Accomplish all of your New Year's goals with this 30 day shred from Coach Myers composed of heavy lifting to build muscle and HIIT to spark fat loss!
Workout Summary
  • Main Goal
    Lose Fat
  • Workout Type
  • Training Level
  • Program Duration4 weeks
  • Days Per Week
  • Time Per Workout60-75 minutes
  • Equipment Required
    Barbell, Bodyweight, Cables, Dumbbells, Kettle Bells, Machines
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

Well it’s that time of year again. New Year’s resolutions.

New year, new you. You’ve spent the past 4-6 weeks huddled up under the comforting blanket of holiday carb-fests and cookies and it’s turned into a bad habit.

Let’s also not forget the fact that the hustle and bustle of the holiday season (family get togethers, office parties, last minute shopping trips) may have caused you to miss a workout here and there.

Combine that with people’s tendency to be less active outside once the temperature drops and it’s easy to see why this joyous time of year is detrimental to the average gym warrior’s fitness level.

So, it’s time to get it together and hit the ground running (literally) for 2017. 

You may already have a great tried and true workout routine that you love but here are three killer routines that will help shed those unwelcome holiday pounds and build muscle at the same time.

Editor's Note: Make sure you’re doing all the right things you need to be doing to lose body fat. For those looking for a more in-depth resource to teach them how to lose fat, we’ve created a FREE 5 day Fat Loss Email Course.

The course will teach you how your body loses fat, how to utilize workout plans on our website to maximize fat loss, how to eat for fat loss, how to supplement to lose body fat and how to track your progress.

Sign up below today to learn and ensure you get the most out of this workout program.

Need help losing fat? Take our FREE 5-part email Fat Loss Course!

New Year's Workout 1

Workout #1 is one of my favorite templates for getting shredded - heavy push and pull supersets with running in between. Now before you look at this workout and wonder why the reps are relatively low, remember, it’s imperative to continue lifting heavy when trying to get lean.

Related: Fast Mass Program - 4 Day Superset Split Workout

A major mistake I see when people are on the “shred plan” is they abandon heavy weights in a low rep range in favor of marathon sets with light weight.  That may be great from a pump perspective, but to avoid losing muscle along with unwanted body fat you must still lift heavy weights.

M&S Athlete Performing Heavy Dumbbell Rows

The conditioning aspect in this workout comes from supersetting the exercises together with cardio in between.

Start this workout by doing a set or two of pull ups and pushups to get everything loosened up. The first superset is 5 reps of bench press, 8 reps on T-bar row, followed by a 90 second jog on the treadmill. You want the pace on the treadmill to be comfortable but NOT easy.

It shouldn’t tax you to the point you are unable to immediately begin the next superset, but it shouldn’t be a walk in the park either.  Leave the treadmill running as you step off carefully (holding the hand rails), so you don’t waste any time transitioning back to the jog in-between sets.

Do 5 consecutive rounds and then take a 1 minute break as you transition into the next super set.

The second superset starts with a set of dumbbell incline chest press. Perform the reps in an iso-style - start with both of the dumbbells fully extended at the top position and keep one locked as you rep the other side. Alternate sides with each rep.

Once you have finished the set of dumbbell iso-reps, hit a set of 1-arm dumbbell rows for 8 reps on each side. Then, transition onto the treadmill for a 1 minute incline jog.  Set the incline at 8-10% and take 1-2mph off of your flat jog speed from the first superset.

If your jog speed on the first circuit was 7mph, then an incline speed of 5-5.5mph would be appropriate. Leave the treadmill running and complete 5 rounds.

The final giant set alternates between a heavy bicep and tricep movements, before finishing the arms off with 2 higher rep detail exercises. In between each of the 3 rounds, hop back on the treadmill for a 2 minute speed walk (3-4mph) on a 15% incline.  Finish this workout off with 5 x 12 on the ab wheel and call it a day.

