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Estimated Calories Burned:
176-383

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Shuffle Press Knees
02 - Alt. Side Knees
03 - Uppercut Squats
04 - Stork Taps
05 - Alt. Lunge Kicks
06 - Front/Hop Kicks
07 - Ballet Burpees
08 - Wood Chops
09 - Twist Press Squats
10 - Tri-Knee Combo
11 - Squat Ab Twists
12 - Weed Pullers
13 - Alt. Lunge Squats
14 - 1-2-3 Ab Burpees
15 - Windmill Twists
16 - 180 Burpees
17 - Paddle Lunges
18 - Criss-Cross Tucks
19 - Power Runs
20 - Mt. 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.

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.