- Transformed by Spence
The FREE Spencer Lissamore Fitness 28-day Summer Shred Programme.
Your summer starts here! Check out my exclusive 28-day workout plan, nutrition tips, and supplements guide below for everything you need to step-up and get in shape – quickly and simply.
Overview: Cardio and Resistance training will be incorporated into this plan and the best thing about it? IT’S FREE!
“Wait what? Spencer is giving something out for nothing? Surely not…”
The Spencer Lissamore Fitness 28 day Summer Shred Programme. With summer around the corner, it usually means the dreaded yearly pressure of dropping a few pounds or getting those abs and arms in shape. But this year, it’s shredding season!
SLFitness is here to kick-start the season with everything you need to become the best version of you, and make sure you’re feeling great wherever the summer months take you.
Welcome to your dedicated 28-day fitness programme, designed to help you get into shape quickly and simply!
Packed with specially created cardio and resistance workouts, and a complete training plan, it’s guaranteed to help you to achieve those summer goals in a timeframe that works for you. Each workout also has its own how-to video, allowing you to train in real-time as you receive great advice and motivation to keep pushing forward, each and every day. Plus, I’ve also got loads of nutrition and supplement tips to make sure you get the most out of each session for the results you want, including some day-to-day do’s and don’ts to keep your training on track.
So forget about being beach-ready, it’s all about being the best and leanest, SLFit style!
YOUR TRAINING PLAN:
This is where it all begins. Over the following 28 days you’ll complete a range of cardio and resistance workouts that target your entire body – gradually ramping up the intensity to help you achieve your fitness goal for summer ‘18.
The SLFitness app shows you when to complete each of the exercises as you progress from week 1 to 4. We completely understand that everyone has a busy lifestyle, so this programme can be easily adapted to fit your schedule. But remember, it’s important to complete the number of workouts specified for each week, and always allow yourself plenty of time to recover. Don’t worry if you miss a session! Pick up where you left off and keep pushing yourself to go harder each time. It’s true what they say – the more effort you put in, the more you get out of it – especially when getting in shape in such a short period of time.
WEEK 1:
MONDAY: WORKOUT ONE
TUESDAY: WORKOUT ONE
WEDNESDAY: REST
THURSDAY: WORKOUT ONE
FRIDAY: REST
SATURDAY: WORKOUT TWO
SUNDAY: REST
WEEK 2:
MONDAY: WORKOUT ONE
TUESDAY: WORKOUT TWO
WEDNESDAY: REST
THURSDAY: WORKOUT TWO
FRIDAY: REST
SATURDAY: WORKOUT TWO
SUNDAY: REST
WEEK 3:
MONDAY: WORKOUT TWO
TUESDAY: WORKOUT THREE
WEDNESDAY: REST
THURSDAY: WORKOUT THREE
FRIDAY: REST
SATURDAY: WORKOUT FOUR
SUNDAY: REST
WEEK 4:
MONDAY: WORKOUT THREE
TUESDAY: WORKOUT FOUR
WEDNESDAY: REST
THURSDAY: WORKOUT FOUR
FRIDAY: REST
SATURDAY: WORKOUT FOUR
SUNDAY: REST!
THE SLFITNESS(R) 28-DAY SUMMER SHRED PLAN:
As detailed in the training plan, here are each of your workouts, numbered 1-4 – from beginner to advanced. You’ll naturally work up to the harder ones, so take your time and enjoy it!
If you find yourself struggling at any point, take a look at the tips next to each workout to help make the exercises a little more manageable. And don’t worry if you need a moment every now and then to catch your breath outside of the specified rest time – especially when you start out and first take on the more advanced techniques.
Remember, as long as you’re pushing yourself as hard as you can, you’ll reach the goals you set out to achieve!
WORKOUT ONE INTENSITY: LOW TRAINING METHOD: HIIT (LOW IMPACT) EQUIPMENT NEEDED: BODYWEIGHT ONLY TIME REQUIRED: 12 MINS EXERCISE DURATION: 30-SEC WORK REST PERIODS: 15-SEC REST SETS: 2 SETS OF EACH BLOCK
WORKOUT TWO INTENSITY: LOW TRAINING METHOD: HIIT – PLYOMETRIC (IMPACT) EQUIPMENT NEEDED: BODYWEIGHT ONLY TIME REQUIRED: 12 MINS EXERCISE DURATION: 30-SEC WORK REST PERIODS: 15-SEC REST SETS: 2 SETS OF EACH BLOCK
WORKOUT THREE INTENSITY: MEDIUM TRAINING METHOD: HIIT – RESISTANCE (LOW IMPACT) EQUIPMENT NEEDED: DUMBBELLS & BODYWEIGHT TIME REQUIRED: 18 MINS EXERCISE DURATION: 30-SEC WORK REST PERIODS: 15-SEC REST SETS: 2 SETS OF EACH BLOCK
WORKOUT FOUR INTENSITY: HIGH TRAINING METHOD: : HIIT – PLYOMETRIC & RESISTANCE (IMPACT) EQUIPMENT NEEDED: DUMBBELLS & BODYWEIGHT TIME REQUIRED: 18 MINS EXERCISE DURATION: 30-SEC WORK REST PERIODS: 15-SEC REST SETS: 2 SETS OF EACH BLOCK
Stay tuned for the next instalment where I will be discussing a very important factor contributing to the excellent results received from the SLFitness 28-day Summer Shred Programme, and that is Nutrition and Supplementation.
If you have any questions, queries, would like to purchase an additional plan from my website or are looking for local 1:1 Personal Training conducted at JD Gyms – Wolverhampton
feel free to get in touch via e-mail:
Direct Message me via:
Spencer Lissamore – Personal Trainer & Body Transformation Specialist
Thanks for your time. xo
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