30 Day Shred Level 1

WARM UP
-arm crosses (30 seconds) -windmills (30 seconds) -jumping jacks (30 seconds) -waist
circles (30 seconds) -knee circles (30 seconds) -jumping jacks (30 seconds)
CIRCUIT 1
Strength = 3 minutes
-pushups (30 seconds) 0 17 rips -squat and press (1 minutes) 25 rips -pushups (30 seconds)
12 risp -squat and press (1 minutes) 20 rips
Cardio = 2 minutes
-jumping jacks (30 seconds) -jump rope (30 seconds) -jumping jacks (30 seconds) -jump
rope (30 seconds)
Abs = 1 minutes
-crunches (30 seconds) 15 reps -reverse crunches (30 seconds) 12 rips
CIRCUIT 2
Strength = 3 minutes
-bent over dumbell row (pull 30 seconds) 15 rips -static lunge w/ bicep curl (left 1
minutes)25 rips -dumbell row (pull 30 seconds) 15 rips -static lunge w/ bicep curl (right 1
minutes) 25 rips
Cardio = 2 minutes
-butt kicks (30 seconds) -punches (30 seconds) -butt kicks (30 seconds) -punches (30
seconds)
Abs = 1 minute
-crunches twist (1 minutes) 15 rips x lato
CIRCUIT 3
Strength = 3 minutes
-chest flys (30 seconds) 12 -anterior hand raises and side lunges (1 minutes) 25 -chest flys
(30 seconds) 10 -anterior hand raises and side lunges (1 minutes) 25
Cardio = 2 minutes

-jumping jacks (30 seconds) -butt kicks (30 seconds) -punches (30 seconds) -jump rope (30
seconds
Abs = 1 minutes
-bicycle crunches (1 minute) 33 rips
STRETCHES
30 Day Shred Level 2
WARM UP
-arm crosses -backwards windmills -jumping jacks -high kicks -neck circles -jumping jacks
CIRCUIT 1
Strength = 3 minutes
-walk out pushups -squat with wide rows -walk out pushups -squat with wide rows
Cardio = 2 minutes
-high knees -squat thrusts -high knees -squat thrusts
Abs = 1 minutes
-one leg lift double crunches
CIRCUIT 2
Strength = 3 minutes
-static lunge w/ medium grip row -pendulum lunges w/ hammer curls
Cardio = 2 minutes
-jumping oblique twists -skater jumps - jumping oblique twists -skater jumps
Abs = 1 minute
-chest press hold w/ double leg lifts -double crunches
CIRCUIT 3
Strength = 3 minutes
-military presses w/ leg extensions -iron crosses - military presses w/ leg extensions
(opposite leg) - iron crosses

Cardio = 2 minutes
-plank jacks -double jump rope -plank jacks -double jump rope
Abs = 1 minutes
-plank twists
STRETCHES
-static lunge w/ medium grip row (opposite leg) - pendulum lunges w/ hammer curls (opposite
leg)
30 Day Shred Level 3
WARM UP
-arm crosses -backwards windmills -double jump rope -high kicks -butt kicks -knee circles
CIRCUIT 1
Strength = 3 minutes
-walking plank -superman -walking plank -superman
Cardio = 2 minutes
-mountain climbers -sumo/plie hops -mountain climbers -sumo/plie hops
Abs = 1 minutes
-pike crunches -scissor crunches
CIRCUIT 2
Strength = 3 minutes
-dumbbell cleans -jumping lunges -dumbbell cleans (opposite arm) -jumping lunges
Cardio = 2 minutes
-shadowboxing w/ dumbbells in half squat -butt kicks holding dumbbells -shadowboxing w/
dumbbells in half squat -butt kicks holding dumbbells
Abs = 1 minutes
-situps
CIRCUIT 3

Strength = 3 minutes
-travelling pushups -plank rows w/ leg raises -travelling pushups -plank rows w/ leg raises
Cardio = 2 minutes
-jump squats -rockstar jumps -jump squats -rockstar jumps
Abs = 1 minutes
-side plank raises -side plank raises (opposite side)