Cardio Shredz

5 MINUTE INTERVALS

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

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

**Alternate back & forth for a total of 60 minutes

ABS

Crunches: 200 reps with 10lb behind head Bicycle Crunches: 100 reps with 3 lb ankle weights

RUN WALK WARMUP

Walk 2 minutes Run 2 minutes

*10 total sets for 40 minutes total

3-5 TOTAL SETS

Dumbbell Bench Press: 15 reps Incline Dumbbell Bench Press: 15 reps Push-ups: 15 reps

3-5 TOTAL SETS

1-Arm Rows: 25 reps each side Seated Band Rows: 25 reps Banded Pulldowns: 25 reps

1 MONSTER SET

Dumbbell Bench Press: 15 reps Incline Dumbbell Bench Press: 15 reps Push-ups: 15 reps 1-Arm Rows: 25 reps each side Seated Band Rows: 25 reps Banded Pulldowns: 25 reps

2 TOTAL SETS

*With 3 lb ankle weights

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

WALK/JOG INTERVALS

Walk: 1 minute Jog: 1 minute on 5% incline

*Alternate back & forth for 20 total minutes **Add 10 additional minutes if you want to push it

2 TOTAL SETS - 600 REPS TOTAL

Bicep Curls: 50 reps Kickbacks: 50 reps Hammer Curls: 50 reps Dumbbell Skullcrushers: 50 reps Incline Curls: 50 reps Band Pushdowns: 50 reps

400 REP ABS

Legs up Crunches: 100 reps Bicycle Crunches: 100 reps Side to Side Crunches: 100 reps Legs Down Crunches: 100 reps

60 MINUTE CARDIO WORKOUT 4

Run - Bike - Walk

Run: 10 minutes Bike: 10 minutes Walk: 10 minutes on 15% incline

*On round 2 you can vary speeds. For example, go fast one minute, then go regular one minute, etc. It’s up to you.

Warmup, then run your best mile time

THEN:

3-5 SET REP BURNERS

Military Press: 30 reps Arnold Press: 30 reps Lateral Raises: 30 reps

BIKE

Fast for 5 minutes

3-5 SET REP BURNERS

Frontal Raises: 30 reps Chest-supported Arrows: 30 reps Chest-supported Ts: 30 reps

BIKE

Fast for 5 minutes

6 MINUTE ABS: 2 TOTAL SETS

Add 3-lb ankle weights to wrist

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

BIKE

5 minutes

RUN

Run your 2 miles as fast as you can

BODYWEIGHT SQUATS

100 reps for time How long does it take you to get to 100 reps?

HAMSTRINGS: 3 SETS TOTAL

3-lb ankle weights

Stiff Leg Deadlifts: 30 reps

3-5 SETS TOTAL

Fire Hydrants: 20 reps with stretch Single Leg Hip Thrust & Stretch: 20 reps

BIKE

10 minutes for speed

WALKING LUNGES

5 minutes continuous

CRUNCHES

200 reps 10-lb plate behind the head

WALK

5 minutes with 8-lb dumbbells on 0% incline

BICYCLE CRUNCHES

100 reps 3-lb ankle weights on wrist & legs

WALK

5 minutes with 8-lb dumbbells on 5% incline

CRUNCHES

100 reps with 10-lb plate behind head

WALK

5 minutes with 8-lb dumbbells on 10% incline

LEGS UP CRUNCHES

100 reps 10-lb weight behind the head

JOG

5 minutes jog on 0% incline

SIDE TO SIDE

100 reps

RUN

1/2-1 mile run to finish