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Estimated Calories Burned:
182-383

Equipment Needed:
None / Bodyweight

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - LVL 4 Sprints
02 - Burpees
03 - LV4 Sprints
04 - Burpees
05 - ISO Leg Sprints L
06 - Back Clap Sprints
07 - ISO Leg Sprints R
08 - Back Clap Sprints
09 - Tri-Jab Tucks
10 - Push-ups
11 - Tri-Jab Tucks
12 - Push-ups
13 - Side Swipers
14 - Fender Benders
15 - Side Swipers
16 - Fender Benders
17 - 180 Knee Sprints
18 - Pike Jack Knees
19 - 180 Knee Sprints
20 - Pike Jack Knees
21 - Plyo Inch Sprints
22 - 180 Squat Taps
23 - Plyo Inch Sprints
24 - 180 Squat Taps
25 - Gravity Climbers

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.