Theme
Strength + Cardio Push
Rest
30–60 sec
Intensity
Moderate–High
Goal
Increase calorie burn while maintaining strength
Week 5 – Workout Demonstration
WORKOUT WEEK 5
WORKOUT WEEK 5 – FULL BODY + METCON
- AT-HOME
Warm-Up (5–7 min)
- 45 sec High Knees (march option)
- 15 Squats
- 10 Push-Ups
- 20 Glute Bridges
- 30 sec Plank
Strength Supersets (4 Rounds)
- A1 Goblet Squat – 12
- A2 Push Press – 10
- B1 Dumbbell Hip Thrust / Glute Bridge – 15
- B2 Renegade Row – 10/side
Cardio Conditioning (12 min)
AMRAP
- 12 Kettlebell Swings (dumbbell will work)
- 30 Mountain Climbers
- 40 Jumping Jacks
Core
- Plank – 60 sec
- Dead Bugs – 12/side
GYM VERSION
Strength
- Back Squat – 4×6–8
- Push Press – 4×6
Accessory Superset (3 Rounds)
- Barbell or Smith Hip Thrust – 12
- Chest-Supported Row – 12
Conditioning
Rower / Bike Intervals / Run (12 min)
45 sec hard
Rower / Bike Intervals / Run (12 min)
15 sec easy
WORKOUT WEEK 5 - LOWER BODY + ENGINE
- AT-HOME
Warm-Up
- 1 min Jump Rope or Fast March
- 12 Reverse Lunges
- 20 Calf Raises
Strength (4 Rounds)
- Dumbbell Front Squat – 12
- Step-Back Lunges – 12/leg
- Single-Leg Glute Bridge – 15/leg
Cardio Circuit (4–5 Rounds)
- 20 Squat Jacks
- 30 sec Wall Sit
- 40 sec High Knees
Core
- Side Plank – 40 sec/side
- Heel Taps – 30
GYM VERSION
Strength
- Hack Squat or Front Squat – 4x8
- Leg Press – 4x12
Conditioning (5 Rounds)
- Sled Push / Heavy Carry – 30 sec
- Bike – 45 sec hard
- Rest 30 sec
WORKOUT WEEK 5 - UPPER BODY + CARDIO FINISH
- AT-HOME
Warm-Up
- Arm Circles
- Scap Push-Ups
- 2 min light cardio
Strength Supersets (4 Rounds)
- A1 Floor Press – 12
- A2 Bent-Over Row – 12
- B1 Arnold Press – 12
- B2 Lateral Raises – 15
Cardio Finisher (EMOM 12)
- Min 1: 10 Push-Ups
- Min 2: 40 High Knees
- Min 3: Rest (Repeat 4 times)
Gym Version
Strength
- Lat Pulldown or Pull-Ups – 4x8
- Incline Dumbbell Bench – 4x10
- Seated Shoulder Press – 3x12
Conditioning
Assault Bike / Rower Intervals / Elliptical / Run (12 min)
- 30 sec sprint
- 30 sec easy
Week 5: Fat Loss Myths
Strong Is the Goal. Sustainable Is the Standard
You’ve officially made it through four full weeks of this program.
That matters.
Four weeks of showing up.
Four weeks of learning.
Four weeks of building habits instead of chasing quick fixes.
This is the beginning of Week 5 — and this is where many programs start to fall apart.
But this is not a typical program.
This Is Not a Fad
Most weight loss programs rely on extremes:
- Extreme restriction
- Extreme cardio
- Extreme rules
- Short-term results that don’t last
90 Days to Shred is different.
This is a structured, educational, habit-building program designed to change how you train, eat, recover, and think — not just how you look.
You are not “on a diet.”
You are building a lifestyle.
So let’s dive into some Fat Loss Myths together!
Myth #1: Lighter Is Better
One of the biggest myths in weight loss is that the goal is to weigh as little as possible.
In reality:
- Stronger bodies are healthier bodies
- Muscle creates shape, confidence, and stability
- Muscle supports metabolism and longevity
A strong body is a capable body — and capable bodies age better.
Strong is not bulky. Strong is powerful. Strong is sustainable. Strong is attractive.
Myth #2: More Cardio = More Fat Loss
Cardio has benefits — but endless cardio is not the answer.
Too much cardio without strength training can:
- Increase stress hormones
- Break down muscle
- Stall fat loss
- Lead to burnout
Strength training builds the foundation that allows fat loss to happen efficiently.
This program is designed to build muscle on purpose — because muscle is what drives long-term results.
Myth #3: You Have to Eat Less to Lose More
Severe calorie restriction slows progress — it doesn’t speed it up.
Under-eating can:
- Lower metabolism
- Increase cravings
- Disrupt hormones
- Reduce energy and recovery
- Make fat loss harder over time
Fat loss happens when the body feels supported — not threatened.
Myth #4: The Scale Tells the Whole Story
The scale is one data point — not a verdict.
It does not measure:
- Muscle gained
- Inches lost
- Strength improved
- Energy restored
- Confidence rebuilt
Body recomposition often looks like less change on the scale but more change in the mirror.
Progress is happening even when the scale is quiet.
Myth #5: Results Should Be Fast
Fast results often come from extreme measures — and they disappear just as fast.
Sustainable results come from:
- Consistency
- Education
- Recovery
- Patience
The changes you are making now are designed to last long after these 90 days.
Strong Bodies Are Sexy Bodies
Strong bodies move well.
Strong bodies feel confident.
Strong bodies recover better.
Strong bodies support longevity.
This program isn’t about shrinking yourself — it’s about building a body that can carry you through life with strength and resilience.
What You’ve Accomplished So Far
Take a moment to acknowledge this:
You didn’t quit.
You didn’t give up when it felt uncomfortable.
You didn’t chase shortcuts.
You chose structure.
You chose consistency.
You chose education.
That is powerful.
Your Focus This Week
This week is about trusting the process you’ve committed to.
Release:
- The pressure to rush
- The obsession with the scale
- The need for perfection
Lean into:
- Strength
- Consistency
- Capability
- Confidence
This isn’t just a program anymore.
This is a new standard you’re setting for yourself.
You are building something that lasts and you’re doing it the right way.
Keep going. The best changes are happening beneath the surface.
WEEK 5 COACHING MESSAGE
- Cardio volume increases—but weights stay challenging
- Breathing should spike after strength, not during
- Modify reps, not movement quality
- Hydration + electrolytes matter this week