THE ULTIMATE

TRAINING
SYSTEM FOR
WOMEN

I N I N G
TR A
GU I D E

SPEED SHRED WORKOUTS | 3

TRAINING
A SOLID WORKOUT
PLAN IS AN INTEGRAL
PART OF ANY FITNESS
JOURNEY.
With only one 10 to 30-minute
session every other day, you can
greatly enhance your strength, build
muscle, and burn fat with SPEED
SHRED. Combine this program’s
SPEED SHRED Workouts along with
its’ accompanying SPEED SHRED
Nutrition Prescription and you will
become stronger, pack on more lean
muscle, shred fat, and look great.
Speed Shred has 4 different phases,
each with a unique workout protocol.
Every phase has three levels.
THE 3 LEVELS OF
SPEED SHRED
• Level 1 (Beginner)
• Level 2 (Intermediate)
• Level 3 (Advanced)
Depending on what your goals are
and/or what you have time for, you
will choose Level 1, 2, or 3. The idea
is to eventually work up to Level 3
(Advanced).
Level 1 (Beginner) takes only 10 minutes
to complete. You will perform the “A”
workout protocol and then move to “B”
workout protocol. Do this only once.
Level 2 (Intermediate) takes 20 minutes
to complete. You will perform the “A”
workout protocol and then move to the
“B” workout protocol. Once you’ve
completed both “A” and “B” once,
you’ll repeat the level once more for a
total of two cycles.
Level 3 (Advanced) takes 30 minutes
to complete. You will perform the “A”
workout protocol and then move on to
the “B” workout protocol. Once you’ve
completed this once, you’ll repeat the
level twice more for a total of three cycles.
SPEED SHRED WORKOUTS | 4
THE 4 PHASES
OF SPEED SHRED
These workout protocols were
specifically put together for
maximum results. There are 4
phases, each lasting 2 weeks. At
each successive phase, you should
experience a slightly different
metabolic effect.

WORK/REST SCENARIO
The work/rest scenarios were
designed to become progressively
harder in each new phase with the
goal of quickly getting your body
lean and toned.

In order to do this, we constantly

vary the routine to create a
different stimulus response. The
more successful we are at doing
this, the faster the rate of change.

In just 8 weeks, we will get you

into the best shape of your life!

