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Estimated Calories Burned:
319-686

Equipment Needed:
Bodyweight + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Twist Kick Burpees
02 - 45 - 1-2-3 Burpee Jabs
03 - 45 - Quick Knee Taps
04 - 30 - Weave Jabs
05 - 45 - Beat-Down Tucks
06 - 45 - Power Kick Burpees
07 - 45 - Standing Ab Twists
08 - 30 - Quick Knee Tucks

Circuit 02
01 - 45 - Hook-Knee Combo
02 - 45 - Alt. Side Knees
03 - 45 - ISO Burpee Combo
04 - 30 - Side Punch Squats
05 - 45 - Wind Kick Abs
06 - 45 - Tuck Punches
07 - 45 - Pike Tap Thrusts
08 - 30 - Floor Switch Kicks

Circuit 03
01 - 45 - S2S Tuck Kicks
02 - 45 - Power Core Combo
03 - 45 - Scramble Tucks
04 - 30 - Strike-up Squats
05 - 45 - Sumo Burpees
06 - 45 - Warrior Push-ups
07 - 45 - Speed Bag Knees
08 - 30 - Seppuku Jumps

BURNOUT!!!

Circuit 04
01 - Bicycle Punches
02 - Crunch Punches
03 - Half Cannons
04 - Full Cannons
05 - Switch Kick Taps
06 - Side Knee Kicks (L)
07 - Alt. Plank Knees
08 - Side Knee Kicks (R)
09 - Scissor Heel Taps
10 - Jackknife Pulses
11 - Star Crunches
12 - V-Throughs
13 - Toe Taps
14 - Reverse Grapples
15 - Liu Kangs

Cool-Down

Disclaimer:
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

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Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.