Cardio Shredz

RUN WALK INTERVALS

40 minutes run walk intervals

1 minute run 1 minute walk

*Push your pace on each run interval

ABS

Weighted Crunches: 200 total crunches with 10-lb behind head

INCLINE WALK

12 minutes on a 15% incline

RUN

Run 1/2 mile for time

3 SETS - NO REST

2-Style Push-ups 10 reps close, 10 reps wide

Undergrip Double Arm Rows (palms up): 20 reps

RUN

Run 1/2 mile for time

Then:

3 SETS - LOW TO NO REST

Pulldowns: 10 reps close, 10 reps wide

Incline Dumbbell Bench Press: 20 reps

Incline Fly: 20 reps

RUN

Run 1/2 mile for time

6 MINUTE ABS: 2 SETS

*Add 3-lb ankle weights to wrist

Regular Crunches: 1 minute Legs up Crunches: 1 minute Bicycle Crunches: 1 minute

BIKE

10 minute alternating back & forth

Standing up (spin style): 1 minute Sitting down: 1 minute

ELLIPTICAL

10 minutes elliptical alternating back & forth

Forwards: 1 minute Backwards: 1 minute

OR, if you don't have those above

RUN

Flat: 5 minutes

Add incline every minute for 10 minutes Try to make it!

THEN:

ARMS: 3 SETS

Hammer Curls: 25 reps Regular Curls: 25 reps Kickbacks: 25 reps

BIKE

5 minutes at a good pace

ARMS: 3 SETS

Tricep Rope or Band Pushdowns: 25 reps Skullcrushers: 25 reps Incline Curls: 25 reps

6 MINUTE ABS: 2 SETS

*Add 3-lb ankle weights to wrist

Regular Crunches: 1 minute Legs up Crunches: 1 minute Bicycle Crunches: 1 minute

VACUUM PRACTICE

3 sets of 30 second holds

*Lay on ground take your belly button to your spine & hold for 30 seconds

*This helps keep waist stable and tight

WEIGHTED CRUNCHES

1 set 100 reps w/ 10-lb plate behind head and legs up

WALK / RUN INTERVALS

Walk on 10-15% incline (3.6-4.0 mph) for 5 minutes

Run at 6-8 mph on 0% for 5 minutes

*Alternate back and forth for a total of 60 minutes

Warmup, then run your best mile

5 MINUTES

Walk 4 minutes 15% incline

Run the last minute on the incline

THEN:

LATERAL RAISES

1 set of 100 reps *You can rest but can’t set weights down

5 MINUTES

Walk 4 minutes 15% incline

Run the last minute on the incline

THEN:

MILITARY PRESS

1 set of 100 reps *You can rest but can’t set weights down

5 MINUTES

Walk 4 minutes 15% incline

Run the last minute on the incline

THEN:

Banded Arrows: 1 set of 100 reps *You can rest but can’t set weights down

6 MINUTE ABS: 2 SETS

*Add 3-lb ankle weights to wrist

Regular Crunches: 1 minute Legs up Crunches: 1 minute Bicycle Crunches: 1 minute

RUN

Run 0.5 - 1 mile

THEN:

5 SETS

Jump Rope: 1 minute

Jump Squats: 20 reps

Lunges (front foot elevated): 20 reps each leg

5 SETS

Jump Rope: 1 minute

Lateral Raises: 1 minute

Military Press: 1 minute

5 SETS

Jump Rope: 1 minute

Walking Lunges: 1 minute

Outer Thigh Machine or Banded Side Walks: 1 minute

RUN

0.5 - 1 mile

WALKING LUNGES

12 minutes continuous

Back knee must touch ground on every step, no extra steps in between