Build Lean Muscle. Get Strong. Shred Body Fat.

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12 Weeks
Mindith Rahmat

Barbell Shred is an easy-to-follow, yet challenging program that requires maximum commitment for maximum results. The program is comprised of three main components: strength training, interval training, and moderate intensity conditioning with mobility. The strength training component of is program is designed specifically to build lean strength and muscle. The interval training workouts are short, intense, and effective for shredding and fat loss. These are programmed two days per week for 5-20 minutes per session.

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Frequently Asked Questions

What is the best way to warm up for my workouts?

A dynamic warm up with a full-body approach is the best way to prepare your body for these workouts. Fluid, continuous movements along with joint mobility will help you transition from a resting heart rate and body temperature to a working heart rate.

How long should I rest between sets?

Use a timer if needed and plan for anywhere from three to five minutes between sets. Rest is a very important aspect of training and allows your central nervous system time to recover between sets. Please pay attention to your body, your breathing. and your heart rate during these rest sessions.

What should I do on my rest and recovery days?

Walking - Mobility - Yoga - Swimming.

What equipment will I need?

PVC pipe or dowel - Towel - Olympic barbell and plate set - Olympic weightlifting shoes - Set of kettlebells - Rack - Rower - Bench - Timer - Non-slip yoga mat - 8'x8' open space to practice lifting safely.

What is the time commitment for the program in total, per week, and per day?

This is a challenging program that requires maximum commitment for maximum results. Strength training days are programmed 3 times per week, with the other 4 days focused on fat loss, rest, and recovery. You should plan for most of your training days to last 45-70 minutes.

What if I don't have access to a rower?

You can substitute running or swimming for all rowing interval workouts.

Mindith Rahmat

Mindith is a born mover. She has spent her life exploring various athletic disciplines, starting with ballet and modern dance from an early age. She went on to become a E-RYT 500 certified yoga therapist and teacher. Mindith is known for exploring new ways to mix disciplines such as kettlebells, bodyweight exercises, and yoga to create effective training programs that force people to adapt and constantly challenge themselves.

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