Cardio Shredz

20 MINUTE INTERVALS

Walk: 20 minutes on 15% incline with 3-lb. ankle weights

Run: 20 minutes

Walk: 20 minutes on 10% incline - no ankle weights

WEIGHTED CRUNCHES

200 reps with 10-lb. behind head

BICYCLE CRUNCHES

100 reps with 3-lb. ankle weights

WARMUP: 20 MINUTES

Run: 2 minutes Walk: 2 minutes

*Alternate for 20 minutes total

3 SET SUPERSET

Wide Stance Squats: 15 reps Standing Side Leg Lifts: 30 reps

3 SET SUPERSET

Close Stance Deep Squats: 15 reps Standing Single Leg Glute Raises: 30 reps

3 SET SUPERSET

ISO Squats: 30 seconds ISO Fire Hydrant Holds: 60 seconds each

3 SET SUPERSET

Walking Lunges: 1 minute Fire Hydrant’s Leg Kicks: 1 minute

2 SETS

With 3-lb. ankle weights

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

WALK

10 minutes on 15% grade

WALK

10 minutes on 10% grade

RUN

10 minutes run

ULTIMATE PUMP 'EM UP CIRCUIT

8 exercises - 20 reps each - 3 sets

Incline Press Bench Press Push-ups 1-Arm Rows Lateral Raises Shrugs Bicep Curls Tricep Kickbacks

ABS & LOWER BACK

Weighted Crunches: 100 reps Low Back Extensions: 100 reps

WARMUP

2 mile jog or 30 minutes

1000 REP BUTT

500 reps each

Side Glute Raises on Floor: 100 reps each Side Fire Hydrant 100 reps each Side Leg Raises: 100 reps each Side Standing Glute Kicks: 100 reps each Wide Stance Box Squats: 100 reps

ABS: 2 TOTAL SETS

3-lb. ankle weights

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

30 TOTAL MINUTES

Walk: 1 minute Jog: 1 minute

TREADMILL - PUMP SETS

*Keep treadmill running*

3 SET SUPERSET

Push-ups: 1 minute Run: 1 minute

3 SET SUPERSET

Military Press: 1 minute Run: 1 minute

3 SET SUPERSET

Lateral Raises: 1 minute Run: 1 minute

3 SET SUPERSET

Frontal Raises: 1 minute Run: 1 minute

ABS & LOWER BACK

Weighted Crunches: 100 reps Low Back Extensions: 100 reps

WARMUP: 20 MINUTES

Walk on 15% incline

3 SET SUPERSET

Plyo Lunges: 30 seconds Donkey Kicks: 30 seconds each side

3 SET SUPERSET

Plyo Squats: 30 seconds Fire Hydrants: 30 seconds each leg

3 SET SUPERSET

Plyo Jumps: 30 seconds (like your jumping rope) or Jump Rope: 30 seconds

Fire Hydrant Kicks: 30 seconds each leg

3 SET SUPERSET

Walking Lunges: 30-60 seconds Glute Bridge Walks: 60 seconds

6 MINUTE ABS

Add 3-lb. ankle weights to wrist

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

60 MINUTES

Walk: 10 minutes Run: 10 minutes

*Alternate for 1 hour

Weighted Crunches: 100 reps Lower Back Superwomens: 100 reps