Cardio Shredz

RUN/WALK INTERVALS

40 Total Minutes

Run: 1 minute Walk: 1 minute

*Push your pace each run interval - get cooking once you're warmed up!

ABS: WEIGHTED CRUNCHES

200 crunches with 10-lb. behind head

INCLINE WALK

12 minutes on 15% incline

RUN

1/2 mile for time on 0% incline

3 SETS - NO REST

2 Style Push-ups 10 close reps 10 wide reps

Undergrip Double Arm Rows (palms up): 20 reps

RUN

1/2 mile for time

3 SETS - NO REST

Close-grip Pulldowns: 10 close reps, 10 wide reps Incline Dumbbell Bench Press: 20 reps Incline Flys: 20 reps

RUN

1/2 mile for time

2 TOTAL SETS

6 Minute Abs Add 3-lb. ankle weights to wrist

Regular Crunches: 1 minute for max reps Legs up Crunches: 1 minute for max reps Bicycle Crunches: 1 minute for max reps

ALTERNATING BIKE INTERVALS

10 minutes total

Standing up, Spin style: 1 minute Sit down: 1 minute

ALTERNATING ELLIPTICAL INTERVALS

10 minutes total

Forwards: 1 minute Backwards: 1 minute

Or if you don’t have those above:

RUN

On 0% for 5 minutes Add incline every minute for 10 minutes - try to make it!

ARMS: 3 SETS

Hammer Curls: 25 reps Regular Curls: 25 reps Kickbacks: 25 reps

BIKE

5 minutes at a good pace

ARMS: 3 SETS

Tricep Rope Pushdowns or Band Pushdowns: 25 reps Skullcrushers: 25 reps Incline Curls: 25 reps

2 TOTAL SETS

6 Minute Abs Add 3-lb. ankle weights to wrist

Regular Crunches: 1 minute for max reps Legs up Crunches: 1 minute for max reps Bicycle Crunches: 1 minute for max reps

VACUUM PRACTICE

3 sets of 30 second holds

*Lay on ground take your belly button to your spine & hold 30 seconds. This helps keep waist stable & tighter.

WEIGHTED CRUNCHES

1 set of 100 reps with 10-lb. plate behind head with legs up

RUN

2 miles at your best

OLD SCHOOL TAE BO HIPS: 1-2 SETS

Glute Kicks: 30 reps Fire Hydrants: 30 reps ISO Kicks: 30 reps Circles: 30 reps

*Then switch sides

10 MINUTE AMRAP

*AMRAP: As Many Rounds & Reps As Possible

Deep Squats: 20 reps Lunges: 10 reps per leg

WEIGHTED CRUNCHES

1 set of 100 reps with 10-lb. plate behind head with legs up

WALK

5 minutes on 15% incline, then run the last minute on the incline

LATERAL RAISES

1 set of 100 reps

*You can rest but can’t set weights down

WALK

5 minutes on 15% incline, then run the last minute on the incline

MILITARY PRESS

1 set of 100 reps

*You can rest but can’t set weights down

WALK

5 minutes on 15% incline, then run the last minute on the incline

BANDED ARROWS

1 set of 100 reps

*You can rest but can’t set weights down

2 TOTAL SETS

6 Minute Abs Add 3-lb. ankle weights to wrist

Regular Crunches: 1 minute for max reps Legs up Crunches: 1 minute for max reps Bicycle Crunches: 1 minute for max reps

RUN

Run your best mile

OLD SCHOOL TAE BO HIPS: 3 SETS

Glute Kicks: 30 reps Fire Hydrants: 30 reps ISO Kicks: 30 reps Circles: 30 reps

*Then switch sides

RUN

Run your best mile

WEIGHTED CRUNCHES

1 set of 100 reps with 10-lb. plate behind head with legs up

WALKING LUNGES

12 minutes continuous Knee gotta touch the ground - no extra steps in between