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.

The Exercises

100 Mountain Climbers

Then for Time:

  • 30 Sit-Ups
  • 21 Box Jumps
  • 21 Push-Ups
  • 21 Burpees
  • 30 Sit-Ups
  • 18 Box Jumps
  • 18 Push-Ups
  • 18 Burpees
  • 30 Sit-Ups
  • 15 Box Jumps
  • 15 Push-Ups
  • 15 Burpees
  • 30 Sit-Ups
  • 12 Box Jumps
  • 12 Push-Ups
  • 12 Burpees
  • 30 Sit-Ups
  • 9 Box Jumps
  • 9 Push-Ups
  • 9 Burpees
  • 30 Sit-Ups
  • 6 Box Jumps
  • 6 Push-Ups
  • 6 Burpees

(For the burpees, you can do kettlebell swings using 35 for women/50 for men)

You can scale this down by starting at 15.


1 mile run (push yourself, work up to 3 miles)


1/4 Mile Walking Lunges on treadmill (1.2mph) or outside

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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