Exercise Sets Reps
1a. Bench Press 5 5
1b. T-Bar Row 5 8
1c. Treadmill Jog 5 90 sec
2a. Incline Dumbbell Iso-Press 5 8 each arm
2b. Dumbbell Row 5 8 each arm
2c. Treadmill Incline Jog 5 60 sec
3a. Barbell Curl 5 5
3b. Dumbbell Skull Crushers 5 5
3c. Dumbbell Curl 5 10
3d. Tricep Press Down 5 20
3e. Treadmill Incline Speed Walk 5 2 min
4. Ab Wheel 5 12

New Year's Workout 2

Workout #2 is a killer mix of bodyweight exercises and running. Start by running a mile at roughly +1 minute over your mile PR time (if your best mile time is 6 minutes, then run this first mile at 7:00 or better). As soon as you finish the mile rest one minute or less and begin the bodyweight circuit with 30 pull-ups.

If you can do the set of pull ups unbroken that is ideal, but you can break the total number on each exercise into mini sets with a small amount of rest. There is two different strategies for that, the first being to keep doing max reps until the target number is achieved (example: 15, 11, 4).

M&S Female Athlere Jogging on a Treadmill

The other strategy is to break the total number down into sets of ten reps. So, for the pull ups you would do 3 x 10 with as little rest as necessary. I would just recommend sticking with which ever strategy you pick for the entire round, and finish all of the prescribed reps before moving on to the next exercise. Once the pull ups are complete, move to the dip bars for a total of 40 dips.

Next up is a set of 50 ring rows (or slant rows if you don’t have access to rings). Lower the rings to waist height and lay underneath them with only your heals in contact with the ground. Keep your body completely rigid as you “row” your chest up to the rings and lower under control.

Once you have 50 total rows complete, transition to the ground and knock out 60 pushups. Immediately upon completing the circuit it’s time for another 1 mile run. On the second mile shoot for a target time of 1:30 above your mile PR time. Complete 3 rounds total of the circuit with a run before each one.

The third and final mile should be no more than 2 minutes slower than your best mile time. Once you have completed 3 mile runs with a full circuit in between each, finish up with a 6 minute plank. Switch to side planks when necessary but try not to take any breaks.

Exercise Sets Reps
1a. 1 Mile Run 3 -
1b. Pull Ups 3 30
1c. Dips 3 40
1d. Ring Rows 3 50
1e. Push Ups 3 60

New Year's Workout 3

Workout #3 is an hour long grinding EMOM, which stands for Every Minute on the Minute. Set a timer or watch the clock for 1 hour and perform the following triset at the top of each minute for 60 minutes straight: 3 kettlebell hips swings, right into 5 pull ups, then drop to the ground and rep out 8 push ups.

The idea is to complete the circuit as fast as possible (with crisp form of course) so that you have the remainder of the minute to “rest” before starting another round at the beginning of the next minute.

Related: Power Hour - The "5 Minute Meltdown" Pump n' Burn Workout

This one not only requires physical endurance, but mental endurance as well. 60 trisets in 60 minutes is quite a task, and you had better be focused and prepared for the fatigue that will start to set in about a third of the way through.

I recommend using a heavy kettle bell, perhaps one that you could not do more than 5-6 swings with, and keeping the pull ups and pushups as strict as possible. Good Luck!

Exercise Sets Reps
1a. Kettlebell Swings 60 3
1b. Pullups 60 5
1c. Pushups 60 8
Posted on: Fri, 03/10/2017 - 22:07

Should this program be every other day for 3 days a week or 3 days in a row? Thanks!

M&S Team Badge
Posted on: Mon, 03/13/2017 - 09:02

Hi Mike,

I would perform them every other day. Some of these are full body or otherwise would work the same muscle groups on consecutive days if performed 3 days in a row. Gotta give your body time to recover from the workouts if you want to see improvements in your physique.

With that said, if your goal is fat loss, being in a caloric deficit is the name of the game. On your off days, try to be active so you can enjoy all of your meals and still see the needle on the scale going in the right direction.

Hope this helps!

Posted on: Mon, 03/13/2017 - 12:02

Which is the Meal Plan to follow with this program?
Thanks a lot in advance!

M&S Team Badge
Posted on: Mon, 03/13/2017 - 16:48

Hi Giovanni,

I know Coach Myers is very into clean eating. If your goal is fat loss, you'll want to be in a caloric deficit. Below is a link to our BMR calculator and clean eating diet guide. Figure out your maintenance level calories, subtract ~250-500 calories from that for a deficit, and aim to eat that many calories daily.

Hope this helps!