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Estimated Calories Burned:
189-514

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Tri-Push Burpees
02 - Dumbbell Swings
03 - 180 Renegades
04 - Fly Lunge Press
05 - Push-up Jacks
06 - Alt. Presses
07 - Open Arm Curls
08 - S2S Lunge Waves
09 - Traffic Directors
10 - WALLLLLLLKERS
11 - Shuffle Presses
12 - Tap-N-Claps
13 - Switch Feet Curls
14 - Kickback Presses
15 - Trinity Push-ups
16 - In & Out Flys
17 - Jack-5 Burpees
18 - Mt. Clappers
19 - Curly Flys
20 - Scaffold Push-ups
21 - ISO Bombers
22 - Pike Scrambles
23 - Squat Twist Press
24 - Balance Tri Push-ups
25 - S2S Curl Twists
26 - Cross Curl Hops
27 - Plyo Inchworms
28 - High Low Strikes
29 - F2B Press Sprints
30 - MAX Ladder Push-ups

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.

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