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.
Exercise Duration/Rest Between Exercises
Beginner = 20 seconds/40 seconds
Intermediate = 30 seconds/30 seconds
Advanced = 40 seconds/20 seconds
The Exercises
- FAILURE SETS
- Push-Ups: To failure
- 1 MINUTE REST
- Push-Ups: To failure
- 1 MINUTE REST
- Push-Ups: To failure
- SHOULDER BURNER: 3-5 SET TRISET
- Dumbbbell Furry Punches: 1 minute
- Lateral Raises: 1 minute
- Military Press: 1 minute
- REST 1 MINUTE
- TRICEP BURNER: 3-5 SET TRISET
- Kickback with Twist Under 30 reps (Water jug or DB)
- Skullcrashers 30 reps (Water jug or DB)
- REST 1 MINUTE
- 5 SET SUPERSET
- Sprinter Crunches 1 minute
- Double Crunch 1 minute (Weighted, if able)
- Glutei Bridges
- REST 1 MINUTE
REST 2 MINUTES BETWEEN CLUSTERS OF EXERCISES
TOTAL WORKOUT TIME = 20 MINUTES
- CONDITIONING: WALKING LUNGES
- ADVANCED: 400-800 meters
- INTERMEDIATE: 5-10 minutes
- BEGINNER & INTERMEDIATE: 10-20 minutes walking on a treadmill incline, or outside on a hill, 8-12 inch step-ups
Comment below with how you did and how long it took you!
Push yourself to become 1% better every day!
And as always, have fun, work hard, and stay shredded!
