Always consult with a physician before beginning this or any other workout routine.

Estimated Calories Burned:
647-1383

Equipment Needed:
None / Bodyweight

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01: HIIT
01 - 45 - Gecko Sprints
02 - 45 - Ballerina Burpees
03 - 30 - Twist Lunges
04 - 45 - Dbl Tap Sprints
05 - 45 - Walking Push-ups
06 - 30 - Brisk Walk
07 - 45 - ISO Switch Burpees
08 - 45 - ISO Bomb-Divers
09 - 30 - Stacker Jack Thrusts
10 - 45 - Juggler Knee Taps
11 - 45 - S2S ISO Taps
12 - 60 - Relay Climbers

Circuit 02: Kickboxing
01 - 45 - Sagat Burpees
02 - 45 - Shuffle Jabs
03 - 30 - Side Punch Squats
04 - 45 - Power Kick Burpees
05 - 45 - Tri-Punch Switch
06 - 30 - Super Strike Squats
07 - 45 - Ground Attack 1
08 - 45 - Alt. Side Knees
09 - 30 - Knee Drivers
10 - 45 - Bane Attack
11 - 45 - Back Fist Combo
12 - 60 - Tri-Combo Burpees

Circuit 03: Plyo
01 - 45 - Tri Tuck Burpees
02 - 45 - Tap-N-Clap Push-ups
03 - 30 - In & Out Tucks
04 - 45 - Pike-Push Burpees
05 - 45 - Stork Taps
06 - 30 - Donkey Frogs
07 - 45 - 80/20 Burpees
08 - 45 - Squat Push-ups
09 - 30 - Mt. Clappers
10 - 45 - 180 Burpees
11 - 45 - Wall Tap Tucks
12 - 60 - Hop Back Sprints

Circuit 04: Dumbbell
01 - 45 - Shuffle Press Burpees
02 - 45 - Pick-up Squats
03 - 30 - In & Out Flys
04 - 45 - Curly Fly Lunges
05 - 45 - Renegade Presses
06 - 30 - Switch Feet Curls
07 - 45 - S2S Curl Burpees
08 - 45 - Back Fly Burpees
09 - 30 - Alt. Press Jacks
10 - 45 - Lunge Waves-----
11 - 45 - Jog Lunges
12 - 60 - Push-Tri Combo

Circuit 05: Sports
01 - 45 - S2S Hurdles
02 - 45 - Pick & Throw Shots
03 - 30 - Defensive Shots
04 - 45 - LVL 3 Sprints
05 - 45 - Grand Slams
06 - 30 - Goalie Divers
07 - 45 - Strike-outs
08 - 45 - Spike Bump Squats
09 - 30 - Agility Tucks
10 - 45 - Surfer Burpees
11 - 45 - Swimmer Push-ups
12 - 60 - Football Drills

BURNOUT!!!

Circuit 06: Abs
01 - Xs & Os
02 - 3-Way Sit-ups
03 - Side V-Taps (L)
04 - Side V-Taps (R)
05 - Scissor Heel Taps
06 - Bicycle Crunches
07 - Tornadoes
08 - Starfish Taps
09 - Leg Switches
10 - V-Throughs
11 - Genie Pulses
12 - Bull-Frogs
13 - Seesaw Taps
14 - Side Knee Planks
15 - Plank Thrusts
16 - Wiggle Wobble
17 - Plank Jacks
18 - In & Outs
19 - Alt. Toe Taps
20 - Russian Twists

Cool-Down