This is the Full Body + Core workout from the Core Shred plan. It trains Cardio, Chest, Quads, Core and Glutes across 6 exercises, and takes roughly 76 to 91 minutes.
You open with Burpee while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 45 to 75 seconds on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Burpee | 3 × 20 |
 Push Up | 3 × 12 |
 Jump Squat | 3 × 12 |
 Plank | 3 × 60 |
 Mountain Climber | 3 × 20 |
 Hip Thrust | 3 × 12 |
