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The 21-Day Shred: The Cardio and Core Upkeep Workout

MEN'S FITNESS digital director Mike Simone demonstrates the routine. For more magazine insider info, follow him on Instagram, Facebook, and Twitter

DOWNLOAD The 21-Day Shred app for iOS to get the full training program, diet, and more. No iOS? No problem. Get a COPY of the PDF.


Complete this once per week - Thursday

1. 15-minute light jog
2. Barbell roll out, 3 sets 8-10 reps
3. V-up, 3 sets 12-15 reps
4. Plank, 3 sets to failure
5. Hip thrust from the floor, 3 sets to failure
6. Russian twist, 3 sets 12-15 reps

* Complete 30 seconds of kettlebell swings in between each set. Rest 60 seconds before performing the next set

7. Run or bike intervals: 30 minutes at 80% max followed by 2 minutes of recovery (50% of max). Complete a total of 4 sets/rounds.


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