1. Affirmations/Prayer

Start your day with a deliberate focus on positivity. Within the initial 20 minutes of waking up, engage in positive self-talk and affirmations. These affirmations are powerful tools to counter self-sabotaging thoughts. Additionally, express gratitude and set intentions through prayer, irrespective of your spiritual beliefs. Scientifically, this period, known as the alpha stage, is when your subconscious is most receptive, making it an ideal time for these practices.


1.Write down 7 affirmations. Affirmations are positive statements that can help you overcome self-sabotaging and negative thoughts.

2.Repeat each one 3 times, either out loud or in your head. 

3.This MUST be done within the first 20 minutes of your day. You may repeat as often you feel necessary throughout the day. 


Write out a prayer of gratitude. Express all the things you’re grateful for and then ask for what it is that you desire most. Ask with full belief that God/The Universe/ Your Subconscious will make it happen. Whatever your belief, science is now proving that ‘thoughts become things”, so why not direct your thoughts towards positive experiences? Please trust this process. It works if you do.

2. Cold Water Therapy

Integrate cold water therapy into your morning routine. Begin with a cold shower, even if only for a few seconds, gradually working your way up to 30 seconds or more. This practice awakens your senses, enhances alertness, and strengthens your resolve. For even more significant benefits, consider periodic ice baths (2-4 times a week, 1-5 minutes each) with adjustments for specific fitness goals.

Cold Shower

Within your first 20 minutes of waking, dive into your first challenge of the day – A COLD SHOWER. When starting out, even just 10 seconds is enough and will give you many benefits, but your aim should be a minimum of 30 seconds, every morning without fail. You can go as long as 5 minutes once you become adapted and you’ll see that the longer you do, the better you feel afterwards. 5 minutes is our limit, and I don’t recommend any longer.

Ice Bath

Ice Bath should be done 2-4 times per week, and for 1-5 minutes each sitting. If your goals are muscle gain (hypertrophy), then avoid Ice Bath’s for at least 6 hours prior to your workouts. If your main focus is performance, you may ice bath immediately after sessions.

3. Shredfast Workout

Prioritize your physical fitness by scheduling your ShredFast Workout before noon. Beyond the physical advantages such as mood elevation, appetite control, and metabolic rate enhancement, exercise contributes to improved mental clarity and attention. Choose a workout level based on your fitness experience: beginner, intermediate, or advanced. Gradually progress and challenge yourself as you become more adept.


If you’re new to ShredFast, we recommend starting with our ‘Ultimate Beginner Course,’ conveniently located in the workout section of our Website & App. This programme is designed for three workouts per week, with a total of six workouts to complete. By following this regimen, you’ll progress through the course in about one month. Additionally, we’ve provided two tutorial videos covering all exercises and aspects related to ShredFast to ensure you have all the information you need.


Once you feel ready, you’ll then progress onto the ‘Intermediate’ workouts. These workouts are brand new and updated every Sunday for the new week. I recommend doing 1 month of just Intermediate workouts, which is 3 per week, Monday, Wednesday & Friday. The workouts are roughly 55 minutes long and consist of Kettlebell & Bodyweight exercises. After your month introduction to Intermediate, you may then progress further and perform 1 of the additional 3 workouts which are posted Tuesday (Body Blast), Thursday (Power Up) and Saturday (Elevation). These workouts are roughly 45 minutes and again, consist of Kettlebell & Bodyweight exercises. Each month that passes you then add another session if you feel ready and able. The goal is to perform 6 workouts per week by month 5.


When you have completed month 5, you should then be ready for the ‘Advanced’ ShredFast workouts. The sessions are roughly 65 minutes and consist of Kettlebell & Bodyweight exercises. You may allow yourself a 2-week introductory period when beginning the advanced sessions, meaning you can cut down on 1, or all 3 of the additional workouts while you adapt to the increased intensity and duration, although I don’t feel this will be necessary for most. As always, listen to your body.

