20/10 SUPER SHREDDER CIRCUITS

This is a fast & furious full-body fat-burner that will max out your aerobic & anaerobic conditioning. There are 4 total circuits. Alternate between 20 seconds of work and 10 seconds of rest for 4 straight minutes for each circuit. Rest a minute between circuits.

CIRCUIT #1: PULSE & PUNCH

Left-Leg Pulsing Split Squat
Right-Leg Pulsing Split Squat
Pulsing Pushup
Pulsing Squat
Jab (1) Orthodox Stance
Jab (1) Southpaw Stance
Cross (2) Orthodox Stance
Cross (2) Southpaw Stance

Do this circuit once.

CIRCUIT #2: SWINGS & THRUSTERS

KB 2-Arm Swings (or) DB Skier Swings (PIP)
DB Box Thrusters

Do this superset 4 times.

CIRCUIT #3: JACK ATTACK

Seal Jack
Plank Jack
Predator Jack
Bear Jack

Do this circuit twice.

CIRCUIT #4: THE CHOPPER

High-Knee Run
Mountain Climber
Left-Side Upward Diagonal Chop
Right-Side Upward Diagonal Chop
1-2 Combo Orthodox Stance
1-2 Combo Southpaw Stance
Linear Boxing Fast Footwork Orthodox Stance
Linear Boxing Fast Footwork Southpaw Stance

Do this circuit once.