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Estimated Calories Burned:
472-812

Equipment Needed:
None / Bodyweight

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 1
1 - 60 - S2S Hurdles
2 - 30 - Kevin Harts
3 - 45 - Low Jack Hops
4 - 30 - Plyo Pulse-overs
5 - 45 - S2S Ski Hops
6 - 30 - Agility Ladders
7 - 45 - ISO Push-up Twists
8 - 30 - F2B Shuffle Squats
9 - 30 - Rest

Circuit 2
1 - 60 - S2S Wall Push-ups
2 - 30 - Switch Kicks
3 - 45 - Alt - Prisoner Lunges
4 - 30 - Frog Hop Squats
5 - 45 - Brisk March
6 - 30 - Tuck Jumps
7 - 45 - Mt - Reachers
8 - 30 - Up & Down Plank Jacks
9 - 30 - Rest

Circuit 3
1 - 60 - LVL 3 Drills
2 - 30 - S2S Towel Hops
3 - 45 - S2S Tuck Burpees
4 - 30 - Alt - Lunge Hops
5 - 45 - Suicide Sprints
6 - 30 - 1-2-3 Ab Burpees
7 - 45 - ISO Lunge Hops
8 - 30 - S2S Donkey Hops
9 - 30 - Rest

Circuit 4
1 - 60 - Gecko Sprints
2 - 30 - Criss-Cross Tucks
3 - 45 - Squat Hop Twists
4 - 30 - In & Out Push-ups
5 - 45 - Alt - Lunge Hops
6 - 30 - Handstand Push-ups
7 - 45 - Plank Walk Burpees
8 - 30 - Bunny Cannons
9 - 30 - Rest

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.