Cardio Shredz : All-Star Edition

RUN WALK INTERVALS

40 minutes run walk intervals

1 minute run 1 minute walk

*Push your pace on each run interval

ABS

Weighted Crunches: 200 total crunches with 10-lb behind head

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

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

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

WARMUP & RUN YOUR BEST MILE

Then:

Walk with 5-lb Dumbbells for 5 minutes on a 10% incline (1 set only)

3 SETS EACH

Lateral Raises: 25 reps

Kickbacks: 25 reps

Walk with 5-lb Dumbbells for 5 minutes on a 10% incline (1 set only)

3 SETS EACH

Military Press: 25 reps

Dumbbell Skullcrushers: 25 reps

Walk with 5-lb Dumbbells for 5 minutes on a 10% incline (1 set only)

3 SETS EACH

Frontal Raises: 25 reps Elbows-out Press: 25 reps

6 MINUTE ABS: 2 SETS

Add 3 lb ankle weights to wrist

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

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

WALK

15 minutes on a 15% incline

BIKE

15 minutes

WEIGHTED CRUNCHES

200 reps with 10-lb. plate behind head