Estimated Calories Burned:
337-678

Equipment Needed:
No Equipment + Mat

Level:
Advanced-Extreme

Workout Breakdown:

Warm-up

01 - Sprinter Burpees
02 - S2S Sky Switch Hurdles
03 - Thigh Killer Crawls
04 - Power Drives
05 - Bloodhound Lunges

06 - Traffic Sprints
07 - Half Whole Burpees L
08 - L2R Money Jacks
09 - Half Whole Burpees R
10 - F2B Mt Climbers

11 - Hi-Low Burpee Jacks
12 - Hi-Low-Hi Sprints
13 - Tri-Climb Lunges
14 - 180 Knee Sprints
15 - Wide Pedal Hops

16 - Half Juggler Sprints
17 - S2S Hustler Burpees
18 - Tri-Knee Combo
19 - Slam Squat Taps
20 - Dive-Bomber Hops

21 - Slanted Sprints
22 - Switch Lunge Step-Overs
23 - 180 Plyo Heismans
24 - F2B Jack Jugglers
25 - 180 Power Push-ups

26 - 1-2-3 Step Burpees
27 - Hot Fly Sprints
28 - L2R Low Switch Lunges
29 - Pike-Tap Push-ups
30 - Tuck Jacks

Abs:
01 - Flutter Kicks
02 - 12 to 3 Crunch
03 - Seated Corenadoes
04 - Hip Dip Reachers L
05 - ISO Sprinter Tap Ladders L
06 - Hip Dip Reachers R
07 - ISO Sprinter Tap Ladders R
08 - Laying Corenadoes

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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