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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.

Complete 1 Minute of each exercize
3 Rounds

The Exercises

Quick Feet
10 Tuck Jumps + 20 Marches
V-Ups
In & Out Abs
Burpees

Reverse Curls
Piston Rows
Front Raises
Tricep Bench Dips
Up/Down Plank

R Leg Single Leg Squat
L Leg Single Leg Squat
Sumo Squats
Narrow Squats
Jumping Jacks

Then:
1 Mile Run (Push yourself and work up to 3 miles, you can even alternate walking/running)

{Advanced goal: 3 miles in under 30 minutes

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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