Cardio Shredz : Quick-Fit 30-40 Concept

40 MINUTES TOTAL

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

*Alternate for 40 minutes total

WEIGHTED CRUNCHES

1 set of 100 reps 10-lb plate behind your head

3 SETS - NO REST

Jog, Jump Rope or Stationary Lunge: 2 minutes Dumbbell Bench Press: 15 reps Push-ups: 15 reps Dumbbell Chest Flys: 15 reps

3 SETS - NO REST

Jog, Jump Rope or Stationary Lunge: 2 minutes Run: 5 minutes Pull-ups or Pull-downs: 15 reps or to failure 1-Arm Rows: 20 reps Seated Banded Rows: 20 reps

WEIGHTED CRUNCHES

1 set of 100 reps 10-lb plate behind your head

5 SETS

Walk, Jog, Bike or Elliptical: 2 minutes Body Squats: 20 reps Leg Extensions: 20 reps Leg Curls: 20 reps

ABS

Complete both of these exercises in 4 sets or 25 reps each!

Weighted Crunches Supermans

20 MINUTES TOTAL

Run fast: 1 minute Walk fast: 1 minute

*Use a 5% incline, alternating back and forth for 20 minutes

3 SETS (8 MINUTES INCLUDING REST)

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

AMRAP: 4 MINUTES

*AMRAP: As Many Reps As Possible

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

3 SETS (7 MINUTES)

Walking Lunges: 1 minute Stiff Leg Deadlifts: 20 reps

BICYCLE CRUNCHES

1 minute for max reps

RUN (15 MINUTES)

1 mile run on 5% incline

LATERAL RAISES (3 MINUTES)

Lateral Raises: 100 reps

BANDED ARROWS (3 MINUTES)

Banded Arrows: 100 reps

AMRAP: 8 MINUTES

*AMRAP: As Many Reps As Possible

Military Press: 20 reps Arnold Press: 10 reps Frontal Raises: 20 reps

BIKE

5 minutes

20 MINUTES TOTAL

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

MINI ARM GAUNTLET: 10 MINUTES AS MANY SETS AS POSSIBLE

Bicep Curls: 25 reps Kickbacks: 25 reps Hammer Curls: 20 reps Dumbbell Skullcrushers: 20 reps

ABS (5 MINUTES OR LESS)

Weighted Crunches: 100 reps Bicycles: 100 reps

GO OUTSIDE!!

RUN

3 miles

WALK

3 miles