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The New Year Redemption Workout Plan: Cardio and Abs

DAY THREE is where we take a little break from the weights to allow for some muscular recovery—but it's an active break. The focus will be to get in some relatively decent cardio and hit a little bit of abs in between.

Personal: This was solely built for two reasons. The first is being able to recover while pushing myself. Second, this routine is centered around my time in the water. I need to work my lungs for bigger surf, and the core work is important for maintaining the ability to surf more powerfully.

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Jog/Run for 30-minutes (steady-state)

Complete 3-5 rounds (with zero rest) of the following:

Hip Thrust from the Floor x 8-10 reps
Ab Wheel Roll Out x 8-10 reps
Cable Chops x 8-10 reps (each side)
Side Planks x failure (each side)

7-10 minute cardio intervals
30 second sprint/30 walk or light jog

In week 4 and 5: bump up to 45 minutes of steady-state cardio, and/or another 3-7 minutes of intervals.

For more information on the REDEMPTION plan including the workout video demonstrations, go to

For an aggressive, rapid fat-loss plan, DOWNLOAD the 2016 update of The 21-Day Shred app. No iOS? No problem. Get a copy of the PDF.


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