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With all the hard work and intense cardio you’re doing over the last three weeks of Rewired, it can be easy to think this is a “cut.” But that title doesn’t really do justice to the kind of transformation you’re undergoing in this trainer.
Sure, your physique will be more or less dialed in once you wrap up this trainer, provided you’re staying true to the nutrition plan and following the workouts as written. But ultimately, your goal in this trainer is to see what it’s like to live at a level of fitness where you could be “photo ready” in a matter of 3-4 weeks year-round. Cut the cut and embrace a truly fit life!
Morning: HIIT Cardio Circuit (3 rounds)
![Burpees]()
![Burpees]()
Burpees
20 reps![Jumping Jacks]()
Jumping Jacks
75 reps![High Knees]()
![High Knees]()
High Knees
50 reps![Elliptical Trainer]()
![Elliptical Trainer]()
Elliptical Trainer
5 minutes at 60-65%
Evening: Shoulders, Calves, Abs
Rest: 30-60 sec between supersets and trisets
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Cardio Warm-up
![Jogging-Treadmill]()
![Jogging-Treadmill]()
Jogging – Treadmill
5 minutes, 55-60%-
Warm-up Superset
![Supine Two-Arm Overhead Throw]()
![Supine Two-Arm Overhead Throw]()
Supine Two-Arm Overhead Throw
1 set of 12![Plank]()
![Plank]()
Plank
1 set for 30-60 seconds-
Superset
![Side Lateral Raise]()
![Side Lateral Raise]()
Side Lateral Raise
3 sets of 10 reps![Dumbbell Shoulder Press]()
![Dumbbell Shoulder Press]()
Dumbbell Shoulder Press
3 sets of 10 reps, dropset each set for 4-6 reps-
Superset
![Seated Bent-Over Rear Delt Raise]()
![Seated Bent-Over Rear Delt Raise]()
Seated Bent-Over Rear Delt Flye
3 sets of 10 reps![Arnold Dumbbell Press]()
![Arnold Dumbbell Press]()
Arnold Dumbbell Press
3 sets of 10 reps, dropset each set for 4-6 reps-
Superset
![Landmine 180]()
![Landmine 180]()
Landmine 180
3 sets of 10 reps![Cable Crunch]()
![Cable Crunch]()
Cable Crunch
3 sets of 10 reps, dropset each set for 4-6 reps-
Superset
![Calf Press On The Leg Press Machine]()
![Calf Press On The Leg Press Machine]()
Calf Press
3 sets of 10 reps, dropset each set for 4-6 reps![Seated Calf Raise]()
![Seated Calf Raise]()
Seated Calf Raise
3 sets of 10 reps, dropset each set for 4-6 reps
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This article:
James Grage's Rewired 9-Week Fitness Trainer – Day 54 Shoulders, Calves, Abs