Cardio Shredz

60 MINUTES TOTAL

Walk on 15% for 10 minutes Run on 0% for 10 minutes

*Alternate for 60 minutes total

WEIGHTED CRUNCHES

1 set of 100 reps w/ 10 lb plate behind your head

15 MINUTES TOTAL

Walk: 5 minutes on 15% incline

Run as fast as possible on 0% for 10 minutes - push hard as you can

10 MINUTES TOTAL

Walking Lunges: 3 minutes Bodyweight Squats: 2 minutes

*2 sets back to back

6 MINUTES TOTAL

100 reps per leg

Ankle Weight Hamstrings (3-5 lbs): 3 minutes per leg

4 MINUTES TOTAL

Split Leg Squats (no weight): 20 per leg As Many Rounds As Possible (4 minutes)

ABS: 5 MINUTES OR LESS

Weighted Crunches: 100 reps Bicycles: 100 reps

15 MINUTES

Run your fastest mile, then walk the rest at 15% incline

AMRAP: 8 MINUTES

*AMRAP: As Many Rounds & Reps As Possible

Dumbbell Bench Press: 20 reps 1-Arm Rows: 20 reps per side

3 MINUTES

Pulldowns: 100 reps

AMRAP: 6 MINUTES

*AMRAP: As Many Rounds & Reps As Possible

Dumbbell Chest Fly: 20 reps Banded Arrows: 20 reps

TFT (TIME FRAME TRAINING): 3 MINUTES

Banded or Machine Seated Row: As many reps as possible in 3 minutes

ABS: 5 MINUTES OR LESS

Weighted Crunches: 100 reps Bicycles: 100 reps

20 MINUTES

Run fast: 1 minute on 5% Walk fast: 1 minute on 5%

3 SETS: 8 MINUTES

Step-ups (use bench): 1 minute Deep Squats - heels up: 1 minute

AMRAP: 4 MINUTES

*AMRAP: As Many Rounds & Reps As Possible

Fire Hydrants with 5-lb. ankle weights: 25 reps

3 SETS: 7 MINUTES

Walking Lunges: 1 minutes Stiff Leg Deadlifts: 20 reps

1 MINUTE

Bicycles Crunches: As many as you can do in 1 minute

15 MINUTES

Run: 1 mile run on 5% incline

3 MINUTES

Lateral Raises: 100 reps

3 MINUTES

Banded Arrows: 100 reps

AMRAP: 6 MINUTES

*AMRAP: As Many Rounds & Reps As Possible

Front Raises: 15 reps Weighted Crunches: 20 reps

AMRAP: 8 MINUTES

*AMRAP: As Many Rounds & Reps As Possible

Military Press: 20 reps Arnold Press: 10 reps Bicycle Crunches: 30 reps

5 MINUTES

Bike

20 MINUTES

Walk: 10 minutes on 15% Run: 10 minutes on 0% fast

MINI ARM GAUNTLET: 15 MINUTES

*As many sets as possible in 15 minutes

Bicep Curls: 25 reps Kickbacks: 25 reps Hammer Curls: 20 reps Dumbbell Skullcrushers: 20 reps Incline Curls: 15 reps Overhead One Dumbbell: 15 reps

ABS: 5 MINUTES OR LESS

Weighted Crunches: 100 reps Bicycles: 100 reps

GO OUTSIDE!

Run: 3 miles

Walk: 3 miles