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Estimated Calories Burned:
209-552

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Rolling Burpees
02 - Tri-Knee Combo
03 - Seal Clappers
04 - Alt. Lunge Squats
05 - Gecko Sprints
06 - Stork Sprints
07 - S2S Heisman Hops
08 - Pike-Tap Push-ups
09 - S2S Tuck Burpees
10 - 3-Way Sprints
11 - Trinity Push-ups
12 - Hurdle Sprints
13 - Wall Tap Tucks
14 - Swimmer Push-ups
15 - Squat Jab Kicks
16 - 180 Burpees
17 - 80/20 Hops
18 - LVL 3 Sprints
19 - Pike-Push Burpees
20 - S2S ISO Tap Hops
21 - Power Kicks
22 - Donkey Spiders
23 - Tornado Sprints
24 - Jack-5 Burpees
25 - Heisman Squats
26 - Speed Jugglers
27 - Criss-Cross Tucks
28 - Diamond Back Hops
29 - Tire Runs
30 - Eagle Squat Tucks

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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