Program Overview
Summer Shred is designed to help you get leaner, improve conditioning, and maintain muscle throughout the process.
This isn't random cardio or just trying to exhaust you. Each workout is structured with purpose—combining strength training and conditioning to keep your metabolism high while still allowing for proper recovery.
The plan is straightforward, efficient, and built for real-world schedules.
Stay consistent, execute with intent, and the results will come.
Kim Santos
Program Details
Everything you need to know before
you start the 30-day plan.
- Duration
- 30 Days
- Frequency
- 5 Days per Week
- Session Length
- 45-50 Minutes
- Equipment
- Commercial Gym
- Level
- Beginner-Intermediate
- Focus
- Fat Loss • Conditioning • Muscle Retention
Training Structure
- 1 Minimum 3 working sets per exercise
- 2 Stop 1-2 reps shy of failure
- 3 Rest 45-60 sec between all sets
- 4 Move with purpose - do not exceed rest times
- 5 Progress weight or reps when targets are achieved with clean form
Every workout finishes with 10 minutes of conditioning (see protocol below).
Applies to all days
Daily Step Target
8,000-12,000 steps per day
- Can be done throughout the day or post-workout
- On training days → accumulate naturally + optional walk
- On recovery days → prioritize hitting target
Conditioning Protocol
Performed after lifting unless otherwise noted.
Applies to all training days.
Days 1, 2, 3, 6
Steady State
- 10 minutes
- Moderate pace (6-7/10 effort)
- Treadmill, bike, rower, or stair climber
- Breathing elevated, not gasping
Day 5 + Block 2 Days
Intervals
- 10 minutes
- 30 sec hard (8/10)
- 30 sec easy (3-4/10)
- Repeat continuously
- Bike, rower, treadmill, sled, or kettlebell
Weekly
Schedule
Repeat weekly
Weeks 1-2
Block 1 Foundation
Focus Build conditioning, technique, work capacity
Style Straight sets • RIR 2-3
Rest 45-60 sec between all sets
Daily step target still applies: 8,000-12,000 steps per day.
Weeks 3-4
Block 2 Intensification
Focus Increase density, elevate output, accelerate fat loss
Style Supersets • RIR 1-2
Rest Minimal between exercises / 45-60 sec between rounds
Daily step target still applies: 8,000-12,000 steps per day.
Global Progression
See your progress with this simple system.
Stay consistent, execute with intent, and the results will come.
Week 1
Learn
Week 2
Add reps
Week 3
Add weight
Week 4
Increase pace
Ready to Shred?
Stay consistent, execute with intent, and the results will come.
Start the program in the BodyFit app today.