Panda Shred – Day 1

I guarantee that this is not some generic workout plan that I copy and pasted from the Internet. In 2011, I worked with a personal trainer who developed this 14-day circuit training program for me and I have been pounding through it continuously on repeat ever since. I typically complete a workout each day (with the exception of resting for a day on the weekend or taking Harley for a run on the strand) then start from Day 1 once I’ve reached the end. In my gym, one lap around the track is 1/8 of a mile…so you’ll see laps and sprints referenced in those distances. This has been my saving grace “go-to” workout plan for 4 years and counting but of course weight is 80% diet as well!

Circuit training is a method of resistance training that maximizes the volume of work done in the shortest period of time.  Your heart rate spikes but is generally elevated during your entire workout so the combination of weight training and increased cardiovascular effort maximizes calorie burning and overall efficiency.  We all know how much I love efficiency and getting the maximum results in the least amount of time!  Not only will you blast every part of your body as part of a whole-body circuit, high-intensity interval training will kick your metabolism into high gear and you’ll burn more calories in 20 minutes than you would in an entire hour reading a book on the elliptical. 

Heavy Weight Week

4 sets

• Walk with two 15-lb weights at your side for 1/16 mile each direction (1/8 miles total).
• Set the weights down and sprint 1/16 mile each way (1/8 miles total).

3 sets

• Walk with two 15-lb weights above your head with arms fully extended upwards for 1/16 mile each direction (1/8 miles total).
• Set the weights down and run 1/8 mile.

3 sets

• 15 reps – Chest presses (two 15-lb weights)
• 15 reps – Reverse flyes (two 12-lb weights)
• 15 reps – Swiss-ball hip raise and leg curl

3 sets

• 10 reps (each side) – One-legged wall squats with Swiss ball
• Sprint 1/16 mile and jog back

3 sets

• 15 reps – Grab one 12-lb weight and transfer from one hand to the other with ab crunch
• 10 Leap frog jumps
• 5 Burpies

Panda Shred – Day 2

Heavy Weight Week

4 sets

• 15 reps: Bicep curls (two 12-lb weights)
• 1 minute: Planks

3 sets

• 10 reps: Rows (two 12-lb weights)
• 10 reps: Romanian dead lifts (two 12-lb weights)
• Run 1/8 mile then sprint 1/8 mile

3 sets

• 10 reps: Bicep curl then full upward extension of both arms (two 10-lb weights)
• 10 reps: Swiss-ball jacknife
• 20 reps: Baby burpees

3 sets

• 10 reps: Squats
• Run ¼ mile
• 20 reps: Mountain climbers

*Run 1/4 mile*

Panda Shred – Day 3

Heavy Weight Week

*Jog 1/4 mile*

4 sets

• 10 reps: Split-legged squats
• 15 reps: Chest flyes (two 12-lb weights)
• 10 reps: Squat jumps
• Run 1/16 mile each direction (1/8 miles total)

4 sets

• 10 reps: Burpees
• 10 reps: Bicep curl then full upward extension of both arms (two 10-lb weights)

2 sets

• Walk holding two 12-lb weights at 90 degree angles for 1/16 mile each direction (1/8 miles total)
• Walk holding two 12-lb weights at your side for 1/16 mile each direction (1/8 miles total)

3 sets

• 10 reps: Squats holding a 40-lb weight just above the ground
• 25 reps: Leg lifts for abs

Panda Shred – Day 4

Heavy Weight Week

6 sets

• 15 reps: Jumping jacks
• 15 reps: Mountain climbers

*Run 1/4 mile*

*Sprint 1/8 mile*

4 sets

• 10 reps each side: Sumo squats with one arm raised over head holding a 12-lb weight
• 10 reps: Reverse flyes (two 8-lb weights)
• 10 reps each side: Side plank leg lifts
• 10 reps: Rows (two 10-lb weights)

3 sets

• 10 reps: Romanian Dead Lifts (two 12-lb weights)
• 10 reps: Caterpillar push-ups
• 10 reps: Swiss-ball hip raise and leg curls
• 30 seconds: Bear crawls

