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Estimated Calories Burned:
199-412

Equipment Needed:
No Equipment / Wall

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - MAX Push-ups
02 - ISO Plank Twist Kickbacks L
03 - Wall-Stands
04 - ISO Plank Twist Kickbacks R
05 - 180 Power Push-ups
06 - Back Swimmers
07 - Side Bi-Raise L
08 - Mousetraps
09 - Side Bi-Raise R
10 - Alt Wall-Stands
11 - Pike Tap Reachers L
12 - Side Tri-Raise L
13 - Stack N Row
14 - Pike Tap Reachers R
15 - Side Tri-Raise R
16 - S2S Wall Walks
17 - Sphinx Rockers
18 - Reverse Snow Angels
19 - Side Bi-Raise L
20 - Dive-Bombers
21 - Side Bi-Raise R
22 - Wall-Stand Taps
23 - Accordions
24 - F2B Crab Walks
25 - Alt Back Flex Plank
26 - Lying Back Press
27 - Seated Biceps Curls
28 - MAX 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.

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.