Angela Gargano – Warrior Shred

It feels awesome to be strong. Take it from our favorite American Ninja Warrior Angela Gargano, who knows firsthand that if you really want to crush your fitness goals and get shredded, you need to stop worrying about your weight and start focusing on your strength. Her exclusive 8-week program, Warrior Shred, will transform your workouts into something fresh, exciting and challenging, and you’ll be able to see and measure your progress along the way.

About the Program

Warrior Shred is an 8-week program designed to get you shredded by primarily focusing on your strength goals. Whether you’re a former athlete, fitness junkie or Warrior newbie, you’ll love these workouts. And since they only require minimal equipment, you can even do them at home. You’ll begin by setting your goals based on a personal strength test on the very first day. Plus, to keep you accountable and motivated, Angela has designed some fun, built-in tasks for you to complete during your journey such as a Goal Sheet, a Letter to Yourself, Weekly Measurements and Photos, and “Sweaty Selfies” to post on social media if you dare.

Each week, your workouts will change and advance, keeping both your body and mind engaged and progressing. Using minimal equipment, anyone at any level of fitness can do these workouts and get into the best shape of their life!

Week 1: Strength Tests and All-Core Activation Workouts

Right off the bat on Day 1, you will do a series of strength tests to establish a baseline of strength and endurance. These tests consist of a 1-mile run, pull-ups, push-ups, planks, squats, a sprint or row, bar hangs and dips.

You’ll also take your measurements and photos, fill in your Goal Sheet and write your letter to yourself.

The rest of the week, the workouts focus exclusively on your core, which is involved in every single human movement around. If you don’t have a strong core, it will affect all your workouts, and by improving your core musculature, you’ll notice a big difference in strength — as well as in the appearance of your midsection!

Weeks 2 and 3 (Stage 1) – Building Blocks

Now that you have a strong foundation, it’s time to begin building your strength. During these two weeks, you’ll have the same bodypart split:

• Legs and Core
• Back and Biceps
• Core/HIIT
• Legs and Core
• Chest and Triceps

At the end of Stage 1, you’ll do a check-in and take some new photos to upload to track your progress.

Weeks 4 and 5 (Stage 2) – Prime

Now that you’ve strengthened your foundation, it’s time to step things up and get into your prime. First, you’ll repeat the strength tests that you did on Day 1 and will record your results for comparison. Then you’ll perform your workouts with this body part split with a focus not only on strength but also on endurance:

• Legs and Core
• Chest and Back
• Core/HIIT
• Legs and Core
• Biceps and Triceps

The programming clicks up a notch in terms of intensity to ensure you get the best results possible in the minimal amount of time. At the end of these two weeks, you will again check in and take new photos and measurements.

Week 6 (Stage 3) – Ramp Up

This week is all about taking everything you’ve done up to this point to the next level in preparation for Warrior Week (Week 7). This stage is only one week, so give it your all. Your bodypart split will be the following:

• Legs and Core
• Back and Biceps
• Core/HIIT
• Legs and Core
• Chest and Triceps

Week 7 – Warrior Week

Every day this week, you’ll be doing a specific full-body workout that will challenge you mentally and physically and that will prove to you how far you’ve come.

• Day 1: Nearly Drowning
• Day 2: 300’s
• Day 3: Soaking Wet
• Day 4: WTF Just Happened?
• Day 5: Filthy 50
• Day 6: Gasping for Air
• Day 7: HIIT the Deck

Week 8 – Taper Off + Mobility

At the beginning of this week, you will focus on mobility and stability. You want to have plenty of gas in your tank to completely crush your strength tests and prove yourself to be a true warrior! Your workouts this week will be split into the following:

• Legs and Core
• Arms and Core
• Strength Tests

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