Cardio Shredz

COVER MODEL CARDIO WORKOUT

10 minute intervals

Run: 5 minutes

Walk: 5 minutes at 0%

*Try to push pace on both as fast as you can make it **Alternate back and forth for a total of 60 minutes

ABS

Weighted Crunches: 200 crunches with 10-lb. behind head Bicycle Crunches: 100 with 3-lb. ankle weights

WARMUP

Walk: 20 minutes at 15% grade

6 MINUTE LEG KICKS

Donkey Kicks: 1 minute each leg (2 minutes total) Fire Hydrants: 1 minute each leg (2 minutes total) Fire Hydrant Kicks: 1 minute each leg (2 minutes total)

5 SETS

Lunges: 1 minute Squats: 1 minute Bike or Walk on Treadmill: 2 minutes on 10%

2 SETS

*Use 3-lb ankle weights

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

WALK

10 minutes at 15% grade

RUN

10 minutes on 0%

3 SET SUPERSET

Push-ups: 5-20 reps 1 Arm Dumbbell Rows: 20 reps

3 SET SUPERSET

Incline Dumbbell Bench Press: 20 reps Lateral Raises: 20 reps

3 SET SUPERSET

Military Press: 20 reps Dumbbell Skullcrushers: 20 reps

3 SET SUPERSET

Bicep Curls: 20 reps Kickbacks w/ Twist: 20 reps

FINISHER: ABS & LOWER BACK

Weighted Crunches: 100 reps Low Back Extensions: 100 reps

WARMUP

1 mile jog

5 SET SUPERSET

Deep Squats: 30 seconds Split Squats: 30 seconds each leg

5 SET SUPERSET

ISO Lunges: 30 seconds each leg (knee right above ground)

Deep Squats: 30 seconds each leg

5 SET SUPERSET

Glute Bridge Single Leg: 15 reps each leg Glutes Bridge Walks: 30-60 seconds seconds

2 SETS

3-lb ankle weights

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

JOG

Finish with 1 mile jog

WALK/RUN INTERVALS

20 minutes total

Walk: 1 minute Jog: 1 minute

10 MINUTE CIRCUIT

1 minute each

Military Press Lateral Raises Frontal Raises Face Pulls Dumbbell Shrugs Arnold Press Bicep Curls Dumbbell Kickbacks Hammer Curls Band Pushdowns

*Take 2 minutes rest *Then do one more full circuit

FINISHER: ABS & LOWER BACK

Weighted Crunches: 100 reps Low Back Extensions: 100 reps

WARMUP

Walk: 20 minutes on 15% incline

3 SETS

Walking Lunges: 30-60 seconds Donkey Kicks: 30 seconds each side

3 SETS

Walking Lunges: 30-60 seconds Fire Hydrants: 30 seconds each leg

3 SETS

Walking Lunges: 30-60 seconds Fire Hydrant Kicks: 30 second each leg

3 SETS

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

6 MINUTE ABS

*Add 3-lb. ankle weights to wrist *3-lb. ankle weights

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

CONDITIONING

Bike: 10 minutes Run: 10 minutes Elliptical: 10 minutes Stepmill: 10 minutes

ABS

Weighted Crunches: 100 reps Lower Back Superwomans: 100 reps