Shred, Bums & Tums Workout 1

SHRED, BUMS AND TUMS

WORKOUT 1

WORKOUT

EQUIPMENT – 1 KETTLEBELL, 1 BAND 

WARMUP 

TOE TAPS – 30 SECONDS 

TOE TAPS DOUBLE TIME – 30 SECONDS 

BOUNCING ON THE SPOT – 1 MINUTE 

DEEP SQUAT – 30 SECOND S

BOUNCING ON THE SPOT – 1 MINUTE 

TOE TAPS – 1 MINUTE 

______________

40 ON, 20 OFF

SECTION 1 

BANDED & WEIGHTED SQUATS – 40 SECONDS

ACTIVE REST – BANDED STAR JUMPS – 20 SECONDS

BANDED SQUAT JUMPS – 40 SECONDS

ACTIVE REST – BANDED STAR JUMPS – 20 SECONDS

BANDED & WEIGHTED GLUTE BRIDGES – 40 SECONDS 

ACTIVE REST – BANDED STAR JUMPS – 20 SECONDS

WEIGHTED SIT UPS – 40 SECONDS

ACTIVE REST – BANDED STAR JUMPS – 20 SECONDS 
1 MINUTE REST 

______________

SECTION 2

WEIGHTED RUSSIAN TWIST – 40 SECONDS

ACTIVE REST – BANDED STAR JUMPS – 20 SECONDS

SQUAT PUSH OUT – 40 SECONDS

ACTIVE REST – BANDED STAR JUMPS – 20 SECONDS

WEIGHTED PULSES – 40 SECONDS

ACTIVE REST – BANDED STAR JUMPS – 20 SECONDS

BODYWEIGHT RUSSIAN TWIST – 40 SECONDS

ACTIVE REST – BANDED STAR JUMPS – 20 SECONDS
1 MINUTE REST 

______________

SECTION 3

SIT UP PUSH OUT – 40 SECONDS 

ACTIVE REST – BANDED STAR JUMPS – 20 SECONDS

WEIGHTED V-HOLD – 40 SECONDS

ACTIVE REST – BANDED STAR JUMPS – 20 SECONDS

WEIGHTED LUNGE – RIGHT – 40 SECONDS

ACTIVE REST – BANDED STAR JUMPS – 20 SECONDS

WEIGHTED LUNGE – LEFT -40 SECONDS

ACTIVE REST – BANDED STAR JUMPS – 20 SECONDS
1 MINUTE REST 

______________

SECTION 4

CRAB WALK – 40 SECONDS 

ACTIVE REST – BANDED STAR JUMPS – 20 SECONDS

WEIGHTED GLUTE BRIDGE PULSE – 40 SECONDS

ACTIVE REST – BANDED STAR JUMPS – 20 SECONDS

V-SIT SIT UP PRESS – LEFT – 40 SECONDS

ACTIVE REST – BANDED STAR JUMPS – 20 SECONDS

V-SIT SIT UP PRESS – RIGHT – 40 SECONDS 

ACTIVE REST – BANDED STAR JUMPS – 20 SECONDS
1 MINUTE REST 

______________

SECTION 5

BANDED IN AND OUT SQUAT JUMPS – 40 SECONDS 

ACTIVE REST – BANDED STAR JUMPS – 20 SECONDS

BANDED KICK OUTS – LEFT – 40 SECONDS 

ACTIVE REST – BANDED STAR JUMPS – 20 SECONDS

BANDED KICK OUTS – RIGHT – 40 SECONDS

ACTIVE REST – BANDED STAR JUMPS – 20 SECONDS

BANDED SQUAT HOLD – 40 SECONDS

ACTIVE REST – BANDED STAR JUMPS – 20 SECONDS

______________

SESSION COMPLETE!