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Metabolic Shred

Keith Johnson, Level 3
Keith Johnson
This 20-minute workout is designed to work your entire body through a combination of cardio and toning exercises. You'll work through three separate segments, each focusing on the lower body, upper body, and core respectively. Keith is one of the contestants in the next GrokStar competition, so if you love his class be sure to let him know by loving the video, share your "I did this" and commenting below.


You don't need any special equipment for this workout. Exercise mat is optional.

Workout details: This workout is split into 3 sections: Lower body, upper body, then core. Each move is performed for ~20 seconds.

Dynamic warm up

Lower body:
Jump lunge or reverse lunge
Long jumps
Sumo squats
Single-leg deadlift
Single-leg run hops

Upper body:
Grasshopper pushups
Plank pressbacks
Tricep extensions
Tricep pushups

Shoulder stand to hamstring stretch
Double crunches
Side plank toe touches
Lever planks

Cool down

Metabolic Shred


Tiffany L.
I am already loving your site. I did the Kick Your Abs workout the other night and it nearly killed me--in an awesome way!
Tiffany L.
It's time to do something good for yourself
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