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Estimated Calories Burned:
231-518

Equipment Needed:
None

Level:
Extreme

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Hook-Knee Shuffle
02 - 45 - Alt Side Knees
03 - 30 - Alt Floor Taps
04 - 45 - S2S Heisman Sprints
05 - 45 - Power Kick Burpees
06 - 30 - Ski Ab Twists
07 - 45 - 180 Knee Sprints
08 - 45 - Body Bangers
09 - 30 - Floor Kicks

Circuit 02
01 - 45 -Stork Sprints
02 - 45 - Shuffle Kicks
03 - 30 - Tap Ab Twists
04 - 45 - Side Knee Sprints
05 - 45 - Squat Ab Twists
06 - 30 - Heel Tap Jacks
07 - 45 - Pike-Knee Ups
08 - 45 - Box Jugglers
09 - 30 - Mt. Climbers

Circuit 03
01 - 45 - Relay Climbers
02 - 45 - Toe Tap Kicks
03 - 30 - Brisk March
04 - 45 - Mt. Lovers
05 - 45 - S2S Jab Sprints
06 - 30 - Juggler Knees
07 - 45 - Sprinter Drills
08 - 45 - F2B Stork Taps
09 - 30 - Donkey Frogs

Circuit 04
01 - 45 - Side Knee Climbers
02 - 45 - Hurdle Sprints
03 - 30 - Tri-Jab Tucks
04 - 45 - Stacker Thrusts
05 - 45 - In & Out Sprints
06 - 30 - Quick Knee Taps
07 - 45 - Taunt Jabs
08 - 45 - Love Taps
09 - 30 - Tri-Fly Sprints

Circuit 05
01 - 45 - Relay Sprints
02 - 45 - Box Sprints
03 - 30 - In & Out Tucks
04 - 45 - LVL 3 Sprints
05 - 45 - Reverse Kick Taps
06 - 30 - Alt. Switch Kicks
07 - 45 - Criss-Cross Tucks
08 - 45 - S2S Heisman Sprints
09 - 30 - 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.

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