Cardio Shredz

4 ROUNDS: 60 MINUTES TOTAL

Walk 10 minutes on a 15% incline Run: 5 minutes on a 5% incline

WEIGHTED CRUNCHES

200 reps with a 10-lb plate behind head

SUPERMANS

200 reps

WARMUP

Run your best 1 mile

5 SETS EACH

Band Pulldowns: 30 reps Double Arm Bent Over Rows: 30 reps Seated Band Rows: 20 reps

RUN

1/2 mile

5 SETS EACH

Dumbbell Bench Press: 30 reps Flat Dumbbell Flys: 30 reps Push-ups: 10-20 reps

RUN

1/2 mile

1 MONSTAH SET

Band Pulldowns: 30 reps Double Arm Bent Over Rows: 30 reps Seated Band Rows: 20 reps Dumbbell Bench Press: 30 reps Flat Dumbbell Flys: 30 reps Push-ups: 10-20 reps

12 MINUTE ABS: 4 TOTAL ROUNDS

Add 3-lb ankle weights to wrist

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

WALK

10 minutes on a 10% incline

RUN

10 minutes on 0%

10 MINUTES ARMS & SHOULDERS: 2 TOTAL TIMES THROUGH

Skullcrushers: 1 minute Kickbacks with Twist: 1 minute Lateral Raises: 1 minute Bent Over Lateral Raises: 1 minute Band Arrows: 1 minute Bicep Curls: 1 minute Hammer Curls: 1 minute Incline Curls: 1 minute Overhead Extensions: 1 minute Band Pushdowns: 1 minute

WEIGHTED CRUNCHES

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

RUN

10 minutes on 0%

INCLINE WALK

5 minutes on a 10% incline

RUN

10 minutes on 0%

THEN:

WALK

10 minutes on 10% incline

RUN

5 minutes on 0%

WALK

10 minutes on 10% incline

WALK

10% incline for 20 minutes With 3-lb. ankle weights on Holding 5-lb. dumbbells

Then take all that weight off!!

PYRAMID SHOULDERS

*Go up in weight down in reps

Seated or Standing Military Press 20, 15, 10, 5, 20 reps

Lateral Raises 25, 20, 25, 10, 20 reps

5 SET SUPERSET

Front Raises: 20 reps Banded arrows: 20 reps

ABS

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

SPRINT INTERVALS

10 seconds on, 10 seconds off for 12 minutes total

Warm up, get the treadmill belt going, then sprint 10 seconds, rest 10 seconds for 12 minutes total

That means you're transitioning on & off the treadmill - BE CAREFUL!

MONSTER SET

Squats - heels up & deep: 20 reps

Walking Lunges: 30 seconds

Stiff Leg Deadlifts: 20 reps

Walking Lunges: 30 seconds

Fire Hydrants with Stretch: 30 reps

Walking Lunges: 30 seconds

Hamstring Ankle Weights: 30 reps

Walking Lunges: 30 seconds

Bike: 5 minutes

*Rest, then repeat one more time!

WALK

60 minutes on a 15% incline

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WEIGHTED CRUNCHES

200 reps