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Estimated Calories Burned:
124-239

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Referee Sprints
02 - Tap Ab Twists
03 - Side Knees L
04 - Side Knees R
05 - Alt Lunges
06 - 180 Knee Sprints
07 - ISO Kick Burpees
08 - Brisk Jugglers
09 - In & Out Tucks
10 - Plank Jacks
11 - Bicycles
12 - Crunch Punches
13 - Tri-Jab Tucks
14 - Standing Abs
15 - Push-up Thrusts
16 - Squat Ab Knees
17 - Gravity Climbers
18 - Bull-Frogs
19 - Xs & Os
20 - Tri-Knee Combo
21 - Flying Skaters
22 - Eagle Squat Knees
23 - Gecko Push-ups
24 - In & Out Sprints
25 - Alt Kicks
26 - Deep Climbers
27 - Alt Side Knees
28 - Stacker Thrusts
29 - Froggers
30 - Sprinter Abs
31 - Rolling V-Taps
32 - ISO Leg Sprints L
33 - ISO Leg Sprints R
34 - Speed Jugglers
35 - Quick 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.