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Estimated Calories Burned:
186-385

Equipment Needed:
None / Bodyweight

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Rolling Climbers
02 - Plyo Knee Runs
03 - S2S Kal-El Walks
04 - Tetris Squats
05 - Ab Twist Shuffle
06 - Kryptonite Climbers
07 - 180 Knee Jugglers
08 - Tri-Push Jacks
09 - Shuffle Hop Squats
10 - Surf Booty Burpees
11 - Runner's Booty
12 - Relay Climbers
13 - Cheerleaders
14 - Handstand Kick-outs
15 - Heisman Squat Lunges
16 - Plane Signal Sprints
17 - 180 Boing Boings
18 - L2R Tap Kicks
19 - Defibrillators
20 - Lilly Frogs
21 - Agility Twist Sprints
22 - Thai Kick Push
23 - 180 ISO Sprints
24 - Star Switch Burpees
25 - Dead Man 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.

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.