Whole body shredded

I had a full body fragment today For you, this will strengthen your muscles and get your heart pumping!

This workout consists of 4 supersets that work your body from head to toe and focus on a combination of strength and cardio to really maximize your time and energy.

You’ll want something weighted like a dumbbell or a water bottle — anything that adds resistance to help build muscle tissue.

Remember, we’re all in different places, with different fitness levels, time commitments, and goals, so do it at your own pace and be good to yourself.

We often put a lot of pressure on ourselves to do everything perfectly at the expense of our own happiness.

An “all or nothing” mentality feels like stress to me. There is no room for life to happen.

That’s why I like “all or something”. I’m focused on my goals and I’m doing a lot to achieve them – but I haven’t forgotten the moments in my life that brought me joy. I give myself space.

Here are some of my best tips to help you!

Focus on your sleep.
Eat protein at every meal and eat as much of your cooked whole foods as possible.
Drink lots of water.
Create rituals and practices that are centered and grounded in you and help you reduce normal stress and stressors in your daily life.
Exercise when you’re resting, not when you’re sick, tired, or exhausted.
Surround yourself with like-minded people who support your goals (like mine rock your life Online Women’s Fitness Community)
And don’t forget to love yourself along the way.

Join me in today’s workout and let’s get strong together!

A one-off workout like this is great, but following a plan is even better! Join us as we rock your life for the Wonder Woman challenge and make plans for the next 30 days and beyond.

Take a 30-day trial today and start your challenge from anywhere!

Click to expand and view all exercise descriptions

Equipment: Weighted objects (water bottles, dumbbells, household items), elevated surfaces

Format: Perform each move for the stated time and repetition, and repeat each superset for 3 rounds.

Supergroup 1

Move 1: Sumo Squat (8-12)

Start standing with your feet wider than hip-distance apart, allowing your feet to naturally evert.
Move your hips back, engage your core, keep your chest straight (don’t bend forward), rest your weight on your heels, and keep your knees in line with your toes.
As you return to standing, cross your heels and squeeze your glutes.
Optional: Hold a weighted object in each hand and lift them over your shoulders for added resistance.

Action 2: Warrior Burpees (0:30)

Start in a standing position with your feet wider than hip-distance apart.
Bend your knees, place your hands on the floor or mat in front of you (hands stacked directly under your shoulders), then jump or step your feet back into a high plank position, pressing your belly button to Keep your core engaged.
Move your right knee to your left shoulder, then move your left knee to your right shoulder for a straddle.
Jump or step your feet back to touch your hands, load the weight into your heels and stand.
Lift each foot up and across your body, touching the toes with the other hand.
MOD: Do this from a height, or put your foot in instead of jumping.

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Supergroup 2

Move 1: 2 Way Pushups (8-12)

Start with a tall plank, stacking your hands under your shoulders and tightening your core.
Bend your elbows, keep your shoulders away from your ears, and let your elbows bounce back to lower yourself onto the mat. Keep your gaze about 6 inches in front of you, not up or down, to keep your spine neutral.
Keeping the core engaged and the shoulders away from the ears, push hard up and away from the floor or elevated surface to return to the starting position.
Extend one hand so your arms are in a wide position and repeat the push-up.
Repeat your routine to back-to-back broad push-ups for the assigned reps.
MOD: Do push-ups with your hands on the side of the couch or other elevated surface.
Alternatively, stay on the mat, but maintain a kneeling or one-knee-down position.
look at mine Push-Up Progression Tutorial Tips for perfecting form and building strength!

Move 2: Jumping Jack Press (0:30)

Start standing with your feet together and your arms by your sides.
Spread your feet out as you extend your arms and raise them above your head.
Bring your feet back together and squat down while extending your arms straight forward.
MOD: To make a jump, simply extend your feet one at a time while raising your arms above your head.

Supergroup 3

Move 1: Forward Reverse Lunge R (8-12)

Start standing with your feet hip-distance apart and your core engaged.
Take a big step forward with your right leg and begin to bend your knee until your back knee is almost touching the ground at a 90-degree angle (make sure your knee doesn’t go beyond your toes and keep your chest straight).
Push past your front heel to regain standing, then step your right foot back for a reverse lunge.
Push your front heel apart to resume standing and repeat forward and reverse lunges for assigned reps.
Optional: Hold a weighted object in each hand for added resistance.

Move 2: Forward Reverse Lunge L (8-12)

Repeat with left leg moving forward and back

Supergroup 4

Exercise 1: High Knee Side Bend to Hammer Curl (8-12)

Begin standing with a weight in each hand, chest straight, and core engaged.
While tightening your abs, lift each knee toward your chest at a time.
Next, hinge sideways to slide the weight off one side of the leg and use the obliques (lateral abs) to pull you back to standing and repeat on the other side.
Returning to standing and keeping your upper arms still, perform hammer curls by curling the weights into your shoulders and contracting your biceps.
Reverse the movement, bring your arms back to your sides and repeat the entire sequence.

Action 2: Squat down to the ankle and tap (0:30)

Stand with your feet about hip-distance apart and your core engaged.
Begin to move your hips back, keep your chest straight (don’t bend forward), and place your weight on your heels with your knees in line with your toes.
Return to standing by using your heels and back chain strength, and as you stand, move your feet toward your torso and tap your ankles with your hands.
Return to standing, squat down and repeat the ankle tap on the other side.
MOD: Squat on a couch or chair.

Be sure to check in today and let me know when you’re working out. Always look forward to hearing about your performance and any questions you have!

Share this article with your fitness-loving friends!

Krystal is delighted that she has joined us in Rock Your Life – especially as she looks back on her progress over the 6 challenges, seeing she lost 30 pounds and in the process with the resources she found in them and Support made a group of friends rock your life.

I’d love to see you in Rock Your Life, you can visit:

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