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Intense Workout

The Shredder

Intense   27 minutes

Target Areas: Full Body

Equipment: Exercise Mat, Wall

Frank 🇺🇸 🇩🇪
 		    Added by Personal Trainer Frank 🇺🇸 🇩🇪
The Shredder
Tags
Bodyweight Workouts Full Body Workouts No Equipment Workouts Wall Workouts
Description

Go Hard

Exercises

Set 1: 1 round
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
Jog on the Spot
1 minute
The Heisman Shuffle
The Heisman Shuffle
30 seconds
High Knee Pulls
High Knee Pulls
30 seconds
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
1 minute
Rest
Rest
20 seconds
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
30 seconds
Arm Pumps
Arm Pumps
1 minute
Rest
Rest
15 seconds
Kneeling Diamond Push-Ups
Kneeling Diamond Push-Ups
35 seconds
Rest
Rest
20 seconds
Jump your feet forward to a squat.
Burpees
30 seconds
Rest
Rest
20 seconds

Set 2: 1 round
Rotating Elbow Plank
Rotating Elbow Plank
30 seconds
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
30 seconds
Rest
Rest
20 seconds
Push-Up and Rotation
Push-Up and Rotation
30 seconds
Rest
Rest
20 seconds
Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.
Prisoner Squats
30 seconds
Rest
Rest
20 seconds
Lunges with Knee Lifts
Lunges with Knee Lifts
30 seconds
Rest
Rest
20 seconds
Calf Raises
30 seconds
Transition
Transition
15 seconds

Set 3: 1 round
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
35 seconds
Leg Lifts
Leg Lifts
1 minute
Rest
Rest
30 seconds
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
35 seconds
Bent Knee Twists
Bent Knee Twists
1 minute
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
35 seconds
Rest
Rest
30 seconds
Sit Throughs
Sit Throughs
35 seconds
The Saw
The Saw
1 minute
Transition
Transition
15 seconds

Set 4: 1 round
Sit-Ups
Sit-Ups
35 seconds
Frog Crunches
Frog Crunches
30 seconds
Ankle Grabbers
Ankle Grabbers
30 seconds
Bent Knee Twists
Bent Knee Twists
1 minute
Half Cobra Pose
Half Cobra Pose
1 minute
Rest
Rest
25 seconds

Set 5: 1 round
Tricep Stretches
Tricep Stretches
30 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
20 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
20 seconds
Bicep Stretches
Bicep Stretches
30 seconds
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Standing Chest Stretch
30 seconds
Quad Stretches
Quad Stretches
30 seconds
Gorilla
Gorilla
30 seconds
Wall Calf Stretches
Wall Calf Stretches
30 seconds

Set 6: 1 round
Prone Savasana
Prone Savasana
1 minute

Workout Discussion

02 Apr
A very nice exercise, Frank. Really works the muscles while helping my flexibility. Thank you for a great workout. Now on my list!
22 Jan
Danke Unc und Juli!🔥💥👊🏽⚡️💯💪🏽
21 Jan
Great session Frank👏👍 ich habe deine pm beantwortet
21 Jan
I remember the name from the ninja turtle 🐢🥷🏾😉 super workout wich u create frank 💪🏻👏🏻👏🏻👏🏻

Appears In

full body
Full Body

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