The Cardio Shredz plan is designed to be followed for 2–4 weeks, and I would recommend supplementing it with the Anabolic Fasting Diet and Max Effort Muscle supplements.
Anabolic Fasting videos can be found in the New Members Section in the main menu in the top left.
Basic supplements for this plan include Stim Free Fat Burner, Greens, Probiotic and Sleep, all of which can be found here at Max Effort Muscle.
Walk on 10-15% incline (3.6-4.0 mph) for 5 minutes
Run at 6-8 mph on 0% for 5 minutes
*Alternate back and forth for a total of 60 minutes
WALK/RUN INTERVALS
10 minutes total
Run 1 minute, walk 1 minute for 5 rounds
*Push pace each interval
THEN:
3 SETS EACH
Push-ups (on knees or regular): 15-20 reps
1 Arm Dumbbell Rows: 20 reps
*No rest between sets
WALK/RUN INTERVALS
10 minutes total
Run 1 minute, walk 1 minute for 5 rounds
*Push pace each interval
THEN:
3 SETS EACH
Incline Dumbbell Bench Press: 20 reps
Flat Dumbbell Bench Press: 20 reps
Pulldowns: 20 reps
*Low to no rest
WALK/RUN INTERVALS
10 minutes total
Run 1 minute, walk 1 minute for 5 rounds
*Push pace each interval
2 TOTAL TIMES THROUGH
Regular Crunches: 1 minute
Legs up Crunches: 1 minute
Bicycle Crunches: 1 minute
Walk 3 minutes on 15% incline
THEN:
Run fast 3 minutes on 0%, then jump off
2 SETS EACH
Bicep Curls: 1 minute
Tricep Rope Pushdowns: 1 minute
Walk 3 minutes on 15% incline
THEN:
Run fast 3 minutes on 0%, then jump off
2 SETS EACH
Hammer Curls: 1 minute
Dumbbell Kickbacks: 1 minute
Walk 3 minutes on 15% incline
THEN:
Run fast 3 minutes on 0%, then jump off
2 SETS EACH
Incline Dumbbell Curls: 1 minute
Dumbbell Rollbacks: 1 minute
2 TOTAL TIMES THROUGH
Regular Crunches: 1 minute
Legs up Crunches: 1 minute
Bicycle Crunches: 1 minute
Walk on 10-15% incline (3.6-4.0 mph) for 5 minutes
Run at 6-8 mph on 0% for 5 minutes
*Alternate back and forth for a total of 60 minutes
Walk 5 minutes on 12% incline
THEN:
Run Fast 2 minutes jump off
2 SETS EACH
Military Press: 1 minute
Lateral Raises: 1 minute
Walk 5 minutes on 12% incline
THEN:
Run Fast 2 minutes jump off
2 SETS EACH
Arnold Press: 1 minute
Frontal Raises: 1 minutes
Walk 5 minutes on 12% incline
THEN:
Run Fast 2 minutes jump off
1 MONSTER SET OF THEM ALL
Military Press: 1 minute
Lateral Raises: 1 minute
Arnold Press: 1 minute
Frontal Raises: 1 minutes
2 TOTAL TIMES THROUGH
Regular Crunches: 1 minute
Legs up Crunches: 1 minute
Bicycle Crunches: 1 minute
Walk 1 minute
Run 1 minute
On a 6-10% incline
*Alternate back and forth for 20 minutes total
3 SETS EACH
Squats: 30 reps
Fire Hydrants: 20 reps per side
Fires Hydrants Circle: 20 reps per side
WALKING LUNGES
5-10 minutes continuous
2 TOTAL TIMES THROUGH
Regular Crunches: 1 minute
Legs up Crunches: 1 minute
Bicycle Crunches: 1 minute
Rest, or go for a walk