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Estimated Calories Burned:
243-634

Equipment Needed:
None / Bodyweight

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Rolling Kick Burpees
02 - Twist Kick Burpees
03 - S2S Tap Push Jabs
04 - Stork Kicks
05 - 8 Jab Jumps
06 - Quick Lunge Knees
07 - In & Out Push-Knees
08 - LVL 3 Tucks
09 - Kicking Jacks
10 - Twist Hop Knees
11 - Scramble Jabs
12 - Shuffle Combo
13 - S2S Push-Jabs
14 - Tri-Knee Combo
15 - Tuck Jabs
16 - Kick Worms
17 - Speed Bag Knees
18 - In & Out Tucks
19 - 80/20 Kicks
20 - S2S Kick Jabs
21 - Twist-Push Burpees
22 - Stacker Jacks
23 - ISO Burpee Combo
24 - Pike Knee-Ups
25 - Gecko Sprints
26 - Switch Feet
27 - S2S Wall Strikes
28 - Squat Jab Kicks
29 - S2S Knee Thrusts
30 - Side Knee Climbers
31 - Uppercut Ladders
32 - Tri-Hit Burpees
33 - Front/Hop Kicks
34 - Hit & Run
35 - Seppuku Jumps

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.