SPEED SHRED WORKOUTS | 5

PHASE 1: THE PRIMER
PHASE (WEEKS 1 & 2)
During Phase 1, you will be completing
a protocol that includes strength
building exercises (thrusters, single leg
DB lunges, etc.) and standard, non-
active rest periods.
PHASE 2: THE ISO REST
PHASE (WEEKS 3 & 4)
During Phase 2, you will be completing
a protocol that includes strength-
building exercises, but you will be doing
an isometric hold (plank) or active rest
instead of the standard, non-active rest
period in Phase 1.
IMPORTANT NOTE: If you want to
lessen the level of difficulty, you can
do a standard, non-active rest instead
of the isometric holds. However, it’s
recommended that you only do this
during the “A” workout protocol.
If you do choose to substitute a standard
non-active rest during the “B” workout
protocol, it is recommended that you only
do this instead of the 20-second strength-
training exercises and NOT instead of the
40-second the isometric holds.
PHASE 3: THE STRENGTH &
CORE PHASE (WEEKS 5 & 6)
During Phase 3, you’ll be completing a
protocol that includes strength-building
exercises followed by core exercises
instead of the standard, non-active rest
period.
Rest for 1 to 3 minutes between the “A”
workout protocol and the “B” workout
protocol.
IMPORTANT NOTE: If you want to
lessen the level of difficulty, you can do a
standard non-active rest instead of the core
exercises. However, it’s recommended
that you only do this instead of the
20-second core exercises (plank-up, sit-up
V, etc.) during the “A” workout protocol.
However, if you do choose to take a
standard non-active rest during the “B”
workout protocol, it is recommended that
you only do this instead of the 20-second
strength-training exercises (snatch,
renegade row, etc.), NOT in place of the
40-second the core exercises.
SPEED SHRED WORKOUTS | 6
PHASE 4: THE DYNAMIC
PHASE (WEEKS 7 & 8)
During Phase 4, you will be completing
a protocol that includes strength-
building exercises followed by dynamic
intervals, instead of the standard, non-
active rest period.
Rest for 1 to 3 minutes between the “A”
workout protocol and the “B” workout
protocol.
IMPORTANT NOTE: If you would like
to lessen the level of difficulty, you can
do a standard non-active rest instead
of the dynamic exercises. However,
it’s recommended that you only do
this instead of the 20-second dynamic
exercises (power jack, burpee, etc.)
during the “A” workout protocol.
However, if you do choose to take a
standard non-active rest during the “B”
workout protocol, it’s recommended
that you only do this instead of the
20-second strength-training exercises
(snatch, renegade row, etc.), NOT
instead of the 40-second dynamic
exercises (power jack, burpee, etc.).
BEFORE
YOU BEGIN:
It is important to understand that any
effective fitness program must be
based upon 3 foundational principles:
(i) form, (ii) consistency, and (iii)
intensity.
I. FORM
Proper form is a must. That is why I
have included a step-by-step video
exercise library in this program. I
encourage you to go through this
to ensure that you are doing the
movements correctly.
I realize that as intensity increases, for
may suffer. Nevertheless, make sure
you are mindful of proper form and
correct course whenever possible.
SPEED SHRED WORKOUTS | 7
II. CONSISTENCY
Once proper form is in place,
consistency is the next piece. Form
and consistency go hand-in-hand. We
are looking for consistently solid form.
III. INTENSITY
This is where it gets fun; once you are
practicing proper form and consistency,
you can turn up the workout intensity
a notch or two.
WEIGHT
TRAINING:
Because SPEED SHRED involves plenty of
weight and strength training work, you do
NOT have to train with weights in addition
to the workout protocols in this program.
However, if you are already doing
weight training and decide to
incorporate SPEED SHRED into your
fitness regimen, doing SPEED SHRED
for a maximum of 10 to 20 minutes
is sufficient. Ideally, I don’t want you
to stop weight and strength training if
you’re already doing so because SPEED
SHRED was specifically designed for
those individuals who are NOT currently
strength training; for them, strength
work is recommended. Because there is
so much strength training within SPEED
SHRED, you don’t have to do any
additional strength work.
Another alternative for those already
weight training is to do SPEED SHRED
on a separate day, by itself, until you
work your way up to SPEED SHRED’S
ADVANCED LEVEL. Once you reach
the advanced level, 40 to 50 minutes
of weight training followed by 10 to
20 minutes of SPEED SHRED is a very
acceptable workout.
IMPORTANT NOTE: Always strength
train with weights prior to any high-
intensity or aerobic-based training.
AEROBIC-BASED TRAINING
If you are doing other high-intensity or
aerobic-based training, it is recommended
that you substitute and replace it with
these SPEED SHRED workouts.
Too much high-intensity or aerobic-based
training can do more harm than good.
SPEED SHRED WORKOUTS | 8
FINAL WORD:
To really see the effects of any training
program, you must incorporate a solid nutrition
prescription. The same applies to SPEED SHRED.
Without positive reinforcement from a balanced
diet, you can count on minimal results.

I say this not to discour-age you, but rather

to be real with you and encourage you to
follow both the SPEED SHRED workouts and
the powerful Nutrition Prescription provi-ded
with this program.

In doing so, you are certain to lose body fat,

build lean muscle, and see a more attractive
physique within just a matter of weeks.

If you are serious about your body’s

transformation, then I am positive you will
see the results you want by following the HIIT
MAX workouts and Nutrition Prescription.

With that in mind. I would love to hear from

you.

You can find me on Instagram@morellifit.

I am always answering questions and
comments on my page.

To your success,

Michael Morelli Jr.

Your Dedicated Coach

SPEED SHRED WORKOUTS | 9

 A B
EXERCISE REPS/ REPS/
TIME TIME
Thrusters 40 sec. 20 sec.
Rest 20 sec. 40 sec.
Repetitions:
Level 1 =1x Dumbbell Deadlifts 40 sec. 20 sec.
Level 2 = 2x Rest 20 sec. 40 sec.
Level 3 = 3x MON & FRI
- Don’t forget to
Walking DB Lunge 40 sec. 20 sec.
add in RIP ABS - Rest 20 sec. 40 sec.
Good Morning 40 sec. 20 sec.
Rest 20 sec. 40 sec.
WEEKS 1-2
PHASE 1

Dumbbell Squat 40 sec. 20 sec.

Rest 20 sec. 40 sec.
Snatch 40 sec. 20 sec.
Rest 20 sec. 40 sec.
Renegade Row 40 sec. 20 sec.
Rest 20 sec. 40 sec.
WED & SUN

Thrusters 40 sec. 20 sec.

