RemixYourHealth Workout Series: The Shredder

One of the great things about being in the health and wellness profession is that I get to surround myself with people way smarter than me. I supervise fitness staff, personal trainers, group fitness instructors, health coaches, motivators, and people that genuinely inspire me everyday. Recently I had one of the most talented personal trainers I have ever worked with and also a good friend of mine introduce and join in on a workout with my assistant director and I at the Y.

Both of these individuals I would say easily have an advantage over me with regards to lifting. However, with my running background I had the upper edge on cardiovascular fitness. I was curious to see who would come out on top. The workout was insane, humbling, and absolutely exhausting and yet I loved every minute of it. For many of us we often find ourselves crunched for time and constantly trying to squeeze in a workout. Below is a modified version of what we did that day and I call it the Shredder…


What You Need:

Access to an elliptical

A pair of dumbbells

A medicine ball

A 24″ plyometric box, a metal crate, or just something really sturdy that is at least two feet high and not your mother’s coffee table

A kettlebell

A stopwatch or time keeping App


How does it work?

The name of the game is speed and form. Your goal is to try to complete the entire workout with the best form possible as fast as you can. It’s tough, it will kick your ass, but after your heart returns below 300 BPM you will feel a sense of accomplishment like no other. Or maybe a rush of endorphins and low brain glucose.


The Workout: 


Round 1:

  1. Dumbbell Push-Ups to Alternating Single-Arm Row (key here is to not let your hips pivot during the row)          (15 Reps)
  2. 140 strides on an Elliptical within a goal of 30 seconds with the incline and resistance set to 6 each (noted as 6/6)       (140 total strides)
  3. Feet Together, Straight Leg Sit-Ups         (20 Reps)

Do all three exercises in a row and then repeat for a total of 3 Sets.

Pushup Row






Round 2: 

  1. Medicine Ball Overhead Slams  (15 Reps)
  2. 150 strides on an Elliptical within a goal of 45 seconds with the incline and resistance set to 7 each (noted as 7/7)      (150 total strides)
  3. Box Jumps — both feet land flat on the box   (20 Reps)

Do all three exercises in a row and then repeat for a total of 3 Sets.


Box Jumps






Round 3:

  1. Kettlebell Front Swings   (20 Reps)
  2. 145 strides on an Elliptical within a goal of 45 seconds with the incline and resistance set to 8 each (noted as 8/8)      (150 total strides)
  3. Mountain Climbers    (30 Reps)

Do all three exercises in a row and then repeat for a total of 3 Sets.


Mountain Climbers






  • Once you start your first exercise the clock is running. Pacing is key. Don’t burn yourself out in the first round because doing mountain climbers on an empty tank sucks.
  • Above anything else form is key. If you can’t do the work with good form then you are sacrificing gains. If you need to slow down and nail the form do so and pick up speed the next time you do the workout.
  • Have water, something to sit on if need be, and maybe even a trash can nearby 🙂
  • If you feel lightheaded or dizzy sit down immediately. If you have the option lie down with your feet resting above your head and heart.



30+ minutes — We’ve got some work to do

25-29 minutes — Not too shabby

20 – 24 minutes — Turn down for what?!

15 – 19 minutes — You’re a monster…

10 – 14 minutes — You know, it’s just my warm-up


For the record I did it in 22 minutes and 47 seconds.

Try it out and let us know how it goes! Comment below and share with your friends. The question is, will you survive the shredder?!



The contents of the RemixYourHealth Blog, such as text, graphics, workouts, images, and other material contained on the RemixYourHealth Blog (“Content”) are for informational purposes only.

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