Estimated Calories Burned:
163-339

Equipment Needed:
No Equipment + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Resistance Sprints
02 - Switch Lunge Swing Kicks
03 - 180 Clockwork Climbers
04 - F2B Jack Sprints
05 - Side Lunge Ab Twists L
06 - Table Twist Burpees
07 - Side Lunge Ab Twists R
08 - Sphinx Clap Push-ups
09 - F2B Uppercuts
10 - Sky Jack Squats

11 - Peak Valley Sprints
12 - Grounded Burpees
13 - 180 Pause Sprints
14 - Hollerlujahs
15 - Ladder Pop-Overs
16 - Wide Pedal Hops
17 - 180 Pulse Squat Hops
18 - Pike Knee-Ups
19 - High Higher Highest Knees
20 - Long Jump Tucks

41 - Relay Sprints
42 - 1-2-3 Ab Burpees
43 - Mo-Towns
44 - Hop-Over Tucks
45 - Shoulder Tap Jack Push
46 - Power Sprints
47 - Scramble Attack
48 - Side Jab Abs
49 - Tri-Switch Jacks
50 - Hi-Wide Sprints

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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