Shredded and Dangerous Workout Plan

I’ve been getting really into Brazilian Jiu Jitsu training lately. So much so, I haven’t been to gym in a couple of weeks. All I’ve been doing is rolling on the mats.

But I want to make sure the physic I’m building is able to take on more than just what happens on the Jiu Jitsu mat. I like being ready for anything.

For now, I’ll be following this workout plan to compliment Brazilian Jiu-Jitsu training. However, it can be considered a hybrid plan which could be adapted to any sport or for overall fitness.

The focus will be on strength and speed. Add in a good diet and some quality sleep and the shreds will be inevitable.

There are three separate workouts. Each can be substituted for the other because they each target the whole body through a combination of various exercises. The split is for variety. Feel free to remix 1 with 2 or 3 with 2 or any way you see fit.

If they seem simple, it’s because they are. You don’t want to be spending all day at the gym and neither do I. We’re both in a hurry.

Shredded and Dangerous 1

Warmup: 5-minutes walking, 5-minutes active stretching

Rest time: 60-90 seconds

Total workout time: <45-minutes

 Shredded and Dangerous 1

Shredded and Dangerous 1

Single leg squats: Put one leg on a box and the other leg out in front, squat with front leg whilst back leg holds balance. Can add weight with kettlebells.

Kick sits: Start in bear crawl position, keep both hands on ground whilst thrusting right leg underneath body to come out to the left, bring right leg back to starting position and then do the opposite with the left leg. Repeat at a fast pace.

V-hold: Lay with back on the ground, extend legs and arms, suck belly button into ground and keep hands and legs off the floor at 30-degrees.


Shredded and Dangerous 2

Warmup: 5-minutes walking, 5-minutes active glute stretching

Rest time: 60-90 seconds

Total workout time: <45-minutes

 Shredded and Dangerous 2

Shredded and Dangerous 2

Kettlebell swings: Grab the kettlebell with two hands, swing between legs and then up just above the head, bring down through the legs and repeat for rep count.

Single arm kettlebell thrust: Grab the kettlebell with one hand, pull up to the chest and then press it above your head. Lockout the arm and then bring it down to your chest and lower it to the ground.

Single leg glute raises: Lay on your back with your legs extended, bring one foot close to your butt with your knee in the air. Then raise your hips by squeezing your glutes and keeping your opposite leg extended pointed outwards.

Reverse V-hold: Same as the regular V-hold except you’re on your stomach, arms and legs still stay at 30 degrees off the ground and belly button still gets sucked into the spine.


Shredded and Dangerous 3

Warmup: 5-minutes walking, 5-minutes active stretching

Rest time: 60-90 seconds

Total workout time: <45-minutes

 Shredded and Dangerous 3

Shredded and Dangerous 3

Monkey bar climb: If you don’t have monkey bars (multiple pull up bars in a row), alternate your hands on and off the same bar for 30-seconds. Eg. Left-hand holds on whilst right hand lets go, then swap every second for 30-seconds.

Rock pull-ups: Use rock climbing rocks for pull-ups, if your gym doesn’t have rocks, do three finger pull-ups instead (index, middle finger and ring finger).

Lizard crawl: Start in plank position with arms extended. Move right arm forward whilst bending left at the elbow. Whilst right arm moves forward, left leg comes up to meet left arm. When left leg meets left arm, left arm moves forward with the body and right arm takes the weight of the torso. Then right leg comes to meet right arm and the cycle continues for the allotted time.

Exercise Bank

If you finish the exercises within 45-minutes, you can add in whatever you want. And if you’re ever looking for extra exercises to do, you can take them from here.

  • Deadlift

  • Kettlebell swings

  • Kettlebell flow

  • Rock grip pull ups

  • Glute raises

  • Single leg squats

  • Animal crawl

  • Bear crawl

  • Farmers carry

  • Pull-ups

  • Dips

  • Kick sits

  • V holds

  • Reverse V holds

  • Ring dips

  • Single leg press

  • Monkey bar climb

  • Bench press

  • Medicine ball throws

  • Handstand holds

These workouts are made to give you the most bang for your buck. They hit a combination of all different body parts in a short period of time. They’re not made to ultra-gruelling either. You should be able to walk out of the gym after 45-minutes of doing these and feel good, not absolutely drained.

Using these kind of workouts, an example week of training might look like:

  • Monday — Shredded and Dangerous 1

  • Tuesday — Brazilian Jiu Jitsu

  • Wednesday — Shredded and Dangerous 2

  • Thursday — Brazilian Jiu Jitsu

  • Friday — Shredded and Dangerous 3

  • Saturday — Brazilian Jiu Jitsu

  • Sunday — Rest

This is the schedule I’ll be following for the next few months.

If you have any questions, leave a comment or send me a message on Instagram, I’ll be posting some video demos of the exercises listed there soon.