Program
6 Week Shred II
Drop sets and HIIT in sessions of about 30 minutes.
- 6 weeks
- 5 workouts a week
- 35–38 min
- Intermediate to Advanced
- Dumbbells, Bench (optional), Yoga block
- With Dan
Who it's for
This is for you if you have some training behind you, ideally Shred I, and you want five sessions a week of about 30 minutes that mix drop sets and HIIT. If you're newer to dumbbell training or want a lighter week, 6 Week Full Body Series is simple and steady with three workouts a week. If you want fewer days but heavier loads, try the 4 Day Split: Strength & Hypertrophy.
What you need
You'll need dumbbells, and two or three pairs is best. Go heavy for presses, rows, squats and RDLs, and light for raises, flyes, curls and kickbacks. A yoga block (or wedge) is used on lower body days, and a bench or box is optional for dips and chest work. Some HIIT days need nothing at all.
How it works
You train five days a week for six weeks, 30 workouts in all, and each one runs 35 to 38 minutes. A week mixes HIIT with focused strength days, such as chest and triceps, lower body supersets, back and biceps, and full body circuits. Most rounds are timed, like 30 seconds each with no rest, 40 seconds work and 20 off, or 30 on and 15 off. Each week is a little harder than the last, and by week 6 you're doing heavy pyramids and a no-quit, no-equipment HIIT.
- Set out your heavy, medium and light pairs before you press start, because the weights change from move to move.
- Use the lighter pair for flyes, skull crushers and raises so you can keep your form as the sets drop.
- Keep the yoga block and bench near your mat, since lower body days use the block and several upper days use the bench.
Try day 1: HIIT Cardio + Abs: Full Body Workout
Press play and do it with us. If you like it, the rest is waiting in the app.
Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.
The schedule
Every workout, week by week. In the app it's scheduled around your days, with timers, music you can turn off, and your progress saved.
Week 1
- Day 1HIIT Cardio + Abs: Full Body Workout · 37 min
- Day 2Chest & Tricep Workout: Bodyweight + Dumbbells · 36 min
- Day 3Lower Body Supersets: Heavy Dumbbells · 36 min
- Day 5Explosive Back & Biceps Workout · 36 min
- Day 6Full Body Dumbbell Circuits: Build + Burn · 36 min
Week 2
- Day 1Cardio HIIT Endurance Workout: No Equipment · 37 min
- Day 2Complete Upper Body Workout with Weights · 35 min
- Day 3Lower Body HIIT Workout + Abs: No Equipment · 37 min
- Day 5Dumbbell Arm Workout: Slow and Controlled · 37 min
- Day 6Full Body Dumbbell Circuits: Build + Burn II · 36 min
Week 3
- Day 1Dumbbell HIIT + Abs · 37 min
- Day 2Shoulders & Triceps Dumbbell Supersets · 36 min
- Day 3Dumbbell Leg Strength · 36 min
- Day 5Push & Pull Dumbbell Workout: Chest & Back · 36 min
- Day 6Full Body Dumbbell Circuits: Build + Burn Glutes · 36 min
Week 4
- Day 1Total Body Dumbbell HIIT · 36 min
- Day 2Ultimate Push Workout: Chest, Shoulders + Triceps · 36 min
- Day 3Glutes & Hamstrings: High Volume Workout · 37 min
- Day 51-Dumbbell Full Body Workout: Unilateral · 36 min
- Day 6Full Body Build & Burn: Quads & Calves · 36 min
Week 5
- Day 1Extreme HIIT Workout: No Equipment · 37 min
- Day 2Full Body Supersets: 45/45 · 37 min
- Day 3Upper Body Giant Supersets · 38 min
- Day 5Lower Body Supersets: Two Circuits · 37 min
- Day 6Full Body Drop Set Dumbbells · 37 min
Week 6
- Day 1No Quit HIIT Fat Burning Workout: No Equipment · 37 min
- Day 2Boulder Shoulders & Delts Workout with Dumbbells · 37 min
- Day 3Lower Body Strength: Heavy Pyramid · 36 min
- Day 5Complete Upper Body Workout: Strength & Tone · 37 min
- Day 6Full Body Dumbbell Circuits · 37 min
Most of these workouts are also on our YouTube playlist. The app is where they become a plan: scheduled around your week, with your progress saved.