Abandon All Excuses
This intense workout uses just your bodyweight to burn serious bodyfat, so you can do it anytime, anywhere and get ripped fast!
Workouts like this are exactly what we like at Crazy Shred as they help burn fat and build muscle. With the right supplement plan you'll be hitting your body and fitness goals in no time...
Ideally do this work out 3 to 4 times a week but ensure you stay active on all the other days, like doing your 10k steps a day.
Before starting do a good 3 minute warm up, warm ups should always be relevant to the work you are going to be doing. If running, jog a few minutes before you start and stretch your muscles. As we are doing a bodyweight session here, do some plank walk outs and/or push ups and squats to warm up.
Run this as a circuit. Do each move for 45 seconds, then rest for 15 to 20. Do 5 rounds. Rest 1 minute to 90 seconds between each round.
1. Push up to side plank kick through
Start in a push up position. Lower your chest to the floor. As you press up, reach your right hand toward the ceiling as you rotate your torso into the side plank. Kick your left leg under you, placing your foot in front of you for support. Hold. Rotate back to push up position. That's 1, alternate sides with each rep.
2. Lateral Lunge to Knee-Tuck Jump
From standing, step to the right, shifting your weight to the right leg. Bend at the hips, push your bum back and straighten your left leg, arms straight out for balance. Press back to the start explosively and drive your right knee into the air, jumping as you do so. Land softly. That's 1 rep; do 30 seconds of reps on your right leg then alternate to 30 seconds of the same, mirrored movements, on your left leg.
3. Modified V-Sit to V-Sit
Start by lying on your back, arms extended overhead. Tense your abdomen so you are in a upward facing superman position, then lift your torso and legs, trying to touch your knees to your chest, your feet should be slightly off the floor in this movement. Return to the start, then lift your torso and legs again, this time keep your legs straight and try to touch your hands to your toes. Return to the start. That's 1 rep.
4. Squat Pulse to Squat Jump
Start in a standing position, feet shoulder width apart, then bend at your knees and hips, move in a sitting down motion until your thighs are nearly parallel with the floor. Shift up 2 inches, then down 2 inches; repeat this 5 times. After the 5th pulse, squat down to nearly parallel again and then explosively stand up, jumping into the air, do this 5 times also. Alternate the 2 movements until the time is up.
5. Push Up to Croc Roll
Start in a push up position. Lower your chest to the floor. As you push up, lift your right arm and flip over so your chest is facing upward, you'll need to lift your right leg too. Once you've flipped over, bend at the hips, sitting into the position. Pause. Flip back to return to the start. That's 1 rep; alternate sides with each rep.
6. Reverse Lunge Windmill Skip
Start standing. Step back with your left leg; lower into a lunge. Put your left hand on the floor by your right foot, then reach your right hand as high as you can. Reverse the movements to return to the start. That's 1 rep; alternate sides with each rep.
Check all these moves on YouTube if your not sure of the movements and to make sure you will execute them correctly. Ideally work with a PT or ask a gym professional to show you if possible.
CrazyShred Fitness Team