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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.

12 minutes (1 minute each exercise) // no rest until complete // rest for 3 minutes and then repeat for a 30 minute workout

The Exercises

SET 1

  • 10 minute Run/Jog
  • 50 Air Squats
  • 40 Bicycle Crunches
  • 30 Alternating Curtsy Lunges
  • 20 Push-Ups
  • 10 Jump Lunge Burpees

SET 2

  • 8 minute Run/Jog
  • 40 Air Squats
  • 30 Bicylce Crunches
  • 20 Alternating Curtsy Lunges
  • 10 Push-Ups
  • 5 Jump Lunge Burpees

SET 3

  • 6 minute Run/Jog
  • 30 Air Squats
  • 20 Bicycle Crunches
  • 10 Alternating Curtsy Lunges
  • 1 Jump Lunge Burpee

Then:

5-10 min walking lunges or run

OR

3,000-5,000 steps to your day in the form of extra walking or activity

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 portalĀ HERE.

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

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