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.
RUN WALK INTERVALS
40 minutes run walk intervals
1 minute run
1 minute walk
*Push your pace on each run interval
ABS
Weighted Crunches: 200 total crunches with 10-lb behind head
INCLINE WALK
12 minutes on a 15% incline
RUN
Run 1/2 mile for time
3 SETS – NO REST
2-Style Push-ups
10 reps close, 10 reps wide
Undergrip Double Arm Rows (palms up): 20 reps
RUN
Run 1/2 mile for time
Then:
3 SETS – LOW TO NO REST
Pulldowns: 10 reps close, 10 reps wide
Incline Dumbbell Bench Press: 20 reps
Incline Fly: 20 reps
RUN
Run 1/2 mile for time
6 MINUTE ABS: 2 SETS
*Add 3-lb ankle weights to wrist
Regular Crunches: 1 minute
Legs up Crunches: 1 minute
Bicycle Crunches: 1 minute
BIKE
10 minute alternating back & forth
Standing up (spin style): 1 minute
Sitting down: 1 minute
ELLIPTICAL
10 minutes elliptical alternating back & forth
Forwards: 1 minute
Backwards: 1 minute
OR, if you don’t have those above
RUN
Flat: 5 minutes
Add incline every minute for 10 minutes
Try to make it!
THEN:
ARMS: 3 SETS
Hammer Curls: 25 reps
Regular Curls: 25 reps
Kickbacks: 25 reps
BIKE
5 minutes at a good pace
ARMS: 3 SETS
Tricep Rope or Band Pushdowns: 25 reps
Skullcrushers: 25 reps
Incline Curls: 25 reps
6 MINUTE ABS: 2 SETS
*Add 3-lb ankle weights to wrist
Regular Crunches: 1 minute
Legs up Crunches: 1 minute
Bicycle Crunches: 1 minute
VACUUM PRACTICE
3 sets of 30 second holds
*Lay on ground take your belly button to your spine & hold for 30 seconds
*This helps keep waist stable and tight
WEIGHTED CRUNCHES
1 set 100 reps w/ 10-lb plate behind head and legs up
WALK / RUN INTERVALS
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
Warmup, then run your best mile
5 MINUTES
Walk 4 minutes 15% incline
Run the last minute on the incline
THEN:
LATERAL RAISES
1 set of 100 reps
*You can rest but can’t set weights down
5 MINUTES
Walk 4 minutes 15% incline
Run the last minute on the incline
THEN:
MILITARY PRESS
1 set of 100 reps
*You can rest but can’t set weights down
5 MINUTES
Walk 4 minutes 15% incline
Run the last minute on the incline
THEN:
Banded Arrows: 1 set of 100 reps
*You can rest but can’t set weights down
6 MINUTE ABS: 2 SETS
*Add 3-lb ankle weights to wrist
Regular Crunches: 1 minute
Legs up Crunches: 1 minute
Bicycle Crunches: 1 minute
RUN
Run 0.5 – 1 mile
THEN:
5 SETS
Jump Rope: 1 minute
Jump Squats: 20 reps
Lunges (front foot elevated): 20 reps each leg
5 SETS
Jump Rope: 1 minute
Lateral Raises: 1 minute
Military Press: 1 minute
5 SETS
Jump Rope: 1 minute
Walking Lunges: 1 minute
Outer Thigh Machine or Banded Side Walks: 1 minute
RUN
0.5 – 1 mile
WALKING LUNGES
12 minutes continuous
Back knee must touch ground on every step, no extra steps in between