Cardio Shredz

WORKOUT STAPLE: 60 MINUTES TOTAL

Walk on a 10% Incline: 5 minutes Run on 0%: 5 minutes

*Alternate 60 minutes

PLANK

3 minutes

WEIGHTED CRUNCHES

100 reps with 10-lb. plate

SUPERMANS

100 reps

WARMUP

Run your best 1/2 mile

5 SETS TOTAL

Double Arm Bent Over Rows: 1 minute for max reps Bicep Twist Curls: 1 minute for max reps

RUN

1/2 mile

5 SETS TOTAL

Band Pulldowns: 1 minute for max reps Hammer Curls: 1 minute for max reps

RUN

1/2 mile

5 SETS TOTAL

Heavy 1-Arm Rows: 1 minute for max reps Alternate Standing Dumbbell Curls: 1 minute for max reps

PLANK

3 minutes

WEIGHTED CRUNCHES

100 reps with 10-lb. plate

SUPERMANS

100 reps

20 MINUTES

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

*Alternate for 20 minutes total

5 SETS TOTAL

Incline Dumbbell Bench Press: 1 minute for max reps Dumbbell Skullcrushers (touch the nose): 1 minute for max reps

5 SETS TOTAL

Flat Bench Chest Flys: 1 minute for max reps Kickbacks with a Twist: 1 minute for max reps

5 SETS TOTAL

Push-ups: 1 minute for max reps Band Pushdowns: 1 minute for max reps

PLANK

3 minutes

WEIGHTED CRUNCHES

100 reps with 10-lb. plate

SUPERMANS

100 reps

LOW INTENSITY WALKING

10 minutes on a 10-15% incline

RUN

Run your absolute best mile - push the pace!!

LOW INTENSITY WALKING

10 minutes on a 10-15% incline

SPRINTS: 10 SETS TOTAL

Sprint for as long as possible, as fast as possible on belt, then jump off. Take 30 seconds rest, then repeat for 10 sets total.

COOL DOWN

Walk for 5-10 minutes on 0%

PLANK

3 minutes

WEIGHTED CRUNCHES

100 reps with 10-lb. plate

SUPERMANS

100 reps

TREADMILL WALK

Walk 10 minutes wearing 5-lb. ankle weights

**Walk 2 minutes in between each high rep shoulder superset**

2 TIMES THROUGH

Military Press: 1 minute for max reps Lateral Raises: 1 minute for max reps

*Then walk on the incline for 2 minutes (keep ankle weights on whole workout)

2 TIMES THROUGH

Arnold Press: 1 minute for max reps Side Lying Laterals: 1 minute for max reps

*Then walk on the incline for 2 minutes (keep ankle weights on whole workout)

2 TIMES THROUGH

Frontal Raises: 1 minute for max reps Banded Arrows: 1 minute for max reps

*Then walk on the incline for 2 minutes (keep ankle weights on whole workout)

WALK

Walk another 10 minutes on 10% incline to wrap it up

300 ABS

Side to Side Grabs: 100 reps Bicycles: 100 reps Weighted Crunches: 100 reps (10 lbs behind head)

WARMUP/RUN

Run your best mile

500 REP GLUTES/LEGS

Wide Stance Squats (toes out): 100 reps

Split Leg Squats (back leg elevated): 100 reps total (50 each leg)

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 TOTAL

Stiff Leg Deadlifts: 25 reps Ankle Weight Hamstrings: 25 reps

WEIGHTED CRUNCHES


200 reps with 10-lb. plate behind head

EASY QUICK SWEAT & ABS

RUN

3 miles

WEIGHTED CRUNCHES


200 reps with 10-lb. plate behind head