Coach Artemis here!
The Iron Body Summer Shred is based upon an Iron Body Shred program that I wrote for myself to follow the weeks leading up to my wedding AND that I followed after I returned from my wedding to get back into the swing of things ;).
My goal was to increase lean body mass, shed some fat, and improve muscle definition so that I could look shredded in my wedding dress and for parading around in my bikini while on my honeymoon in Hawaii ;).
This program did just that and then some. In addition to reaching my lean body mass goals and transforming my legs into "OH MY QUAD!", kick ass, lean kettlebell swinging machines like I had never seen before on myself, I also built strength relative to the program, e.g, 24kg (53lbs) became very easy to swing for multiple sets of 25 reps and 28kg (62lbs) became very easy to swing for multiple sets of 15 reps.
I felt great throughout the program, like a lean, mean, kick ass kettlebell swinging machine, and I know you will too!
This program is an intermediate to advanced level 12-week program.
The first 4 weeks are 5 training days with an optional 6th training day that is just a movement and recovery day. Although this 6th day will turn into an actual work day with low volume swings (comparative to the rest of the training days) in the 10th week of the program.
Work sets start at 3 sets for weeks 1-4, then go to 4 sets weeks 5-8, then 5 sets weeks 9-12.
Daily workouts will take about an hour for weeks 1-4, then gradually take a little longer in weeks 5-8 and weeks 9-12 ranging from 1 hour and 15/20 min depending on how much rest time you need as you work. I discovered that the days I paired swings with leg movements took longer than on the days that I paired the swings with upper body movements.
If necessary, workouts can be divided up into two parts within a day, Part I: Strength done at one time of day and Part II: Swing Sequence done at another time of the day.
Swing Volume increases as follows over the course of the program:
Weeks 1-3: 1,008 swings per week
Week 4: 1,148 swings per week
Week 5: 1,414 swings per week
Weeks 6-7: 1,534 swings per week
Week 8: 1,684 swings per week
Week 9: 1,950 swings per week
Weeks 10-12: 2,150 swings per week
Swing, sweat, SHRED and ENJOY!!
Pull-up Bar (including super bands if you need to do band assisted pull-ups, or weight belt for weighted pull-ups)
ValSlides or Furniture Movers
TRX or Rings or some other suspension trainer
Single Leg Squat Stand or Bench
Step with risers or Box
Must have experience working with single and double kettlebells for swings, presses, cleans (for front squats), and front squats.
All sales are final. No exceptions.
Artemis Scantalides, NASM-CPT, StrongFirst Team Leader, StrongFirst Lifter (SFL), StrongFirst Bodyweight (SFB), CK-FMS, DVRT I, Pn1Artemis is a former Ballet Dancer turned Kung Fu Black Belt and most recently the 9th woman in the world and the lightest woman to date as of July 25, 2014 to pass the Iron Maiden Challenge (24kg-53lbs Weighted Pull-up, Strict Military Press, and Pistol Squat). Based upon her dance and martial arts background, Artemis is focused on helping clients to develop great movement before building strength on top of that movement. Artemis believes that any goal is possible as long as you train for it and she proved it by completing the Iron Maiden Challenge as a lightweight. As former Co-Owner and CEO of Iron Body Studios, Performance Conditioning Specialist for Cirque du Soleil, Owner of Iron Body Training Systems, Author of the Blog Iron Body By Artemis, Creator and Founder of the I Am Not Afraid To Lift workshop series, and former ReebokONE Fitness Ambassador, Artemis seeks to empower women through strength as she continues to encourage and inspire women to not be afraid to lift weights and she swears by kettlebell training and strength training, as she states: “Kettlebell training and strength training not only strengthened and changed my body, but also my mindset.” ***** Eric Gahan, MS, LAT, ATC, SFG, CSCS, CK-FMS, DVRT I Eric’s eye for movement began while working with Division I athletes in undergraduate studies at Canisius College and then continuing at the University of Kentucky. Professionally Eric has worked with athletes from St. Bonaventure University, the University of Mississippi and future MLB/NFL players. Eric served as the Senior Athletic Trainer for football at the University of Mississippi and Senior Athletic Trainer at Boston University and Head Therapist for Cirque du Soleil located in Las Vegas, Nevada. This experience has helped Eric develop a keen eye for helping athletes and clients merge the gap from injury to return to high level of fitness. Now Eric co-owns and operates EmpowerU Online Coaching with his wife, Artemis. *****
Follow this program to get shredded and strong! The Summer Shred 12-week program will help you to increase lean body mass, shed fat, improve muscle definition and build crazy kettlebell strength!