CLICK ON A DAY FOR THE DAILY TRAINING DIARY:

Take on the ultimate 21-day training program to maximise fat loss, build muscle and transform your body.

The first workout of the 21-Day Shred is a lower body workout, focusing on the quads with bi-lateral exercises. Get ready to SQUAT.

Training

When performing your squats keep your line of sight straight ahead, focusing on a logo on your t-shirt in the chest area will ensure you keep your chest ‘up’ and your torso as upright as possible, preventing your back from rounding.

Nutrition

Don't forget to add one portion of starchier carbohydrates such as quinoa, sweet potato or brown rice into your post workout meal.

An intensive training program developed by leading Personal Trainers Adam Stansbury and Ben Lauder-Dykes, ‘The 21-Day Shred‘ will help you to shred body fat, build muscle and transform your body in just 21 days. Download a copy »

Build a bespoke body

Select an area to target:

OLYMPIC RING LEG RAISES
5 sets of 60s


PLANK
5 sets of 60s


CRUNCHES
5 sets of 60s


BICYCLE
5 sets of 60s


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SEATED INCLINE
DUMBBELL CURLS

8 sets of 8 reps


SEATED DUMBBELL
HAMMER CURLS

8 sets of 8 reps


BARBELL CURLS
8 sets of 8 reps


LYING DUMBBELL
EXTENSIONS

8 sets of 8 reps


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Shoulders

BARBELL SHOULDER PRESS
8 sets of 8 reps


DUMBBELL LAT RAISE
4 sets of 10 reps


SEATED DUMBBELL
SHOULDER PRESS
4 sets of 10 reps


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CABLE CURLS
3 sets of 25 reps


CLOSE GRIP PULL DOWNS
8 sets of 8 reps


OLYMPIC RING PULL UPS
4 sets of 6 reps


OVERHEAD CABLE EXTENSIONS
8 sets of 8 reps


WIDE GRIP PULL UPS
4 sets of 6 reps


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CABLE FLYS
4 sets of 10 reps


PRESS UPS
4 sets of 30s


INCLINE DUMBBELL FLY
4 sets of 10 reps


BENCH PRESS
6 sets of 4 reps


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DEADLIFTS
5 sets of 5 reps


BARBELL SQUATS
8 sets of 8 reps


GLUTE BRIDGE
8 sets of 8 reps


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HACK SQUAT
8 sets of 8 reps


ALTERNATING LUNGES
4 sets of 10 reps


LEG PRESS
8 sets of 8 reps


LEG CURL
8 sets of 8 reps


Download 'The 21-Day Shred' e-book for complete workouts »