Rest 20 sec. 40 sec.
PushUp T 40 sec. 20 sec.
Rest 20 sec. 40 sec.
Push Press 40 sec. 20 sec.
Rest 20 sec. 40 sec.

FOR INDIVIDUAL EXERCISE INSTRUCTIONS: Refer to written instructions at

the end of this guide, or click here to view video instructions.

SPEED SHRED WORKOUTS | 10

 A B
EXERCISE REPS/ REPS/
TIME TIME
Split Squat 40 sec. 20 sec.
Plank 20 sec. 40 sec.
Repetitions:
Level 1 =1x Dumbbell Deadlifts 40 sec. 20 sec.
Level 2 = 2x Plank 20 sec. 40 sec.
Level 3 = 3x
Walking DB Lunge 40 sec. 20 sec.
MON
- Don’t forget to
add in RIP ABS - Plank 20 sec. 40 sec.
Good Morning 40 sec. 20 sec.
Plank 20 sec. 40 sec.
WEEKS 3-4
PHASE 2

Dumbbell Squat 40 sec. 20 sec.

Plank 20 sec. 40 sec.
Snatch 40 sec. 20 sec.
Wall Sit 20 sec. 40 sec.
Renegade Row 40 sec. 20 sec.
Wall Sit 20 sec. 40 sec.
Thrusters 40 sec. 20 sec.
WED

Wall Sit 20 sec. 40 sec.

PushUp T 40 sec. 20 sec.
Wall Sit 20 sec. 40 sec.
Push Press 40 sec. 20 sec.
Wall Sit 20 sec. 40 sec.

FOR INDIVIDUAL EXERCISE INSTRUCTIONS: Refer to written instructions at

the end of this guide, or click here to view video instructions.

SPEED SHRED WORKOUTS | 11

 A B
EXERCISE REPS/ REPS/
TIME TIME
Split Squat 40 sec. 20 sec.
Wall Sit 20 sec. 40 sec.
Repetitions:
Level 1 =1x Dumbbell Deadlifts 40 sec. 20 sec.
Level 2 = 2x Wall Sit 20 sec. 40 sec.
Level 3 = 3x
- Don’t forget to
Walking DB Lunge 40 sec. 20 sec.
FRI

add in RIP ABS - Wall Sit 20 sec. 40 sec.

Good Morning 40 sec. 20 sec.
Wall Sit 20 sec. 40 sec.
WEEKS 3-4 (cont.)
PHASE 2

Dumbbell Squat 40 sec. 20 sec.

Wall Sit 20 sec. 40 sec.
Snatch 40 sec. 20 sec.
Plank 20 sec. 40 sec.
Renegade Row 40 sec. 20 sec.
Plank 20 sec. 40 sec.
Thrusters 40 sec. 20 sec.
SUN

Plank 20 sec. 40 sec.

PushUp T 40 sec. 20 sec.
Plank 20 sec. 40 sec.
Push Press 40 sec. 20 sec.
Plank 20 sec. 40 sec.

FOR INDIVIDUAL EXERCISE INSTRUCTIONS: Refer to written instructions at

the end of this guide, or click here to view video instructions.

SPEED SHRED WORKOUTS | 12

 A B
EXERCISE REPS/ REPS/
TIME TIME
Split Squat 40 sec. 20 sec.
PlankUp 20 sec. 40 sec.
Repetitions:
Level 1 =1x Dumbbell Deadlifts 40 sec. 20 sec.
Level 2 = 2x Bicycle 20 sec. 40 sec.
Level 3 = 3x MON & FRI
- Don’t forget to
Walking DB Lunge 40 sec. 20 sec.
add in RIP ABS - SitUp V 20 sec. 40 sec.
Good Morning 40 sec. 20 sec.
Mountain Climber 20 sec. 40 sec.
WEEKS 5-6
PHASE 3

Dumbbell Squat 40 sec. 20 sec.

Trunk Rotations 20 sec. 40 sec.
Snatch 40 sec. 20 sec.
PlankUp 20 sec. 40 sec.
Renegade Row 40 sec. 20 sec.
Bicycle 20 sec. 40 sec.
WED & SUN

Thrusters 40 sec. 20 sec.

SitUp V 20 sec. 40 sec.
PushUp T 40 sec. 20 sec.
Mountain Climber 20 sec. 40 sec.
Push Press 40 sec. 20 sec.
Trunk Rotations 20 sec. 40 sec.

FOR INDIVIDUAL EXERCISE INSTRUCTIONS: Refer to written instructions at

the end of this guide, or click here to view video instructions.

