Cardio Shredz

60 MINUTES TOTAL

Walk on 10% incline for 5 minutes Run at 0% for 5 minutes

*Alternate 60 minutes

PLANK

5 minutes

WEIGHTED CRUNCHES

100 reps with 10-lb plate behind head

SUPERMANS

100 reps

WARMUP

Run best 1/2 mile

5 SET SUPERSET

Double Arm Bent Over Rows: 30 reps Twist Biceps Curls: 20 reps

RUN

1/2 mile

5 SET SUPERSET

Band Pulldowns: 30 reps Hammer Curls: 20 reps

RUN

1/2 mile

5 SET SUPERSET

Heavy 1 Arm Rows: 12-15 reps Alternate Standing Dumbbell Curls: 12-15 reps

PLANK

5 minutes

WEIGHTED CRUNCHES

100 reps with 10-lb plate behind head

SUPERMANS

100 reps

20 TOTAL MINUTES

All on a 5% incline

Run 1 minute Walk 1 minute

5 SET SUPERSET

Incline Dumbbell Bench Press: 30 reps Dumbbell Skullcrushers - Touch the Nose: 20 reps

5 SET SUPERSET

Chest Flys Flat Bench: 30 reps Kickbacks with a Twist: 20 reps

5 SET SUPERSET

Push-ups: 12-15 reps Band Pushdowns: 30 reps

PLANK

5 minutes

WEIGHTED CRUNCHES

100 reps with 10-lb plate behind head

SUPERMANS

100 reps

WALK

10 minutes on 10-15% incline (low intensity)

RUN

Run your best mile - push the pace!!

WALK

10 minutes at 10-15% incline (low intensity)

SPRINTS

Sprints for a long as possible, as fast as possible Jump off when you can't maintain the sprint

*Rest 30 seconds, then repeat for a total of 10 sets

COOLDOWN WALK

5-10 minutes on 0%

PLANK

5 minutes

WEIGHTED CRUNCHES

100 reps with 10-lb plate behind head

SUPERMANS

100 reps

WALK

Walk 10 minutes

Set treadmill at 10% incline Wear 5-lb ankle weights

2 SET SUPERSET

Military Press: 20 reps Lateral Raises: 20 reps

Walk 2 minutes w/ ankle weights on an incline in between each high-rep shoulder superset

2 SET SUPERSET

Arnold Press: 20 reps Side Lying Laterals: 20 reps

Walk 2 minutes w/ ankle weights on an incline in between each high-rep shoulder superset

2 SET SUPERSET

Frontal Raises: 20 reps Banded Arrows: 20 reps

Walk 2 minutes w/ ankle weights on an incline in between each high-rep shoulder superset

WALK

Walk another 10 minutes on 10% incline to wrap it up

300 ABS

Side to Side Grabs: 100 reps Bicycles: 100 reps Weighted Crunches: 100 reps (w/ 10 lbs)

WARMUP

Run your best mile

WIDE STANCE SQUATS (TOES OUT)

100 reps

SPLIT LEG SQUATS (BACK LEG ELEVATED)

100 reps total (50/50)

FIRE HYDRANTS

100 reps each hip

ANKLE WEIGHT STRAIGHT LEG RAISES

100 reps each leg

WALKING LUNGES

200 total reps or 100 per leg

3 SETS

Stiff Leg Deadlifts: 25 reps Ankle Weight Hamstrings: 25 reps

WEIGHTED CRUNCHES

200 reps with 10-lb plate behind head

RUN

Run 3 miles

WEIGHTED CRUNCHES

200 reps