Panda Shred – Day 11

Cardio Week

4 sets

  • 12 reps: Walking lunges
  • Run 1/8 mile
  • 12 reps: Push-ups
  • Run 1/8 mile
  • 12 reps: Caterpillar push-ups with legs

*100 reps: Crunches*

4 sets

  • 20 reps: Squat swings (hold one 15-lb weight in both hands)
  • 20 reps: Rows (two 10-lb weights)
  • 20 reps: Goblet squats (hold one 15-lb weight in both hands)
  • 20 reps: Bicep curls (two 10-lb weights)

*Run 1/4 mile*

Panda Shred – Day 12

Cardio Week

*Run 1/4 mile*

3 Sets

  • 20 reps: Reverse flyes (two 8-lb weights)
  • 20 reps: Chest flyes (two 15-lb weights)
  • 20 reps each side: Side plank dips
  • Run 1/8 mile

4 sets

  • 1 minute each leg: Hold lunge

4 sets

  • 15 reps each side: Side step lunges
  • Side shuffle 1/16 mile each direction (1/8 mile total)
  • 15 reps each side: Jane fonda leg lifts
  • Side shuffle 1/16 mile each direction (1/8 mile total)

3 sets:

  • 30 reps: Gut busters
  • 20 reps each side: Get-ups (hold one 10-lb weight over your head)
  • 10 reps: Baby burpees

*Run 1/8 mile*

Panda Shred – Day 13

Cardio Week

*Run 1/4 mile*

3 sets:

  • 15 reps: Burpees
  • 20 reps: Push-ups
  • Run 1/8 mile

4 sets:

  • 20 reps: Romanian dead lifts (two 12-lb weights)
  • 20 reps: Rows (two 12-lb weights)
  • Run 1/8 mile
  • 20 reps: Swiss-ball hip raise and leg curls
  • 20 reps: Reverse flyes (two 8-lb weights)
  • Run 1/8 mile

*15 reps: Walking lunges*

*Run 1/4 mile*

4 sets:

  • 30 reps: Reach-ups
  • 30 reps: Crunches

*100 reps: Jumping jacks*

Panda Shred – Day 14

Cardio Week

8 sets:

  • 8 reps: High knee kicks
  • 8 reps: Baby burpees
  • 8 reps: Push-ups

*Run 1/4 mile*

3 sets:

  • 30 seconds: Squat holds with arm circles
  • 1 minute: Bridge

3 sets:

  • 10 reps each side: Get-ups (hold one 10-lb weight over your head)
  • 10 reps: Squat jumps
  • Run 1/8 mile
  • 10 reps: One-armed rows in push-up position
  • 10 reps: Broad jumps

2 sets:

  • 50 reps: Crunches
  • 25 reps: Leg lifts for abs

*Run 1/4 mile*

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