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Estimated Calories Burned:
245-548

Equipment Needed:
No Equipment / None

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01
01 - Sprinter Burpees
02 - Hollerlujah Taps L
03 - Cowabunga Switches
04 - Diamond Push Climbers
05 - Uppercut Sprints
06 - Quick Pause Sprints
07 - Jack In the Box Squats
08 - Clap Tap Push-ups
09 - Power Knee Burpees

Circuit 02
01 - Sprinter Lunges
02 - Hollerlujah Taps R
03 - T-Squat Hops
04 - Wide Peddle Burpees
05 - Walking Push-ups
06 - Switch Lunge Tucks
07 - 180 Power Push-ups
08 - Pike Knee-Ups
09 - Wide Knee Sprints

Circuit 03
01 - Hi-Low Hurdles
02 - V-Worm Lunges
03 - Pulse-Ups
04 - Back Fist Sprints
05 - Scramble Jacks
06 - Speed Jugglers
07 - Fugitive Squats
08 - F2B Ickey Sprints
09 - Floor Switch Kicks

Circuit 04
01 - Side Lunge Squat Twists
02 - Back Clap Burpees
03 - Hot Hand Flys
04 - 180 Plyo Heismans
05 - 180 Hop-Over Burpees
06 - Sphinx Rockers
07 - Tri-Switch Jacks
08 - Burst Worm Jack Backs
09 - Gravity Climbers

Burnout - Hi-Low Barrier Breakers

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.