4. Walking/Running

Incorporate distance-based activities into your routine. Whether walking or running, these exercises provide a meditative experience while offering immense physical and mental health benefits. If weight loss is your primary goal, commit to a daily 5-kilometer walk, with exceptions on designated running days. For those focusing on strength and size, 2-5 kilometers daily is sufficient. If cardiovascular fitness is your target, incorporate running into your routine, aiming for at least four sessions per week.

Weight Loss

If weight loss is your main objective, you should be walking a minimum of 5 kilometers per day. It may sound like a lot alongside your ShredFast Workouts, but to bring your weight down quickly and begin to focus on the most important aspect of the ShredFast Methodology; Strength & Fitness, you must commit to this. The only two exceptions are Tuesday & Thursday, which are running days on the Programme. Perform only the running workouts on these days.

Strength & Size

If strength & size is your main objective, you should still walk every day, but it doesn’t have to be as far. Anywhere between 2-5 kilometers is acceptable.

Cardiovascular Fitness

If improving your cardiovascular fitness is your main objective, run, run and run some more. Health permitting (meaning you have no leg, back or hip injuries), you should be running a minimum of 4 times per week. This includes your Tuesday ZONE 2 and your Thursday SHREDZONE RUN. The added running days are Monday and Friday, meaning you would be run; Monday, Tuesday, Thursday & Friday. Leaving Wednesday, Saturday and Sunday as your non-running days. Monday should be 5K for time, which you can log in your ShredStats, and the Friday should be a Distance Run – Over 10k.

5. Reflection/Leveling Up

Reflecting on your daily actions is integral to measuring progress. Spend at least 5 minutes each day in quiet contemplation. Ask yourself questions that prompt self-improvement, such as evaluating your pursuit of goals, acknowledging areas for improvement, and setting incremental objectives for the next day. This practice fosters self-awareness and ensures continual advancement in various aspects of life.

Asking yourself insightful questions such as:

What have I done today that has moved me closer to the person I want to be?

Have I pursued my goals and ambitions today?

What could I have done better?

Am I proud of my actions?

What would you like to do better tomorrow?

 The following day must always be an improvement on the day before in some way. Whether that’s personally, business, family or friends related, you must do and be better than you were the day before. Just 1% better. Small, incremental progress will compound over the course of 3 months, 6 months, 9 months and 12 months. The changes you can make in one year of your life is exponential, but you must stay consistent.



The goal is: DON’T MISS A DAY. Accumulate 42 days (6 weeks) straight. Then take it to 84 days (12 weeks) and so on.

The goal for this rule is very simple. Consistency is required to see any results in the subconscious mind. If you miss days, you can quickly lose the habit and you’ll find it hard to regain momentum. DON’T MISS A DAY.


3 Minutes Cold Shower

5 Minute Ice Bath (fully submerged with only your head out of the water)

The goal for this rule is to reach the time above for either one. Not both combined. I understand that most people don’t have access to an ice bath so the cold shower is the alternative and most popular option, but I would highly recommend an ice bath at least once a month. Build your way up to the time stated and be sensible. Listen to your body.



In the ShredStat section of the app, you’ll find the “Kettlebell Weight” icon, which explains the BIG 5 complex used to determine your kettlebell weight. The key principle is that you should only move up in weight when you can complete this complex with perfect form. Here’s a breakdown of the recommended kettlebell weight, based on your bodyweight and your stage in the journey:

1. Beginner: 1/5 of Bodyweight

2. Intermediate: 2/5 of Bodyweight

3. Advanced: 3/5 of Bodyweight

4. ShredFast Athlete: 4/5 of Bodyweight

5. Champion: Bodyweight

Kettlebells are typically available in even-numbered increments. If your bodyweight doesn’t match an even number, round up or down to the nearest even number kettlebell. For example, if your bodyweight is 61kg, aim for 12kg kettlebells (2 x 6kg) as the closest even number.

