Shred workout tables are set to the intermediate level. For the beginner or advanced levels use the Modified levels table below to determine proper exercise duration and rest times.

Some equipment may be needed during these workouts may be light dumbbells or water bottles/jugs or resistance bands or ankle weights or a basketball or weighted ball or cardio equipment like a treadmill or stair climber or jump rope.

Just keep in mind that everything can be substituted with what you have at home.

Jokers Wild – 52 Cards

  • Pick 4 Exercises for Heart, Spades, Clubs, Diamonds.
  • Every time you flip a card do the number of reps on the card.

Jack, Queen, King = 11, 12, 13
Ace = 15

The Exercise Options:

  • Body Weight Squats
  • Squat Jumps
  • Burpees
  • Bench Dips
  • Frog Crunch
  • Side Plank Ups (both sides)
  • Bicycle Crunch
  • Cross Body Lever Crunch (both sides)
  • Scissor Lunge
  • Windshielf Wiper Abs
  • Box Jumps
  • Push-Ups
  • Diamond Push-Ups
  • Reverse Lunges

5-10 minutes Walking Lunges or Run


Comment below with how you did and how long it took you!

Push yourself to become 1% better every day!

For more workouts like this, check out our members portal HERE.

And as always, have fun, work hard, and stay shredded!

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