30-15 SINGLE-SIDED SHREDDER 3.0
This 12-exercise metabolic resistance training circuit trains the whole body & maximally depletes muscle glycogen stores to stimulate rapid fat loss. Unilateral training strengthens imbalances between sides and increases core activation. It’s also more joint-friendly and easier to recover from.
Alternate between 30 seconds of work and 15 seconds of rest for each move in the exact order listed:
Left-Arm Split-Kneeling Bent-Press
Right-Arm Split-Kneeling Bent-Press
Left-Leg Foot-Elevated Hip-Thrust
Right-Leg Foot-Elevated Hip-Thrust
Left-Arm Row to Snatch Complex
Right-Arm Row to Snatch Complex
Left-Leg Rear-Foot-Elevated Goblet Split Squat
Right-Leg Rear-Foot-Elevated Goblet Split Squat
Left-Arm Push Press + Split Jerk Complex
Right-Arm Push Press + Split Jerk Complex
Left-Leg Side-to-Side Hop
Right-Leg Side-to-Side Hop
That’s 1 round. Perform 2 total rounds, resting 1 minute between rounds.