Great calorie burner! But I had to carry lighter weights than usual to be able to complete the workout , so I felt that impact on my lower body more than my upper body

Dima

Ellie

Finishing that felt like an accomplishment!

Rashida

Omg, I was planning  to do some HIIT after this one, but I don’t think that I can even walk 😅🔥🔥🔥

Dilara

Cosmo

Sharyl

That was insane! 💪🥵❤️‍🔥 Loved it!

Tsvetomira

Totally amazing! Had to decrease my weights to 5lbs just to finish! Worth the burn!

Nazia

Hot dang, that was a burner!! Had to cut it a few reps short because of time but really enjoyed the variety! Plus, if I hated a move, I only had to do it twice 😂😂

Lindsay

Outi

Monini

Holy 🔥🔥. No words. This one’s amazing. True test of endurance. LOVED it!!

Elena

Great workout & exercises targeting the whole body. Had to modify some 🥵

Nanine

Carrlee

Janita

Holly

Candy

Jacquelyn

Feel so amazing after this session 👊🏽🙌🏽

Victoria

I didn’t know I could do that. Amazing.  Reaching new heights!! 💥💜💙💜💙

Breaking the workout up like that was awesome!

In my 12 years working out, I don’t think I’ve ever disliked a workout until today. Too long.

Veronica Gable

Gaby Ruiz

Katie Foster

Paras appi ja parhaat treenit, kaikkea kokeiltu vuosien varrella. ☀️🔥💥💯

Laura

Sjofn Maria

I'm nearly passed but it felt so good 🎊

Libbis

Jennifer

Raine Lipscher

Mirja

Stéphanie

Jennifer Prescod

Amanda

That was a killer!! In the best way possible. Thanks for making such hard, great and easy to follow content.

Claire

I love that I feel stronger for each day! Tough but great workout ☺️💪

Emmelie

Irina

Abdou

Hating&loving at the same time! 😆 💯💥💪

Janika

Cecilia Becerra

Farkas Dóra

terg

Melissa

Meinas kunto loppua kesken 😅 kaikki lihakset kipeinä kahdesta edellisestä päivästä 😆

Johanna

Leticia Lopez

Christina

This workout is exactly what it is called - a total shred! We are going to work the whole body and feel amazing afterwards! We'll do 30 sec each exercise and take a 30 sec break after every exercise. That's how you can keep the tempo high since you get to rest always in between sets. For this workout we use body weight and dumbbells or any other substitute from home; water cans, bags of rice, books or filled back-bags.

Warm-Up x2
- Punching 30s
- Cross Body Toe Taps 30s
- Low Rotational Chops 30s

Workout: 30 s sets - 30 s break between exercises

- Squat to dumbbell press x2
- Mountain Climber to Push-Ups x2
- Power jacks x2
- Jack Knives x2
- Low Squat with Front Raise to Jump x2
- Dumbbell Pop Squat to Shoulder Press x2
- Push Up to Knee Tap and Push Up to T-Plank x2
- Split squat to lateral raise x2
- Plank jumps to dumbbell row x2
- Wood chop x2
- Squat to dumbbell press x2
- Mountain Climber to Push-Ups x2
- Power jacks x2
- Jack Knives x2
- Low Squat with Front Raise to Jump x2

Let's start with the warm up and move on to the workout after we get the blood flowing! Do total of 2 warm up rounds.

- Lower yourself into a squat position
- Begin punching straight forward with alternating arms while holding the squat position
- Keep on punching with a quick tempo for 30 seconds

Squat Hold with Punches

- Stand with a wide stance and reach down to your toes with the opposite hand while keeping your legs straight
- While tapping your toes with one arm let your upper body rotate and reach for the ceiling with the other one
- Alter sides with a swift and steady tempo

Crossbody Toetaps

- Start with a wide squat position. Keep your hands together and pointing forwards on shoulder level with straight arms
- Turn to your right while simultaneously lowering yourself to a lunge position and keeping your arms extended all the time
- Return to starting position and repeat the movement to the other side
- Keep going for 30 seconds

Low Rotational Chops

Warm Up total

-Stand with your feet shoulder width apart and a dumbbell in each hand at your shoulders.
-Squat down until your thighs are parallel to floor.
-Stand up and extend your arms overhead in one motion
-Bend your arms, return to start position

