Cardio Shredz #1 - CoryG Fitness

Day 01 Workout Info

What is the Cardio Shredz program?

The Cardio Shredz plan is designed to be followed for 2-4 weeks, and I would recommend supplementing it with the Anabolic Fasting Diet and Max Effort Muscle supplements. Anabolic Fasting videos can be found in the New Members Section in the main menu in the top left. Basic supplements for this plan include Stim Free Fat Burner, Greens, Probiotic and Sleep, all of which can be found here at Max Effort Muscle.

Day 02 Sunday

Cover Model Cardio Workout

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

Day 03 Monday

Chest & Back

WALK/RUN INTERVALS

10 minutes total

Run 1 minute, walk 1 minute for 5 rounds

*Push pace each interval

THEN:

3 SETS EACH

Push-ups (on knees or regular): 15-20 reps

1 Arm Dumbbell Rows: 20 reps

*No rest between sets

WALK/RUN INTERVALS

10 minutes total

Run 1 minute, walk 1 minute for 5 rounds

*Push pace each interval

THEN:

3 SETS EACH

Incline Dumbbell Bench Press: 20 reps

Flat Dumbbell Bench Press: 20 reps

Pulldowns: 20 reps

*Low to no rest

WALK/RUN INTERVALS

10 minutes total

Run 1 minute, walk 1 minute for 5 rounds

*Push pace each interval

2 TOTAL TIMES THROUGH

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

Day 04 Tuesday

Arms

Walk 3 minutes on 15% incline

THEN:

Run fast 3 minutes on 0%, then jump off

2 SETS EACH

Bicep Curls: 1 minute Tricep Rope Pushdowns: 1 minute

Walk 3 minutes on 15% incline

THEN:

Run fast 3 minutes on 0%, then jump off

2 SETS EACH

Hammer Curls: 1 minute Dumbbell Kickbacks: 1 minute

Walk 3 minutes on 15% incline

THEN:

Run fast 3 minutes on 0%, then jump off

2 SETS EACH

Incline Dumbbell Curls: 1 minute Dumbbell Rollbacks: 1 minute

2 TOTAL TIMES THROUGH

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

Day 05 Wednesday

Cover Model Cardio Workout

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

Day 06 Thursday

Cardio Sexy Shoulders

Walk 5 minutes on 12% incline

THEN:

Run Fast 2 minutes jump off

2 SETS EACH

Military Press: 1 minute Lateral Raises: 1 minute

Walk 5 minutes on 12% incline

THEN:

Run Fast 2 minutes jump off

2 SETS EACH

Arnold Press: 1 minute Frontal Raises: 1 minutes

Walk 5 minutes on 12% incline

THEN:

Run Fast 2 minutes jump off

1 MONSTER SET OF THEM ALL

Military Press: 1 minute Lateral Raises: 1 minute Arnold Press: 1 minute Frontal Raises: 1 minutes

2 TOTAL TIMES THROUGH

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

Day 07 Friday

Legs, Hips & Abs

Walk 1 minute Run 1 minute

On a 6-10% incline

*Alternate back and forth for 20 minutes total

3 SETS EACH

Squats: 30 reps Fire Hydrants: 20 reps per side Fires Hydrants Circle: 20 reps per side

WALKING LUNGES

5-10 minutes continuous

2 TOTAL TIMES THROUGH

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

Day 08 Saturday

Rest, or go for a walk

Cardio Shredz

What is the Cardio Shredz program?

Cover Model Cardio Workout

Chest & Back

WALK/RUN INTERVALS

3 SETS EACH

WALK/RUN INTERVALS

3 SETS EACH

WALK/RUN INTERVALS

2 TOTAL TIMES THROUGH

Arms

2 SETS EACH

2 SETS EACH

2 SETS EACH

2 TOTAL TIMES THROUGH

Cover Model Cardio Workout

Cardio Sexy Shoulders

2 SETS EACH

2 SETS EACH

1 MONSTER SET OF THEM ALL

2 TOTAL TIMES THROUGH

Legs, Hips & Abs

3 SETS EACH

2 TOTAL TIMES THROUGH

Rest, or go for a walk

Cardio Shredz

Cardio Shredz

Cardio Shredz : Quick-Fit 30-40 Concept