SPEED SHRED WORKOUTS | 13

 A B
EXERCISE REPS/ REPS/
TIME TIME
Split Squat 40 sec. 20 sec.
Power Jack 20 sec. 40 sec.
Repetitions:
Level 1 =1x Dumbbell Deadlifts 40 sec. 20 sec.
Level 2 = 2x Burpee 20 sec. 40 sec.
Level 3 = 3x MON & FRI
- Don’t forget to
Walking Lunge 40 sec. 20 sec.
add in RIP ABS - Jump Knee Tuck 20 sec. 40 sec.
Good Morning 40 sec. 20 sec.
Jump Lunge 20 sec. 40 sec.
WEEKS 7-8
PHASE 4

Dumbbell Squat 40 sec. 20 sec.

Spiderman Climber 20 sec. 40 sec.
Snatch 40 sec. 20 sec.
Spiderman Climber 20 sec. 40 sec.
Renegade Row 40 sec. 20 sec.
Power Jack 20 sec. 40 sec.
WED & SUN

Thrusters 40 sec. 20 sec.

Jump Knee Tuck 20 sec. 40 sec.
PushUp T 40 sec. 20 sec.
Jump Lunge 20 sec. 40 sec.
Push Press 40 sec. 20 sec.
Burpee 20 sec. 40 sec.

FOR INDIVIDUAL EXERCISE INSTRUCTIONS: Refer to written instructions at

the end of this guide, or click here to view video instructions.

SPEED SHRED WORKOUTS | 14


JUMP KNEE TUCK
Start out standing with your feet shoulder
width apart.
Bend your knees into a deep squat as
you move your arms down by your side
and in a backwards motion behind your
back to gain power.
Quickly jump from the squat position,
raising your knees towards your chest.
Meet your hands with your knees.
Return to original position and repeat
until you complete the set.
THRUSTERS
Stand with your feet shoulder width
apart and your arms bent below your
ears, holding dumbbells of your choice.
Go into a deep squat, reaching a 90
EXERCISE
INDEX
Click here to view video instructions.
JUMP LUNGE
Start in a lunge position, with your right
leg in front, knee bent at a 90 degree
angle and your left leg bent, knee a few
inches above the ground.
Start to straighten out of the lunge pushing
off of your feet and jumping upwards.
During jump, switch your legs in the air
and land in a lunge with your left leg bent,
right knee a few inches from the ground.
Repeat, without stopping, until you
complete the set.
degree angle while keeping your hands
in place.
As you squat up, raise your arms straight
above your head.
Return down to squat position, bringing
your arms back down and repeat until set
is complete.
SPEED SHRED WORKOUTS | 15
 DUMBBELL DEAD-LIFTS
Start by selecting two dumbbells, weight
depending on your ability.

Stand with your feet shoulder length apart

and place a dumbbell by each foot.

Squat down, keeping your back straight,

and place on hand on each dumbbell.

Keeping your back straight, straighten

legs until you are standing upright, with the
dumbbells by your side.

Repeat until you complete the set.

WALKING DUMBBELL JUMP LUNGE

LUNGE This move is done the same as the
Start by selecting two dumbbells, and traditional lunge except you will jump
holding them with your arms straight by into the lunge as opposed to lowering
your side, feet shoulder width apart. into the slowly.

Keeping your left foot in place, lunge
forward so that your right knee comes
to a 90 degree angel, making sure your
right knee does not go beyond your
right foot. Your left knee should be a
few inches above the ground.
Next, straighten your right leg as you
move your left leg forward and end in a
lunge with your left leg bent.
Repeat, without stopping, until you
complete the set.
Starting with your feet shoulder width
apart, jump and land in a lunge position
with your right leg bent and your left knee
a few inches above the ground.
Hold this position for a few seconds.
Jump out of the lunge, switching your
legs in the air and landing with your left
leg bent, right knee a few inches above
the ground. Repeat until you complete
the set.

SPEED SHRED WORKOUTS | 16

 SNATCH BURPEE
Grab a dumbbell in one hand, gripping Start standing up straight with your feet
overhand, and stand with the feet shoulder width apart and your hands by
slightly wider than shoulder-width apart. your side.

