Release date: August 2020

2 Weeks Shred Challenge

Type: Abs, Weight Loss, Full Body

Equipment: Fitness Mat, Dumbells (Optional), Resistance Bands (Optional)

35-60 min

Per day

14 Days


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Before/After Meals FAQ
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  • Week 1
  • Week 2
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  • DAY 1

    5 workouts | 38 min (in total)

    DAY 2

    5 workouts | 35 min (in total)

    DAY 3

    5 workouts | 40 min (in total)

    DAY 4


    DAY 5

    6 workouts | 45 min (in total)

    DAY 6

    6 workouts | 50 min (in total)

    DAY 7


    DAY 8

    5 workouts | 45 min (in total)

    DAY 9

    5 workouts | 40 min (in total)

    DAY 10

    5 workouts | 45 min (in total)

    DAY 11


    DAY 12

    5 workouts | 50 min (in total)

    DAY 13

    5 workouts | 35 min (in total)

    DAY 14

    6 workouts | 60 min (in total)

    Show All
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    Can I really get abs in two weeks?

    It depends on a number of factors. The leaner you start out this challenge the higher the chances you’ll be able to see strong definition in the ab area. Most people won’t get the shredded defined abs look in 2 weeks, but this does not mean you won’t develop your ab muscles, especially if you train them regularly. Abs are visible only when you are at a low enough body fat percentage! And while genetics do play a part, by working the core and slowly leaning out over a consistent period of time, the chances of getting defined abs are a lot higher.

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    What’s the difference between the 2019 and the 2020 2 Week Shred?

    The 2 Week Shred 2020 is more challenging than the one released in 2019. Although the goals are similar, I have added more resistance and included new variations of some exercises. It is definitely a step up from 2019! But don’t be discouraged, this challenge is suitable for everybody! Remember, there are always low impact modifications for all exercises.

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    Which version should I do? 2019 or 2020?

    This is very dependent on your fitness level and what you find most appropriate. The 2019 2 week shred is slightly easier than the 2020 and is great for people just starting out. The 2020 version is more challenging and does involve a bit of resistance. They are both great options, but it really depends on your goal!

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    I’m losing motivation despite it only being two weeks, what should I do?

    We all have those days where we don’t feel like exercising - it’s completely normal! My advice would be to have a little bit of discipline, and try to push through, but it’s important to listen to your body and to realise what is best for you on that day. If you’re finding it way too difficult, don’t be discouraged, and don’t push yourself if you’re body is telling you it’s too much. Remember that the schedule is only a guide, and you can can take longer to finish the program if you want!

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    This is my first time working out so consistently, I’m so sore!

    A little bit of soreness is very normal, especially for someone just starting out on their fitness journey. I highly suggest doing the warm up and cool down to really loosen up those muscles you were working, and avoid exercising if you are too sore (or switch to the lower impact option / do less reps). If you think you’ve injured yourself, it’s important to stop exercising immediately and see a healthcare professional.

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    Two weeks is a short time, can I do the challenge twice in a row?

    It’s okay to do the challenge for a month if you wish to. However, I suggest taking at least 4-5 rest days in between to let your body recover and not doing the challenge for any longer than a month. If you choose to continue please feel free to replace videos with other similar ones for more variety. It’ll be more fun that way too!

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    Some episodes require equipment but I don’t have any, what should I do?

    If you do not have the dumbbells, don’t worry. You can substitute the dumbbells with filled water bottles, water bottles with rocks, canned food or any heavier handheld item. Please make sure you do not hurt yourself with whatever piece of equipment you choose to use. Alternatively, if you do not wish to use equipment, I have provided modifications which you can do with bodyweight alone.

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    What weights should I use/start with?

    It really depends on how much weight training you’ve done in past. If you’re new to it, then start light. 1-4kg (2-8lbs) may be enough and you can slowly progress with heavier weights. Remember to take it slow, and focus on your form.

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