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    Instagram post 2195082843276040042_186144144
    1 workout. 3-4 days per week, if necessary. 
Low lunge mountain climber x 10 / side
Alternating bent-over row x 10 / side
Deconstructed thruster (squat + press) x 10
Plank row x 10 / side
Floor press x 10
Push-up x 10

Minimal rest. Repeat 7 rounds

    Instagram post 2194731089036329102_186144144
    Pancakes aren’t just for the weekend. Go with buckwheat, maybe a little chocolate protein, plus a little stevia. Serve up with a big ol pile of eggs.

    Instagram post 2190749688897422935_186144144
    Will 2020 be your year? Why not start now. Link in bio for one of our greatest programs.

    Instagram post 2189992799108508044_186144144
    Sneaky 3 for lower body toughness 🔥 Complete the following as a circuit for 3 rounds, then gauge how tired you are. Could you do 5 rounds? How about 7? Try this one every couple months to see if you're progressing.

Clean+squat x 10
Split squat x 10 /side
Press-out squat x 5

    Instagram post 2188211193129563897_186144144
    Swap out the sweet potato side for butternut squash (+ Brussels). Our favorite way to prep: Small cubes. Olive oil. Salt. Pepper. 400 degrees for about 30-40 min. Mix around every 10 min.  #fiber #carbup #humanfitproject

    Instagram post 2185697493541909050_186144144
    Who’s in Reconstruction mode? Get started at humanfitproject.com

    Instagram post 2184879414872239338_186144144
    The Thanksgiving Workout, Turkey, mashed potatoes, and muscle

Use this full-body routine before or after Thanksgiving dinner, or up to 3x per week with a day of rest in between.

Bench press x 10
Bent-over row x 10
Squat thrust x 60s
Repeat 30s. Repeat 3-5x

Front squat x 10
Bodyweight squat x failure
High knees x 60s
Rest 30s. Repeat 3-5x

Strict leg raise x 10
Butterly fly sit-up x 10
Plank shoulder tap x 10 / side
Rest 30s. Repeat 3-5x

    Instagram post 2183123381548186988_186144144
    Bring on the sides of Brussels. Olive oil, salt, pepper. 400 degrees for 30 min. Mix every 10min.

    Instagram post 2180635782308855433_186144144
    Looking for a lot of variety? You’ve got to check out the Unlabeled plan on humanfitproject.com #humanfitproject

    Instagram post 2179818139351956784_186144144
    🔥 The bench & two dumbbells workout

Complete the following exercises as a circuit for 5-7 rounds. Rest 60s between each round.

DB flye x 10
Decline push-up x 10
Slow DB front squat x 10
Bulgarian split squat x 10 / side
Plank row x 10 / side

You can perform this routine up to 3x per week with a day of rest in between.

    Instagram post 2178521799036566582_186144144
    A consistent breakfast standard: 1 whole, 4 whites, mushrooms, Ezekiel toast, little pesto. #humanfitproject

    Instagram post 2175470820674301574_186144144
    3 days of strength training. 1 simple plan. Now on humanfitproject.com #humanfitproject


    Load More…


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The 21-Day Shred: Strength & Conditioning Combo (BONUS WORKOUT)

April 18, 2015

The 21-Day Shred BONUS workout is a a series of compound/supersets programmed to build muscle and burn fat while improving cardiovascular endurance. The day’s routine also includes select mobility to improve sports performance and longevity.

THE WORKOUT

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Mike Simone
Founder @HUMANFITPROJECT

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  • Instagram

    humanfitproject


    Instagram post 2195082843276040042_186144144
    1 workout. 3-4 days per week, if necessary. 
Low lunge mountain climber x 10 / side
Alternating bent-over row x 10 / side
Deconstructed thruster (squat + press) x 10
Plank row x 10 / side
Floor press x 10
Push-up x 10

Minimal rest. Repeat 7 rounds

    Instagram post 2194731089036329102_186144144
    Pancakes aren’t just for the weekend. Go with buckwheat, maybe a little chocolate protein, plus a little stevia. Serve up with a big ol pile of eggs.

    Instagram post 2190749688897422935_186144144
    Will 2020 be your year? Why not start now. Link in bio for one of our greatest programs.

    Instagram post 2189992799108508044_186144144
    Sneaky 3 for lower body toughness 🔥 Complete the following as a circuit for 3 rounds, then gauge how tired you are. Could you do 5 rounds? How about 7? Try this one every couple months to see if you're progressing.

Clean+squat x 10
Split squat x 10 /side
Press-out squat x 5

    Instagram post 2188211193129563897_186144144
    Swap out the sweet potato side for butternut squash (+ Brussels). Our favorite way to prep: Small cubes. Olive oil. Salt. Pepper. 400 degrees for about 30-40 min. Mix around every 10 min.  #fiber #carbup #humanfitproject

    Instagram post 2185697493541909050_186144144
    Who’s in Reconstruction mode? Get started at humanfitproject.com

    Instagram post 2184879414872239338_186144144
    The Thanksgiving Workout, Turkey, mashed potatoes, and muscle

Use this full-body routine before or after Thanksgiving dinner, or up to 3x per week with a day of rest in between.

Bench press x 10
Bent-over row x 10
Squat thrust x 60s
Repeat 30s. Repeat 3-5x

Front squat x 10
Bodyweight squat x failure
High knees x 60s
Rest 30s. Repeat 3-5x

Strict leg raise x 10
Butterly fly sit-up x 10
Plank shoulder tap x 10 / side
Rest 30s. Repeat 3-5x

    Instagram post 2183123381548186988_186144144
    Bring on the sides of Brussels. Olive oil, salt, pepper. 400 degrees for 30 min. Mix every 10min.

    Instagram post 2180635782308855433_186144144
    Looking for a lot of variety? You’ve got to check out the Unlabeled plan on humanfitproject.com #humanfitproject

    Instagram post 2179818139351956784_186144144
    🔥 The bench & two dumbbells workout

Complete the following exercises as a circuit for 5-7 rounds. Rest 60s between each round.

DB flye x 10
Decline push-up x 10
Slow DB front squat x 10
Bulgarian split squat x 10 / side
Plank row x 10 / side

You can perform this routine up to 3x per week with a day of rest in between.

    Instagram post 2178521799036566582_186144144
    A consistent breakfast standard: 1 whole, 4 whites, mushrooms, Ezekiel toast, little pesto. #humanfitproject

    Instagram post 2175470820674301574_186144144
    3 days of strength training. 1 simple plan. Now on humanfitproject.com #humanfitproject


    Load More…


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