Summer Shred Program
6 Week Training & Nutrition Program
- Build a Lean & Defined Physique
- Boost your Fitness with High-Intensity Workouts
- Structured Meal Guides Tailored to You
6 Week Training & Nutrition Program
Turn Up The Intensity
Created by Coach Olivia May, Summer Shred is a 6-week training program designed to help you sculpt your physique, build consistency, and achieve real results through high-intensity, circuit-style workouts.
With a focus on building a lean, defined physique, this Program challenges you while supporting sustainable progress.
About
The Program
6 Weeks
Sculpt Physique
Weight Loss
Circuit TrainingSummer Shred is perfect for you if your goal is to:
+ Sculpt your physique and lose body fat.
+ Improve fitness with high-energy, full-body workouts.
+ Feel confident in your skin.
Throughout this Program you will enjoy high-energy, circuit-style weighted workouts designed by Olivia May for intermediate trainers.
All Move With Us Programs include progressions, regressions and exercise swaps so all trainers are able to adapt their training to their needs
Inside the App
Circuit-Style Workouts
This Program is designed to boost your fitness with fast-paced, high-energy workouts. Follow EMOM, AMRAP, Circuit, or For Time sessions that challenge your strength, endurance & stamina.
Targeted Nutrition
Take the guesswork out of Nutrition with a structured approach designed for weight loss. Follow Liv's go-to recipes like the Hot Honey Beef Bowl, Pancake Scramble & Chicken Nourish Bowl.
Track Your Progress
The Move With Us App is your all-in-one tool for structured progress. Set daily goals, reflect on your day & track your habits in one place. Stay consistent & build habits that drive long-term results.
What You Could Achieve
I absolutely loved this Program! I enjoy a good sweat and this definitely delivered. I was able to stay consistent and felt stronger each week to go up in weight or notice my stamina during each week improving.
- Selina (Summer Shred Program)
Have loved this challenge! I managed to complete every workout and stayed mostly consistent for all meals and snacks. My cardio is up, from struggling to complete 30 seconds of skipping ,to going strong for 2.5 minutes and my weight lifting ability has doubled since I started. I feel fantastic inside and out, would do it all again ❤️
- Crystal (Summer Shred Program)
I really loved the fully comprehensive approach to a fitness challenge with MWU - I’ve done fitness challenges before where you just get given your workouts and a meal plan, but I really enjoyed being able to customize every part of this challenge. Overall happy with my results and going into summer with a whole lot more confidence! Thank you MWU!
- Alexandra (Summer Shred Program)
This challenge has been such a positive reset for me! I feel stronger, leaner, and so much more confident in my body. The combination of structured workouts, accountability, and realistic nutrition guidance helped me get back on track and actually enjoy the process. Thank you for creating a program that’s both challenging and sustainable!
- Alyshia (Summer Shred Program)
I was going through quite a difficult time in my life and the challenge gave me something to focus on and it helped me to be able to achieve something! Thank you MWU!
- Abigail (Summer Shred Program)
Frequently Asked Questions
All our Programs come with an official start date, and intakes commence every Monday. You can begin the workouts on your own beforehand; however, for optimal results, it is ideal that you carry out the Program on the set dates.
As soon as you confirm your order, you will receive instructions on how to access our App and begin preparing for Day 1.
A standard gym should provide all equipment required to complete gym workouts.
If you're completing this Program from home, we recommend:
✓ Set of Dumbbells (ideally two sets, one lighter for upper body, and a heavier set for lower body)
✓ Bench or sturdy piece of furniture
✓ Resistance/Power bands
✓ Booty/Cotton Bands
✓ Skipping Rope
✓ Yoga Mat
✓ Ab Wheel
Yes! You can use our ‘Restart Program’ feature allowing you to start the following Monday.
You’ll receive app access right away just keep an eye out for an email from our team on how to get started in the MWU App.
We recommend selecting the lose body fat goal. This will place you in a calorie deficit, which helps with fat loss and achieving a leaner physique. In a deficit, remember to prioritise nutrient-dense foods to maintain your energy levels and support recovery.
5 DAY
Monday: Quads, Glutes & Hamstrings Sweat
Tuesday: Arms & Shoulders Sculpt
Wednesday: Full Body Burn
Thursday: Rest & Recovery
Friday: Upper Body & Abs Sweat
Saturday: Legs & Booty Burn
Sunday: Rest & Recovery
4 DAY
Monday: Quads, Glutes & Hamstrings Sweat
Tuesday: Arms & Shoulders Sculpt
Wednesday: Rest & Recovery
Thursday: Rest & Recovery
Friday: Upper Body & Abs Sweat
Saturday: Legs & Booty Burn
Sunday: Rest & Recovery
Summer Shred is a 6-week Program designed to boost your fitness through fast-paced, high-energy workouts that follow an EMOM, AMRAP, Circuit or For Time style.
🚣♀️ Weeks 1 to 2: Build Foundations
Lay the groundwork with longer erg efforts and steady pacing at a comfortable push (RPE 6-7). This phase focuses on boosting aerobic capacity while refining technique, with pause reps in both upper and lower sculpt sessions to improve control and stability.
⚡ Weeks 3 to 4: Turn Up the Intensity
Move into moderate intervals and a stronger effort (RPE 7-8). Erg sessions become punchier while sculpt workouts challenge you with slow, controlled eccentrics that build strength and muscle endurance.
🔥 Weeks 5 to 6: Finish Strong
High intensity takes over with short, explosive erg intervals and anaerobic sprints (RPE 9-10). Sculpt sessions hit hard with pyramid and drop sets designed to push your limits and deliver your best results yet.
Yes! You will have the option to choose from a 4 or 5 day training split each week.
The Summer Shred Program is designed for Intermediate trainers. However, all Move With Us Programs and Challenges include exercise swaps, regressions and progressions so they can be adapted to any trainers needs.
Enjoy 12 weeks of full app access by purchasing the Program alone. Alternatively, explore our Membership options for 12 months App Access.
Yes! You can switch between home and gym workouts by toggling between the dumbbell and home icon in the workouts tab.
Yes, you certainly can! If you are not ready to purchase our Platinum Membership, you can join our Program separately. Keep in mind that you will only receive 12 weeks of App Access when purchasing separately.
Absolutely! With our Platinum Membership, you receive access to ALL available MWU Programs and Levels, as well as any Challenge that is released during your Membership.