Full Body Shred

Equipment: Weighted Objects (water bottles, dumbbells, household objects), Elevated Surface

Format: Perform each movement for the prescribed time and repetitions and repeat each superset for 3 rounds.

Superset 1

Move 1: Sumo Squats (8-12)

• Begin standing with your feet wider than hip distance, allowing your feet to turn out naturally.
• Send your hips back behind you, engaging your core, keeping your chest up tall (don’t bend forward), weight back in your heels and knees tracking in line with your toes.
• Drive through your heels and squeeze your glutes as you power back to standing.
• Optional: Hold a weighted object in each hand and hold them up at your shoulders for added resistance.

Move 2: Warrior Burpees (0:30)

• Start in a standing position with your feet wider than hip distance apart.
• Bend your knees and plant your hands on the floor or mat in front of you (hands stacked directly below shoulders) and jump or step your feet back into a tall plank position, holding your belly button in to keep your core engaged.
• Bring your right knee toward your left shoulder, then your left knee to your right shoulder in a cross-body mountain climber motion.
• Jump or step your feet back in to meet your hands, loading the weight in your heels and stand.
• Bring each foot up and across your body and touch your toe with the opposite hand.
• MOD: Perform this from an elevated surface or step your feet in rather than jumping.

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Superset 2

Move 1: 2 Way Push Ups (8-12)

• Begin in a tall plank, with your hands stacked below your shoulders and your core engaged.
• Lower yourself toward the mat by bending your elbows, keeping your shoulders away from your ears and your elbows shooting back behind you. Keep your gaze about 6 inches in front of you rather than looking up or down, to maintain a neutral spine.
• Keeping your core engaged and your shoulders away from your ears, powerfully press back up and away from the floor or elevated surface to return to your starting position.
• Step one hand out so your arms are in a wide stance and repeat the push up.
• Repeat your regular to wide push up back to back for the allotted reps.
• MOD: Perform the push up with your hands on the side of your couch or other elevated surface.
• Alternatively, remain on the mat, but in a kneeling, or single knee down position.
• Check out my Push-up Progression Tutorial for tips on perfecting form and building strength!

Move 2: Jumping Jack to Press (0:30)

• Start standing with feet together and arms by your sides.
• Jump your feet out wide as you bring your arms out and above your head.
• Jump your feet back together and squat down as you press your arms straight out in front of you.
• MOD: Take out the jump and simply step your feet out one at a time while bringing your arms over head.

Superset 3

Move 1: Forward Reverse Lunges R (8-12)

• Begin standing with your feet hip distance apart and your core engaged.
• Take a big step forward with your right leg and begin bending your knees until your back knee nearly touches the ground at a 90 degree angle (ensure your knee is not shooting out over your toe and maintain an upright chest).
• Push through your front heel to return to standing and then step your right foot back behind you for a reverse lunge.
• Push off your front heel to return to standing and repeat the forward and reverse lunges for the allotted reps.
• Optional: Hold a weighted object in each hand to increase the resistance.

Move 2: Forward Reverse Lunges L (8-12)

• Repeat with the left leg moving forward and backward

Superset 4

Move 1: High Knees to Side Bend to Hammer Curl (8-12)

• Begin standing holding a weight in each hand with your chest up tall and core engaged.
• Drive each knee up toward your chest one at a time while crunching your abs.
• Next, hinge sideways to slide the weight down the side of your leg and use your oblique (side abs) to pull you back up to standing and repeat on the other side.
• Return to standing and keeping the upper arms stationary, perform a hammer curl by curling the weights up to your shoulders and contracting your biceps.
• Reverse the movement to return your arms down by your sides and repeat the whole sequence.

Move 2: Squat to Ankle Tap (0:30)

• Stand with feet about hip distance apart, with your core engaged.
• Begin sending your hips back behind you, keeping your chest up tall (don’t bend forward), weight back in your heels and knees tracking in line with your toes.
• Power through your heels and posterior chain to return to standing and as you stand, bring your foot toward to torso to tap your ankle with your hand.
• Return to standing, squat and repeat the ankle tap on the other side.
• MOD: Squat down to a couch or chair.