The Altruist

a girl with a BiG heart

May 14th at 7AM / via: somebodythatushouldknow / op: comol / 283 notes

comol:

I know some people find it annoying to have to work to an exercise video, or maybe you just want a nice list to hand so you can take it wherever you want, so I turned the 30 Day Shred into text just for you guys!
Level 13 circuits of 3 minutes strength, 2 minutes cardio & 1 minute abs
Warm Up - should take 2.5-3 minutesArm crossesWindmillsJumping jacksHip circlesKnee circlesMore jumping jacks!
Circuit 1Strength45 seconds push-ups (on knees for less advanced)45 seconds squat & overhead press (less-deep squat for less advanced)repeat onceCardio30 seconds jumping jacks30 seconds jump rope (smaller jump for less advanced)repeat onceAbs30 seconds basic crunch30 seconds reverse crunch
Circuit 2Strength45 seconds dumbbell row45 seconds lunge with a bicep curl (less deep into lunge for less advanced)repeat onceCardio30 seconds butt kicks (lower kick for less advanced)30 seconds plie hold with punchesrepeat onceAbs1 minute oblique crunches (30 seconds each arm) (one arm on the floor for less advanced)
Circuit 3Strength45 seconds chest flies45 seconds side lunges with shoulder raisesrepeat onceCardio30 seconds jumping jacks30 seconds butt kicks30 seconds plie hold with punches30 seconds jump ropeAbs1 minute bicycle crunches
Cool Downsit down with legs spread, stretch to each foot & in the middlehold arms behind back and stretchhold arms across body to stretch shouldersstand up and pull each leg to your butt to stretch quads
Congrats, level 1 completed! Do this for the first 10 days of your shred.

30day shred plan!?!

I know some people find it annoying to have to work to an exercise video, or maybe you just want a nice list to hand so you can take it wherever you want, so I turned the 30 Day Shred into text just for you guys!

Level 1
3 circuits of 3 minutes strength, 2 minutes cardio & 1 minute abs

Warm Up - should take 2.5-3 minutes
Arm crosses
Windmills
Jumping jacks
Hip circles
Knee circles
More jumping jacks!

Circuit 1
Strength
45 seconds push-ups (on knees for less advanced)
45 seconds squat & overhead press (less-deep squat for less advanced)
repeat once
Cardio
30 seconds jumping jacks
30 seconds jump rope (smaller jump for less advanced)
repeat once
Abs
30 seconds basic crunch
30 seconds reverse crunch

Circuit 2
Strength
45 seconds dumbbell row
45 seconds lunge with a bicep curl (less deep into lunge for less advanced)
repeat once
Cardio
30 seconds butt kicks (lower kick for less advanced)
30 seconds plie hold with punches
repeat once
Abs
1 minute oblique crunches (30 seconds each arm) (one arm on the floor for less advanced)

Circuit 3
Strength
45 seconds chest flies
45 seconds side lunges with shoulder raises
repeat once
Cardio
30 seconds jumping jacks
30 seconds butt kicks
30 seconds plie hold with punches
30 seconds jump rope
Abs
1 minute bicycle crunches

Cool Down
sit down with legs spread, stretch to each foot & in the middle
hold arms behind back and stretch
hold arms across body to stretch shoulders
stand up and pull each leg to your butt to stretch quads

Congrats, level 1 completed! Do this for the first 10 days of your shred.