a gym or your living room.

Head outside .. breathe in some fresh air .. take a moment to appreciate the beauty around you! Maybe even take off your headphones and listen to the sounds of nature!

A little natural Vitamin D is no doubt a great motivator to get moving!

3: It Saves You Money
Gym memberships are not cheap. Not to mention, they often go unused.

How many times have you paid for a year and only showed up once or twice a week, or even worse, gone months without entering a building that you pay to use?

If you can go every day, a gym membership is no doubt worth the money. But despite what most believe, it’s not required to get in a solid training session.

That is why we focus on so many home workouts on our YouTube Channel, and why we recently created an entire program called MOVE that can be done from home. You can check that out HERE if you are interested!

ALRIGHT… let’s break a sweat!

Slap on some sunscreen, fill up your shaker with some Sculpt Nation BCAAs, and let’s get our Memorial Day sweat on … more calories burned means more bbq to enjoy later, right?

Oh … and speaking of BCAAs … in honor of Memorial Day, we are basically giving them away for free!!

For a LIMITED TIME we are giving you a whopping 40% off our entire Sculpt Nation supplement line!!! We never offer a coupon code with this steep of a discount! But these mega-savings are only going to be available for a limited time!

Use code MEMORIALDAY40 and stock-up on all your favorites before this promotion expires!

For those that don’t know what BCAAS are, that is an abbreviation for branch chain amino acids.

Quality BCAAs can not only help you recover from your workouts faster, they are also shown to help prime your muscles pre, during, and post workout.. creating the perfect atmosphere to help you get stronger and leaner!

Sculpt Nation BCAAs include “the big 3” amino acids in a perfect dose that assist in keeping your muscles fed and primed .. so that your body has support to stay in a balanced and anabolic (fat burning) state!

Alight .. hopefully you have your shaker of BCAAs on hand .. let’s get to work!

Full Body Workout Using ONLY Bodyweight

This fat-blasting workout consists of only 5 exercises. You will do all of them back-to-back without resting.

Once the entire circuit is complete, take a quick 30-second break before starting over again! You don’t want to rest any longer than that. The goal is to keep your heart rate up as high as possible.

Repeat the circuit as many times as you want. Don’t focus on the duration… just give it your all and keep going until you can’t do another round!

Exercise One: Dive Bomber Push Ups – 5 reps
Exercise Two: Alternating Jump Lunges – 10 reps each leg
Exercise Three: Spiderman Pushups – 5 reps each side
Exercise Four: Crab Kicks – 5 reps each side
Exercise Five: Pulse Squats – 30 seconds

Challenge yourself every round by going faster and harder! Or if you are doing this workout with your friends or family – see who can finish the most rounds in a set amount of time!

Get started on your summer body today!
To help you achieve the best results possible make sure and take advantage of our
MEGA MEMORIAL DAY PROMOTION!

CLICK HERE
Use Code MEMORIALDAY40 for 40% off your entire Sculpt Nation order!!

Sources
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3266869/
https://www.ncbi.nlm.nih.gov/pubmed/9309637
https://weather.com/health/fitness/news/10-ways-to-ignite-2012-06-01
https://pubs.acs.org/doi/full/10.1021/es101129n
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3393816/
https://www.ncbi.nlm.nih.gov/pubmed/21996763

The post Suns Out Guns Out: Try This Full Body (Bodyweight Only) Memorial Day Workout appeared first on V Shred.