20/10 SUPER SHREDDER CIRCUITS 3.0

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: PLYO & PUNCH

Split Switches
Split Jumps
Plyo Pushups
Squat Jumps
Lead Uppercut (5) Orthodox Stance
Lead Uppercut (5) Southpaw Stance
Rear Uppercut (6) Orthodox Stance
Rear Uppercut (6) Southpaw Stance

Perform this circuit once.

CIRCUIT 2: SWINGS AND THRUSTERS

Left-Arm Swings
Right-Arm Swings
Left-Leg Split Thrusters
Right-Leg Split Thrusters

Perform this circuit twice.

CIRCUIT 3: JACK ATTACK

Band Pull-Apart Jack
Pushup Jack
DB Jack Curl
DB Jack Press

Perform this circuit twice.

CIRCUIT 4: THE CHOPPER

Double Fast Feet
Pushup Mountain Climber
Rainbow Chop
Downward Chop (Slam or Faux Slam)
Double Lead Body Hooks (3B) Orthodox Stance
Double Lead Body Hooks (3B) Southpaw Stance
Drop Skater Jumps
Drop Shuffles

Perform this circuit once.