Cardio Shredz

RUN/WALK INTERVALS

60 minutes total

Run 2 minutes Walk 2 minutes

*Push pace each run interval... should be cooking after you warm up!

500 ABS & LOWER BACK

Weighted Crunches: 100 reps with 10-lb plate

Bicycles: 100 reps

Side to Side (legs up): 100 reps

Legs-up: 100 reps

Supermans: 100 reps

WARMUP

1/4-1/5 mile jog

5 SETS TOTAL

Fast Treadmill Run: 1 minute Push-ups: 15 reps Dumbbell Bench Press: 15 reps

5 SETS TOTAL

Fast Treadmill Run: 1 minute 1-Arm Rows: 15 reps Seated Band Rows: 15 reps

5 SETS TOTAL

Fast Treadmill Run: 1 minute Incline Bench: 15 reps Banded Arrows: 15 reps

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

10 TOTAL MINUTES

Walk: 1 minute Jog: 1 minute

RECUMBENT OR SPIN BIKE: 4 TOTAL SETS

20 minutes, but while lifting Pump reps

Bicep Curls: 1 minute Lateral Raises: 1 minute Military Press: 1 minute Hammer Curls: 1 minute

Rest 1 minute rest

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

VACUUM PRACTICE

3 sets of 30 second holds

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

*This helps keep waist stable & tighter

WEIGHTED CRUNCHES

1 set 100 reps with 10-lb plate behind head with legs up

WALK

30 minutes 15% incline *3-5-lb. ankle weights on arms

Then take them off...

RUN

Run your best mile on 0% incline

WARMUP

1/2 Mile jog

4 SETS TOTAL

Run fast: 1 minute Military Press: 1 minute

4 SETS TOTAL

Run fast: 1 minute Later Raises: 1 minute

4 SETS TOTAL

Run fast: 1 minute Banded Arrows: 1 minute

4 SETS TOTAL

Run fast: 1 minute Frontal Raises: 1 minute

ABS

Side to Side Grabs: 100 reps Bicycles: 100 reps Weighted Crunches: 100 reps

WALK

10 minutes to warmup on 15% incline

WALKING LUNGES

3-5 minutes

3-5 SET WARMUP

Dumbbell Deadlifts: 1 minute Ankle Weight Hamstrings: 1 minute

WALKING LUNGES

3-5 minutes

3-5 SET SUPERSET

Bodyweight Squats: 20 reps deep Calf Raises: 20 reps

WALKING LUNGES

3-5 minutes

3X THROUGH

Weighted Crunches: 50 reps (3-5 lb ankle weights)

Bicycle Crunches: 50 reps (3-5 lb ankle weights)

WALK

15 minutes on a 15% incline

BIKE

15 minutes

WEIGHTED CRUNCHES

200 reps with 10-lb. plate behind head