Trying to be healthy, and day by day I'm getting better at it.
20 || England
Trying to be healthy, and day by day I'm getting better at it.
20 || England
This came up on The Biggest Loser! I thought it was fantastic so I put it into graphic form. Courtesy of the fantastic Jillian Michaels!
Level 3
3 circuits of 3 minutes strength, 2 minutes cardio & 1 minute abs
Warm Up - should take 2.5-3 minutes
Arm crosses
Backwards windmills
Double jumprope (two arm motions in one big jump)
High kicks
Butt kicks
Knee circles
Circuit 1
Strength
45 seconds walking plank (on knees for less advanced)
45 seconds superman (lower rise for less advanced)
repeat once
Cardio
30 seconds mountain climbers (step-touch rather than jump for less advanced)
30 seconds jumping sumo-squats (smaller jump for less advanced)
repeat once
Abs
30 seconds pike crunches (arms on mat for less advanced)
30 seconds scissor crunches
Circuit 2
Strength
45 seconds squat with one-arm shoulder press
45 seconds jumping lunges (walking lunges for less advanced)
repeat once
Cardio
30 seconds punches with dumbbells
30 seconds butt kicks holding dumbbells
30 seconds punches with dumbbells
30 seconds jumping jacks with dumbbells
Abs
1 minute sit-ups (legs out for less advanced)
Circuit 3
Strength
45 seconds travelling pushups (on knees for less advanced)
45 seconds plank rows with leg raise
repeat once
Cardio
30 seconds jump squats
30 seconds rockstar jumps (effectively a jumping buttkick)
repeat both
Abs
1 minute plank twists side plank lift (30 seconds each side)
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 3 completed! Do this for days 21-30 of your shred.
If you’ve now completed all 30 days then a huge congratulations to you!
Find the rest here.
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.
Find the rest here.