Squat to Dumbbell Press

- Start in a traditional plank with your shoulders directly over your hands and wrists. Be sure to keep your back flat and your butt down, maintaining a neutral spine.
- Engage your core (think about pulling your belly button toward your spine) and lift up your right knee, bringing it toward your elbow. It's OK if you can't bring the knee all the way to your elbow. - - Return the right knee back to the starting position as you simultaneously drive your left knee up toward your left elbow. 
- Return to the starting position.
- Continue switching legs and begin to pick up the pace until it feels like you're running in place in a plank position. 
- After 10 mountain climber steps perform a push up before continuing with more mountain climbing.

Mountain climber to pushups

- Start with a shoulder-width stance
- Hop coming down into a squat position raising your hands over your head
- Keep a wide stance in the bottom of the squat
- Hop and return to the initial position

Power jacks

- Lie flat on the floor with your arms and legs extended
- Contract your abs, tuck your legs by bringing your knees and upper body towards each other while bringing your arms down to your sides
- Return to starting position

Jackknives

-Standing with a wide stance holding a dumbbell in your hands squat down so that the dumbbell is hanging between your legs.
-While at bottom of squat position perform a front raise with the dumbbell then returning in to the low position between your legs.
-Perform a jump of 6-8 inches off the ground landing stable softly, then returning to low squat position with dumbbell between legs.
-Repeat

Low Squat Front Raise to Jump

-With a dumbbell in each hand in neutral grip (palms facing each other) shoulder press position. Press dumbbells overhead to full extension.
-As you bring your arms down you will hop your legs apart into a wider position bringing the dumbbells in front of you and in one motion drop into a squat position with dumbbells out in front of you.
-As you start your motion back upwards you hop your legs back to shoulder width while curling the dumbbells back to shoulders to start another rep.

Dumbbell pop squat to overhead press

- Start with a plank position
- Reach to tap your opposite knee with your right hand
- Return to a plank position and perform a push up
- When returning back up from the push up lift your right arm up towards the ceiling and rotate your body to T-plank position 
- Repeat the same with your left hand

Push Up to Knee Tap to Push Up to T-Plank

- Start in a wide stance with one foot in front of the other 
- Keep you chest high holding two dumbbells in your hands
- Flex at the knees bringing your back knee down
- As you come down raise the dumbbells up to shoulder height
- Come down until both legs are at 90 degrees 
- Push through front leg to come up, as you come up lower the dumbbells

Split squat to lateral raise

- Start in a plank position with your hands on two dumbbells
- Hop forward bringing your knees toward your chest and your feet towards your hands
- Hop back returning to the initial position 
- Pull the dumbbell up engaging your back
- Repeat on the opposite side

Plank jumps to dumbbells row

-Stand with feet slightly wider than shoulder-width, toes pointing slightly out. 
-Hold one dumbbell in both hands with straight arms. Pivot on your toes, bend at the waist and twist down to your left until the dumbbell is just outside of your left shin. 
-Stand up, rotating your arms diagonally forward and up, pivoting to your right, until the dumbbell is held high above and outside of your right shoulder Your chest should be up and open throughout. Eyes should follow the dumbbell.

Woodchop

W1/D3  Total shred

I thought I was going to pass out. I'm out of shape, fyi. Great workout

Elisha

Sara

W1/D1 Booty burn + burner workout

W1/D2  Strong upper body + HIIT

Today I had so little time for training that I did only 2 rounds. Still feels good 💪😊 

More tomorrow 😋☀️

Proof it does not have to be complicated.  Strong simple movements.  Perfect. 💜🔥

W1/D4 Strong legs and booty

Olivia schmidt

I’m melting … this program is WORRRKK

KayW

W1/D5 30 minute cardio at home

Wendy

W2/D1 Full body tabata + abs attack

OMG! Can’t feel my butt 😂🔥🔥🔥

W2/D2 Booty band and legs

Eftichia

W2/D3 Total shred

What a banger. Thanks for another great work out!

W2/D4 Toned upper body + HIIT

I wasn’t in the mood, but now feeling great! Thank you 🙏🔥💪

Did quick 2 rounds after W1D3 of the core challenge and can now swim in sweat 💦😅

W1/D3 Total shred

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