Fit Villains: Selfish, Shameless, Sassy, Fitness.

Weekend Workout: The Shredder

Ready to get shredded?

This is a sneaky fat blasting circuit that requires only your body weight. It’s ideal to do on the go, but you can also do the moves from home, at the gym, or pretty much anywhere. All you need is 30 minutes and a bottle of water! 

The concept is simple and highly effective. A quick cardio blast for 2 minutes, then a 5 move total body circuit to get blood pumping to all your major muscle groups. Working in intervals burns more calories and works you from head to toe while keeping your heartrate high. Repeat the sequence 3 to 5 times to Shred your workout. :)

How To Do It

1. Warm up for 5 minutes. A light jog, a brisk walk, some squats etc. Get your heart rate up. (If doing this outside, jog or run to the park to include that as your warmup). 

2. Stretch and grab some water. 

3. Start the Shredder circuit. 2 minutes of cardio, 1 round of the circuit. Repeat 3 to 5 times. 

4. Cooldown and stretch. 

The Shredder

A. 2 Minute Walk/Jog/Run 

B. 5 Move Shred

• 16 Walking Lunges
• 12 T-Pushups
• 16 Squat Jumps
• 12 Russian Twists
• 16 Side To Side Lunges

Repeat the sequence 3-5 times, or as many rounds as you can in 30 minutes. 

The Shredder: 30 Minute Circuit Breakdown And Modifications

2 Minutes Walk/Jog/Run

Run laps around the park or jog back and forth for approximately 2 minutes. Push yourself, but choose the right intensity for your level: a brisk walk is fine if you’re building up to a jog. You can also alternate between walking, jogging, running and sprinting. If you need to recover, walk for a bit then keep going.

At Home: If you’re doing this workout at home, you can swap in 2 minutes of jumping jacks, high knees, jump rope or a jog in place. 

Walking Lunges

Lunge alternating sides and moving forward. Keep your chest open and good posture, and place your body weight in the heel of the lunging foot. To make it harder, try swinging the back leg forward straight into a lunge without tapping down. 

At Home: Alternating forward or reverse lunges are fine. 

T-Pushups

Come into plank position, hands directly under your shoulders. Perform one pushup, then open up to a side plank, extending your top arm into the air (like the letter T). Replace your hands and perform the pushup again, alternating sides.

Beginner: Basic pushups or modified pushups from the knees are fine too. 

Squat Jumps

Sit down and back into a squat. Push through your heels to explode up into a jump. Land softly back in the squat and repeat. 

Beginner: Basic squats. To make them harder without the jump, add dumbbells. 

Russian Twists

Sit in a V on the ground or on a bench. Leave your heels on the ground, or lift them up to add difficulty. Keeping your chest open and back flat, rotate your torso from side to side. Stabilize your core and lean back at about a 45 degree angle (sit up taller to make it easier). Right plus left = 1 rep. 

Beginners: Bicycle crunches are fine here, or any other ab move you’re comfortable with. 

Side To Side Lunges

Stand tall and lunge over to the right side, sinking down and back. Weight should be in the heel of your lunging foot and knees just over the tops of your toes. Push through the heel to bring yourself back to standing, and repeat on the other side. 

Beginners: reduce range of motion and make the lunges slightly smaller. 

Kill this Shreddies!

Print or copy this workout to take with you anywhere: it’s a great way to power up your jogs and get shredded on the go!

Motivation Boost: Do it with a friend! Find someone close to your level and head out for 30 minutes this weekend. :)