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Estimated Calories Burned:
243-532

Equipment Needed:
No Equipment / None

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01
01 - 15 - Hot Hands
02 - 30 - Hi-Low Burpee Jacks
03 - 45 - L2R Clap Push
04 - 60 - LVL 5 Sprints
05 - 45 - Side Knee Uppercuts
06 - 30 - Slam Burpees
07 - 15 - Mountain Climbers

Circuit 02
08 - 15 - Power Sprints
09 - 30 - Cowabunga Squats
10 - 45 - Pike-Tap Sprints
11 - 60 - Football Drills
12 - 45 - Tension Tap Burpees
13 - 30 - Heel Tap Butt Kicks
14 - 15 - Tuck Jacks

Circuit 03
15 - 15 - Switch Lunge Taps
16 - 30 - F2B Uppercuts
17 - 45 - Scramble Jacks
18 - 60 - Hop Squat Abs
19 - 45 - S2S Push Climbers
20 - 30 - Speed Jugglers
21 - 15 - Frogger Thrusts

Circuit 04
22 - 15 - Butt Kicks
23 - 30 - Fender Benders
24 - 45 - Boomerang Sprints L
25 - 60 - Side Walk Push
26 - 45 - Boomerang Sprints R
27 - 30 - S2S ISO Burpees
28 - 15 - Fly Sprints

Circuit 05
29 - 15 - Jumping Jacks
30 - 30 - S2S Push Back Sprints
31 - 45 - ISO Agility Burpees
32 - 60 - Hi-Low Hurdles
33 - 45 - Accordions
34 - 30 - Standing Karaokes
35 - 15 - Wide Sprints

Burnout - MAX Clap Tuck Lunges

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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