The ultimate goal is to reach the ShredFast Athlete level. Becoming a Champion is a challenging achievement. We encourage you to reach out when you do, as we’d love you to become a ShredFast Ambassador.

Starting ShredFast, it’s expected to take at least 12 months before you can lift the recommended weight per pound of bodyweight, so take your time and avoid rushing the process. Remember that increasing weight isn’t always necessary; you can continue with a weight that suits your goals and physique. The competition is against yourself, not others. These goals are designed for those who are more competition-driven.


The goal for all ShredFast subscribers is to achieve a resting heart rate below 60 beats per minute, with the optimal range being between 40-60. Achieving this target requires a combination of factors, including regular exercise, quality sleep, moderation of caffeine intake, effective stress management, and maintaining proper hydration levels.

Let’s delve deeper into the factors that can help you achieve and maintain a resting heart rate below 60 beats per minute:

1. Regular Exercise: Engaging in regular physical activity, such as cardiovascular workouts and strength training, can improve your heart’s efficiency. Exercise helps lower your resting heart rate by making your heart stronger and more effective at pumping blood.

2. Quality Sleep: Adequate and high-quality sleep is essential for overall health, including heart health. Aim for 7-9 hours of uninterrupted sleep per night. Poor sleep can lead to an elevated resting heart rate.

3. Moderation of Caffeine: While some caffeine consumption is acceptable for most people, excessive caffeine intake can lead to increased heart rate and potentially disrupt sleep. Be mindful of your caffeine consumption, especially in the hours leading up to bedtime.

4. Stress Management: Chronic stress can elevate your resting heart rate. Practicing stress-reduction techniques like meditation, deep breathing exercises, or yoga can help keep stress levels in check and positively impact your heart rate.

5. Hydration: Proper hydration is crucial for maintaining cardiovascular health. Dehydration can strain your heart and lead to an elevated resting heart rate. Ensure you drink enough water throughout the day, especially during physical activity.

Incorporating these elements into your lifestyle can contribute to achieving and maintaining a resting heart rate within the optimal range of 40-60 beats per minute. It’s essential to remember that these factors work together synergistically to promote heart health, so a holistic approach is key to reaching your goal.

Burpee AMRAP10

Beginner = 20 – 50 reps

Intermediate = 50 – 130 reps

Advanced = 130 – 200 reps

Champion = 200+ reps


Beginner = 0:30 – 1:00

Intermediate =1:00 – 4:00

Advanced = 4:00 – 7:00

Champion = 7:00+


Beginner = 30-40 minutes

Intermediate = 22-30 minutes

Advanced = 19-22 minutes

Champion = Sub 19 minutes


The primary goal for ShredFast subscribers is to walk 5 kilometers per day, along with completing all the running sessions on the provided running timetable. While running is optional and not mandatory, it’s highlighted that incorporating these running workouts alongside the ShredFast program can accelerate both fat loss and weight loss results. The ShredFast workouts on their own are effective, but adding running can enhance the overall impact on your fitness and weight management goals. The choice to include running is up to individual preferences and fitness levels.


The primary goal is straightforward: Do not skip a day. Dedicate 10 minutes each day to reflection. This should be done at the end of your workday, just before you unwind for the evening. To assist with this, utilize both the Accountability Tracker and the ShredStat’s section of the app to monitor your progress in various aspects of your wellness journey. Consistency and self-reflection are key to achieving your goals effectively.

Luke Powell's 5 key principles for success

1. Consistency: Maintaining unwavering dedication to your goals.

2.Trust: Building a foundation of trust with yourself and others.

3.Always Show Up: Reliably being present and committed to your endeavors.

4.Quality Over Quantity: Prioritizing excellence in every endeavor rather than sheer volume.

5.Go Fast – Go Alone. Go Far – Go Together: Recognizing the value of collaboration and being open to assistance from others.