3 sets

• 20 reps: V-ups
• 20 reps: Single leg glute bridge

Panda Shred – Day 5

Heavy Weight Week

*Walk backwards for 1/8 mile*

3 sets

• 15 reps: Squat swings (hold one 15-lb weight with both hands)
• Walk with two 5-lb weights with arms parallel to the ground for 1/16 mile each direction (1/8 miles total)
• 30 reps: Sit ups

3 sets

• 15 reps: Swiss-ball hip raise and leg curls
• Walk with two 15-lb weights with arms at a 90 degree angle for 1/16 mile each direction (1/8 miles total)
• 30 reps: Swimmers

3 sets

• 15 reps: Sumo squats holding two 15-lb weights
• Walk with two 15-lb weights with arms stretched overhead for 1/16 mile each direction (1/8 miles total)
• 30 reps: Leg lifts for abs

Panda Shred – Day 6

Heavy Weight Week

4 sets

• 10 reps: Burpees
• Hold squat position while doing 10 arm circles slowly each way

*Jog 1/8 mile, Spring 1/8 mile, Jog 1/8 mile*

3 sets

• 10 reps: Shoulder presses (two 12-lb weights)
• 5 reps: Baby burpees
• 5 reps: Standing chest punches (two 12-lb weights)
• 10 reps: Mountain climbers

*Jog 1/8 mile, Spring 1/8 mile, Jog 1/8 mile*

4 sets

• 10 reps each side: Thriller squats
• 10 reps: Hammerhead curls (two 12-lb weights)
• 10 reps: Side plank leg lifts
• 10 reps: Rows

3 sets

• 8 reps: Walking lunges
• Walk with two 25-lb weights for 1/8 mile

Panda Shred – Day 7

Cardio Week

*Run 1/2 mile*

3 sets

• 20 reps: Baby burpees
• 10 reps: Rows (two 12-lb weights)
• 10 reps: Mountain climbers
• 20 reps: Shoulder presses (two 10-lb weights)

*Run 1/4 mile*

3 sets

• 1 minute: Plank
• 1 minute: Bridge

*Run 1/8 mile*

4 sets

• 45 seconds: Side touches
• 45 seconds: Supermans
• 45 seconds: Skydiver
• 45 seconds: Superman (static pose)

3 sets

• 10 reps: Chest flyes (two 10-lb weights)
• 10 reps: Reverse flyes (two 8-lb weights)

Panda Shred – Day 8

Cardio Week

4 sets:

• Run ¼ mile
• 20 reps: Squats
• 15 reps: Burpees
• Skip for 1/8 mile

3 sets

• 15 reps: Baby burpees
• 20 reps: Push-ups
• 40 reps: Crunches

*Run 1/8 mile*

3 sets

• 20 reps: Sumo squats holding one 15-lb weight in front of you
• 20 reps: Swiss-ball hip raise and leg curls
• 20 reps: Gluteal hip raises
• 20 reps: Caterpillar push-ups

Panda Shred – Day 9

Cardio Week

6 sets

• 30 seconds: Bridge
• 30 reps: Squats
• Run 1/8 mile

4 sets

• 30 reps: Jumping jacks
• 15 reps: Push-ups

4 sets

• Sprint 1/16 mile and walk back

3 sets

• Hold two 12-lb weights and stand on one foot and lean forward and back (keeping core tight)
• 10 reps: Rows (two 12-lb weights)
• 20 reps: Squat jumps
• 20 reps: Push-ups

*Run 1/2 mile*

3 sets

• 15 reps: Bicep curls (two 12-lb weights)
• 15 reps: Standing chest punches (two 12-lb weights)
• 15 reps: Shoulder presses (two 12-lb weights)
• 30 reps: High knee kicks

Panda Shred – Day 10

Cardio Week

4 sets

• 10 reps: Side plank with reach-through
• 10 reps: Burpees
• Run 1/8 mile

4 sets

• 10 reps each side: Get-ups (hold one 10-lb weight over your head)
• 10 reps: Broad jumps
• 20 reps: Leg lifts for abs
• 10 reps: Supermans

*50 reps: Jumping jacks*

3 sets

• Run 1/8 mile
• 30 seconds: Swiss-ball hip raise and leg curls
• 30 seconds: Bridge
• Skip 1/8 mile