This high-intensity workout is designed for intermediate to advanced fitness levels and that will torch everything from your chest and legs to your abs and arms. The first part of this program starts with a cardio interval workout, followed by16 exercises that collectively work every part of your body.
To get a ripped, sculpted body, do this program 3 days a week and perform each exercise once, one right after the other, and spend no more than a minute on each one. Do as many reps as you can in that time, then move on to the next exercise, limiting yourself to 30 seconds of rest in between. Even if you have to take a slight break during your 60 seconds, be sure to finish the set.
Should you experience any pain, feel faint, dizzy or sick at any point during an exercise, stop the exercise.
High-Intensity cardio interval workout:
Get on a treadmill. Start jogging at a slow comfortable pace for the first 5 minutes, then increase the speed to a full sprint for a full minute before reducing the speed back down to a jog for a minute. Alternate between jogging and sprinting for 35 minutes.
PUSH-UP
Start out in a regular pushup position, arms straight, with two dumb bells in each hand. As you push your body upwards, rotate slightly at peak height and bring one hand up behind you so that your hands are in a vertical line.
EXPLOSIVE SUMO SQUAT
Grab a dumbbell or kettlebell and let it hang in front of you. Lower the weight below your hips and let it swing between your knees and legs. Try to keep your core sturdy and straight, explode upwards and swing the weight up to about eyelevel in a fully upright position.
FLYING LUNGES
From a regular standing position, take one big step forward and lower yourself into a forward stepping lunge. Bring your arms out to your sides like airplane wings. This is the start position – jump and explode off the ground and land with your opposite leg forward and ready to crouch down to the lunge position. Make sure your arms are stay in position the entire time. Keep doing this, alternating your legs on each jump/repetition for 60 seconds.
BENT OVER ROWS
Grab a pair of dumbbells bend over, keeping your back perfectly parallel to the ground with your weights hanging below you at each side. Keep your core steady and begin to pull the weights in a controlled manner up to your chest, hold at the top for the rep, pause, and repeat. Keep doing this, alternating your for 60 seconds.
DUMBBELL SIDE LUNGE
Grab your dumbbells and let them hang by your sides. Take a lateral step, stretching your leg all the way to your right, bend forward at your hips, and touch the dumbbells to the floor of the foot at finish position of your lunge. Keep doing this, alternating your for 60 seconds.
PUSH-UP ROWS
Grab some dumbbells and assume a pushup position, with your arms straight. Perform a regular pushup, but as you fully extend your arms at the height of the push up, take one dumbbell and bring it all the way to the side of your torso. Lower your arm and descend back to the start position. Repeat with the other arm. That’s one rep. Keep doing this, alternating your for 60 seconds.
LUNGE AND TWIST
Grab a weight plate grabbing the handles and bringing the plate to the middle of your chest as you stand with feet shoulder length apart. Take a step forward as you would with a normal lunge, but as you lower your body with weight in hand, twist your torso to the right, pause, and return to a full upright position. Do the same with the opposite leg. That’s one rep. Keep doing this, alternating your for 60 seconds.
SQUAT WITH SHOULDER PRESS
Grab some dumbbells in each hand and spread your feet shoulder length apart as you would for a squat. Bring the dumbbells up to your shoulders as if you were doing a shoulder press. Lower yourself as you keep the weights cocked at the shoulder, as you explode upward from the squat position, push the weights up and above your head.
DECLINE PUSH UP ON A BALL
Get into a normal pushup position with your feet on top of a ball, arms extended out in front of you so that your body is perfectly parallel to the floor above the ground. Begin to do as many pushups as you can in the next 60 seconds.
MOUNTAIN CLIMBERS
Staying in the pushup position, rapidly bring each knee towards your chest, as if you were sprinting in place or pedaling a ridiculously small bike.
PULL UPS
Hang from a bar or using a pull-up machine, using an overhand or underhand grip and pull yourself up – be sure to try and touch your chest to the bar, or bring your chin over the bar. Remember to do as many as you can for the full 60 seconds.
BRIDGE
Get back into the pushup position you’ve grown accustomed to, placing your forearms on the ground and keeping your core – abs and hips – tight as possible. Hold this position for a full 60 seconds.
SIDE BRIDGE
Get on your side and hold yourself up by left forearm,, keep your core tight and hold the position for 60 seconds, then alternate to your right side and repeat for another 60 seconds.
TRICEP BENCH DIP
Position your hands shoulder width apart on a secured bench. Move your feet out as far out in front of you as possible. Straighten out your arms and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints. Slowly lower your upper body down towards the floor and keep your elbows tucked into your sides. Once you reach the bottom of the movement, slowly press off with your hands and push yourself back up to the starting position with your triceps. Keep doing this for 60 seconds.
SQUAT
Grab a weight plate grabbing the handles and bringing the plate to the middle of your chest , stick your hips out behind you, bend the knees, and lower yourself until you’re in a full squat position, take a second and then push yourself back to the start position. Keep doing this for 60 seconds.
1. I the consumer I recognize that exercise requires physical exertion, which may be strenuous and may cause physical injury, and I am fully aware of the risks and hazards involved.
2. I understand that it is my responsibility to consult with a physician prior to
performing any exercises or workouts. I represent and warrant that I am physically fit and I have no medical condition that would prevent me from doing this workout.
3. In consideration of this workout provided by redtangerine I agree to assume full responsibility for any risks, injuries or damages, known or unknown, which might incur as a result of this workout.
4. I knowingly, voluntarily and expressly waive any claim I may have against redtangerine and or its owner, employees, contractors and subcontractors for injury or damages that I may sustain as a result of participating in the program.
5. I, my heirs or legal representatives forever release, waive, discharge and
covenant not to sue redtangerine and or its owner, employees, contractors or subcontractors for any injury or death caused by negligence or other acts.
If you feel sick, dizzy or faint at any point during this workout, it’s important that you stop working out.
It’s important to warm up before doing any exercise or workout and stretching after you’ve completed your workout.
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