55 Minute Body Shredder
- ktsveggielife
- Nov 3, 2019
- 3 min read
Updated: Nov 8, 2019
So I was going through drafts that I never finished and I found this workout from 2 or 3 years ago. Wild right! I couldn't remember it, but I knew that if I thought it was worth publishing, then it was a good workout. So I tried it....
Holy crap. I am a sweaty mess. And I must have been much more of a beast 2 or 3 years ago because I was pushing AS HARD AS I COULD and it took me just under 57 minutes. At first I was like, 'Oh, this isn't so bad.' Then the 50 reps part came and I. Was. DYING.
So enjoy becoming a sweaty mess.
In order to finish in 55 minutes, you will have to push yourself hard. Harder than you thought possible. But I think it is doable. You will be a sweaty mess, but that is what working out is supposed to do. Push your body, break it down, to make it stronger. Our bodies are incredible gifts. Use yours today. Be grateful for it every day.
WARM UP
2x thru
*I just took them easy and went straight thru instead of 15 second breaks between each*
WORKOUT
1 min/exercise with alt. 30 sec high knees or butt kicks between exercises
PUSH UP KICK BACK - A. Start in plank position with palms under shoulders and a weight in each hand. Bend elbows to lower chest toward floor, keeping arms close to sides.
B. Press up, then extend right arm back. Return to starting position and repeat push up, then extend left arm back. Continue alternating sides for 60 seconds. If you need to make it easier, drop to your knees for the pushup and press up to plank for the kickback.
PLIE WINDMILL - A.Stand with feet wide, toes out, and hold a weight in each hand under chin, elbows bent, palms facing in. Lower into a plié squat.
B. Extend left arm overhead and right arm toward floor (palms facing forward) and gaze up at left hand. Return to starting position and repeat on the other side. Continue alternating sides for 60 seconds.
DRAWBRIDGE - A.Hold a weight in right hand and lie on your left side, left forearm on the floor with elbow below shoulder, legs extended forward about 30 degrees, to start. Extend right arm straight out and lift torso (hips stay down). Raise right leg and hold for a count, then raise left leg to meet it and hold for a count (shown). Lower left and hold again for a count, then lower right leg. Repeat for 30 seconds. Switch sides and repeat to complete set.
**I did not use weights for this exercise**
BUNGEE RAISE - A.Get on all fours, place a weight behind right knee, and hold another weight in left hand. Bend and lift right knee to hip height and extend left arm forward at shoulder level with palm facing in. Hold for 5 counts.
B.Draw left elbow and right knee below chest. Repeat for 30 seconds. Switch sides and repeat to complete set.
**I used a resistance band instead of weights**
HIPS BRIDGE MARCH - A.Lie face up with your knees bent and feet flat. Hold a weight in each hand on top of hips and press them down to create resistance. Lift hips so body is straight from shoulders to knees.
B.Raise left leg, knee bent 90 degrees. Lower it (keeping hips up) and raise right leg. Continue marching legs for 60 seconds.
STAR PLANK ROW - A. Hold a weight in right hand and get in side plank position on left palm. Lower right hand toward floor and raise right leg to shoulder height.
B. Lower weight and repeat for 30 seconds. Switch sides and repeat to complete set. (To make it easier, lower leg or stagger feet.)
ARMS & CORE
10 REPS/SIDE OR 20 REPS TOTAL
CARDIO
Skip warm up and "Pick a Card"
Do full circuit 1x (2x if you are a glutton for punishment)
2x / Circuit
*I skipped the breaks and went straight thru. (1, 2, 1, 2)*
Do a nice cool down of your choice. Never just stop. Stretch your body and tell it thank you for working so hard. Then go eat a meal with protein and carbohydrates to replenish the energy you just burned. Have a great day.
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