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Estimated Calories Burned:
185-403

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Hook-Knee Sprints
02 - Squat Ab Burpees
03 - Tap Ab Twists
04 - Stork Kicks
05 - Clap Kick Push
06 - Jab Squat Combo
07 - ISO Kick Burpees
08 - 180 Knee Sprints
09 - Scramble Jabs
10 - Toe Tap Kicks
11 - Bullet Kicks
12 - Speed Bag Knees
13 - Boing Boing Burpees
14 - X-Block Squats
15 - S2S Seppukus
16 - Sumo Push-ups
17 - Sagat Sprints
18 - Tri-Knee Combo
19 - Shuffle Attack
20 - Eagle Squat Tucks
21 - Back Fist Sprints
22 - Gatling Push-ups
23 - Alt Side Knees
24 - Hit & Run
25 - Diamond Kick Burpees

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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