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Estimated Calories Burned:
243-634

Equipment Needed:
None / Bodyweight

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Diamond Kick Burpees
02 - S2S Strike Hops
03 - S2S Gecko Kicks
04 - Hook-Knee Shuffle
05 - Side Punch Kicks
06 - ISO Kick Burpees
07 - Tuck Jabs
08 - Hit & Run
09 - Clap Kick Push-ups
10 - Tri-Squat Knees
11 - Tri-Knee Combo
12 - Tri-Combo Burpees
13 - Criss-Cross Tucks
14 - Scramble Kicks
15 - Power Kicks
16 - Sagat Burpees
17 - Mt. Clappers
18 - Dbl Tap Sprints
19 - S2S Power Kick Burpees
20 - Knee Drivers
21 - Wall Tap Kicks
22 - Back Fist Tucks
23 - Power Jab Push-ups
24 - Push-punches
25 - Push-Kick Burpees
26 - Dbl Squat Kicks
27 - Side Knee Climbers
28 - Elevator Punches
29 - Twist Tuck Abs
30 - Gecko Kick Push-ups
31 - S2S Switch Kick Jabs
32 - Speed Bag Knees
33 - Stork Kicks
34 - Cross Block Squats
35 - Switch Kicks

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.