Estimated Calories Burned:
328-671

Equipment Needed:
No Equipment + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Resistance Sprints
02 - Switch Lunge Swing Kicks
03 - 180 Clockwork Climbers
04 - F2B Jack Sprints
05 - Side Lunge Ab Twists L
06 - Table Twist Burpees
07 - Side Lunge Ab Twists R
08 - Sphinx Clap Push-ups
09 - F2B Uppercuts
10 - Sky Jack Squats

11 - Peak Valley Sprints
12 - Grounded Burpees
13 - 180 Pause Sprints
14 - Hollerlujahs
15 - Ladder Pop-Overs
16 - Wide Pedal Hops
17 - 180 Pulse Squat Hops
18 - Pike Knee-Ups
19 - High Higher Highest Knees
20 - Long Jump Tucks

21 - Sprinter Clap Push-ups
22 - F2B Stork Taps
23 - 180 Fly Sprints
24 - Side Lunge Push L
25 - Hammer Sprints
26 - Hacky Tap Squats
27 - Side Lunge Push R
28 - Half Juggler Sprints
29 - Mt. Kickers
30 - Tri-Climb Hops

31 - Agility Sprints
32 - Typewriter Squats
33 - Half Whole Burpees L
34 - Dive-Bomber Hops
35 - S2S Attack Switch
36 - Half Whole Burpees R
37 - Tri-Jab Tuck Ladders
38 - L2R Money Grabbers
39 - Fast-Slow Tap-Unders
40 - Cliffhanger Climbers

41 - Relay Sprints
42 - 1-2-3 Ab Burpees
43 - Mo-Towns
44 - Hop-Over Tucks
45 - Shoulder Tap Jack Push
46 - Power Sprints
47 - Scramble Attack
48 - Side Jab Abs
49 - Tri-Switch Jacks
50 - Hi-Wide Sprints

Abs
01 - Dbl Tuck Crunch Holds
02 - Rainbow Tuck-Overs
03 - Bicycles
04 - Side V Crunch Taps L
05 - Plank Hold Squeeze
06 - Side V Crunch Taps R
07 - Crunch Punches
08 - Flutter Crunches

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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