Always consult with a physician before beginning this or any other workout routine.

Estimated Calories Burned:
307-674

Equipment Needed:
Bodyweight + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - S2S Power Knees
02 - 45 - Super Strike Squats
03 - 45 - Alt - Side Knees
04 - 30 - Push-up Punches
05 - 45 - Tri-Kick Combo
06 - 45 - Punch-Push Ladders
07 - 45 - Alt - Squat Kicks
08 - 30 - Switch Kicks
09 - REST

Circuit 02
01 - 45 - Power Core Combo
02 - 45 - Squat Knee Twists
03 - 45 - Scramble Punches
04 - 30 - Quick Knee Tucks
05 - 45 - Front Kick Push-ups
06 - 45 - Sumo Squat Burpees
07 - 45 - Warrior Push-ups
08 - 30 - Side Punch Squats
09 - REST

Circuit 03
01 - 45 - Tri-Punch Switch
02 - 45 - Wall Tap Kicks
03 - 45 - Belt Kicks
04 - 30 - Rocking Geckos
05 - 45 - Dodge-cuts
06 - 45 - Alt - Burpee Kicks
07 - 45 - Speed Bag Tucks
08 - 30 - Quick Knees
09 - REST

BURNOUT!!!

Circuit 04
01 - Liu Kangs
02 - Crunch Punches
03 - Dbl Kick Crunches
04 - Punch Throughs
05 - Butterfly Knife Pulses
06 - Side Hip Dips (L)
07 - Side Knee Kicks (L)
08 - Opposite Knee Kicks
09 - Side Hip Dips (R)
10 - Side Knee Kicks (R)
11 - Scissor Heel Taps
12 - Flutter Kicks
13 - Combo Crunches
14 - Rev. Grapples
15 - Xs & Os

Cool-Down