The first time you access SHREDDY you will be asked to provide some personal data and select the primary goal you are looking to achieve by using the app: Lose weight, Maintain weight or Gain muscle.

Depending on the information you provide, you will be given a workout programme matched to your goal, and you can choose your frequency.

You can always switch to another workout programme later on.

Once you complete this process, your workouts will be generated and you will be taken to the home screen of the app. There you will be able to navigate between different weeks and start tailoring your plan to your needs. Although a default programme will be available to you, you will also be able to reorganise your workouts: Every workout has a "swap" icon on it which you can tap. This will give you the option to move the workout to another day of the same week. If the other day already has a workout then the two sessions will be swapped.

Workout Programmes

To start a workout, just tap it.

Each workout is divided into three stages: Warm Up - Workout Session - Finisher (or Cool Down)

Just tap "start workout" to begin your workout. The title and video demonstration of the first exercise will be shown to you immediately. You can swipe right/left to navigate through the exercises and see what each session includes but we recommend that you follow the exercises in the order they are displayed. Once you've performed each exercise for the required amount of time shown inside the circle below the exercise title (e.g. 60s), just tap on the circle to complete it and go to the next one.

For gym workouts, you will see a list of exercises with their demonstration videos and recommended amount of sets / reps. You will have the ability to fully customise your workout by swapping an exercise for another one in our library, or removing it completely - you can always add more exercises as well. The timer begins automatically, so you can keep track of how long your session takes. Tap on a set to select the number of reps you performed and the weight you used for each exercise (kg or lb), then tap "complete set", rest for 30-120 seconds, and move onto the next set. Once you've completed all the sets for one exercise, the exercise will automatically be marked as completed. Rest for 30-120 seconds and move onto the next exercise.

Home workouts consist of a number of circuits, each of which includes 3 rounds. Each round consists of a number of exercises which you are meant to perform for a set amount of time, in sequence. The video demonstration of the first exercise (in the first round) will begin playing once you tap "start workout" and a timer, showing you how long to perform the exercise for, will be available at the top. You can pause and restart the video and timer as necessary. Once you've completed an exercise, you will be prompted to rest for a few seconds while you get ready for the next one. Once you've completed a round of exercises you will be prompted to rest a bit longer before you move onto the next one. Continue performing the exercises shown until you complete all rounds and circuits.

Once you've completed the main workout, you will be shown the workout completion screen including your stats for this session and a series of questions about your workout (e.g. favourite exercise, improvements for next time etc). Screenshot this screen so that you can edit it with your answers and share it on Instagram.

Finally, tap the "done" button to move onto the "finisher" (or cool down), a series of exercises performed at the end of the workout that's designed to ensure that you've burnt every last drop of gas from the tank (or that you can progressively cool your body down to end your session). When you are done with the finisher workout, just select "back" to go back to the home screen.

Cardio

Cardio works a little differently. To begin a "cardio" workout, just find yourself a treadmill or bike (or a suitable location for you to run/cycle undisrupted), get ready, and start the timer up top. Just adjust your pace and rest as per the instructions below. You will be taken through the different stages (warmup, pace, rest etc) automatically until you've completed your workout. Once you've completed the main workout, you will be shown the workout completion screen including your stats for this session and a series of questions about your workout (e.g. favourite exercise, improvements for next time etc). Screenshot this screen so that you can edit it with your answers and share it on Instagram. Tap the "done" button to go back to the home screen.

Individual Workouts

If you select the workouts tab in the fitness section, you'll see a list of workout categories. You can swipe left or right under each category to see the workout sessions available.

Please note that these workouts are available for you to perform at any time and are not part of the main workout plan you will be given on the app home screen.