SHRED CHALLENGE

4 WEEK PROGRAM
The secret of your
future is hidden in
your daily routine
2
HI YOU

You – of course – want to know

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

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 ALRIGHT.. ENOUGH SAID! ARE YOU

important factors that will help you READY FOR YOUR WORKOUTS?

5
 THE CHALLENGE

Daily Workout
Schedule

6
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 WED THU FRI SAT SUN

01 02 03 04 05 06
Lower Cardio Hourglass Abs + Full Body Rest
Body Shape Cardio 2

07 08 09 10 11 12 13
Lower Core & Hourglass Cardio + Full Body Abs + Rest
Body + Arms + Shape + Abs 4 Cardio 10
Cardio 2 Full Body Hourglass
5 Shape 3

14 15 16 17 18 19 20
Lower Core & Hourglass Cardio + Full Body Abs + Rest
Body + Arms + Shape + Core & + Full Cardio 10
Abs 12 Cardio 10 Hourglass Arms 8 Body 11
Shape 9

21 22 23 24
Lower Core & Hourglass Cardio + DONE!
Body + Arms + Shape + Core &
Abs 12 Cardio 10 Hourglass Arms 8 +
Shape 16 Full Body
18

Glossary of terms on next page 7

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.
F U L L B O DY
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
LOWER BODY
Spoiler alert.. plank variations are included
Ready to get those legs burning? We’re
leaving no muscles behind, and focussing REST
on glutes, quads, hamstrings and calves
Rest is key for recovery and progress! No
workouts today

8
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 Workout Steps Water Workout

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

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 Workout Steps Water Workout

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

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 Workout Steps Water Workout

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

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 Workout Steps Water Workout

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

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 Workout Steps Water Workout

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

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 Workout Steps Water Workout

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

14
Be my friend on all socials!
@gainsbybrains

Get my home & gym programs