Drop your hips until your knees are
bent at 90-degrees and the dumbbell
is resting on the floor.
Quickly pull the dumbbell toward the
ceiling while straightening your knees
and standing to the balls of your feet.
Return dumbbell to the ground, switch
hands, and repeat.
Bend down and place your hand flat on
the ground.
Jump your feet out so that your body is
now in a pushup position.
Return to bent squat position and use your
knees to jump off of the ground.
Return to original position and repeat until
you complete the set, making sure not to
take any time to rest between reps.

MOUNTAIN CLIMBER
Start out in a push-up position, with your
hands shoulder width apart and your back
straight.

Quickly bend your right knee and raise it

towards your shoulders, tapping your foot on
the ground when your knee is at your elbow.

Return to starting position and quickly move

your left leg to your shoulders.

Make sure not to pause between legs and to

move quickly but keep your posture.

SPEED SHRED WORKOUTS | 17

 PUSH PRESS
Start out with your feet shoulder width
apart, hold dumbbell weights of your choice.
Arms should be bent so that the weights rest
at shoulder level, right under your ears.

Bend into a squat, straighten your arms

above your head as you stand.

Return down to a squat lowering your arms

back to your shoulders.

Repeat until you complete the set.

PUSHUP T
Start out in a pushup position, hands shoulder width apart and your back straight.

Lower your body down into a pushup. Raise your body up and then turn, raising
your right arm up over your head so that your body looks like a T. Your arm should
stay straight as it raises off the ground, hips turning with both feet still on the floor.

Return to pushup position and repeat with your left arm.

RENEGADE ROW
In order to do this exercise, you will need two dumbbells, weight depending on your ability.

Go into a pushup position, placing your hands around the dumbbells opposed to flat on
the floor.

Staying in the pushup position, raise your right hand off of the ground, bending your
elbow to a 90 degree angle and raising your arm until your hand is level with your chest.

Return to original pushup position and repeat with your left hand.

SPEED SHRED WORKOUTS | 18

 DUMBBELL SQUAT
The dumbbell squat is the same as a
traditional squat, except you will hold
dumbbells by your side.

Start with your feet shoulder width apart,

back straight, and dumbbell of choice in
each hand with your arms by your side.

Bend your knees until you reach a 90 degree

angle.

Hold this position for a few seconds before

returning to stand.
Repeat until you complete the set.

GOOD MORNING WALL SIT

Hold dumbbells to your sides, with
feet shoulder width apart.
Stand with your head up, back
straight and your knees slightly bent.
Bend at the waist and lean forward
until your upper body is parallel to
the ground.
Pause for a moment before returning
to the starting position.
Repeat until you complete the set.
Start by standing with your back directly
against the wall, back straight, feet shoulder
with apart.
Go into a squatting position, keeping your
back against the wall, and stop when you
are squatting at a 90 degree angel.
Now hold this squat for 30 seconds until
returning to stand.
Repeat until you complete the set.

SPEED SHRED WORKOUTS | 19

TRUNK ROTATIONS
Stand tall with your feet shoulder-
width apart.
Place a bar on your shoulders
and bring your arms around the
bar, extend out and rest your
hands on top of the bar.
Twist your upper body all the
way to the right.
Without stopping, twist your
body all the way to the left.
SPLIT SQUAT
Start by standing with your right foot in front, left
foot in back, in a standing lunge position.
Lunge down until your right leg is at a 90 degree
angel and your left knee is only a few inches
from the ground.
Return to stand position and continue until you
complete reps for this side.
Then switch and complete reps with your left leg.
This exercise is similar to a lunge, except for
that you complete all reps on one side before
switching to the other.
SPEED SHRED WORKOUTS | 20
Speed Shred Training Guide
By Michael Morelli Jr.

Consult your physician and get permission before starting any exercise program
or altering your diet. The programs and information expressed within this book
are not medical advice, but for educational purposes only. This program is
designed for healthy individuals over the age of 18.

If you are taking any medications, you must talk to your physician before
starting any exercise program, including Six-Pack Finishers. If you experience
any lightheadedness, dizziness, or shortness of breath while exercising, stop the
movement and consult a physician.

The author is not responsible in any manner whatsoever for any injury or
health condition that may occur through following the programs and opinions
expressed herein. Dietary information is presented for informational purposes
only and may not be appropriate for all individuals.

The editors and publishers advise readers to take full responsibility for their
safety and know their limits. The ideas represent the author’s opinions and are
solely for informational and educational purposes.

No part of this book may be used or reproduced in any manner whatsoever

without written permission except in the case of brief quotations utilized in
articles and reviews.

SPEED SHRED WORKOUTS | 21

SPEED SHRED WORKOUTS | 22