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Estimated Calories Burned:
237-523

Equipment Needed:
No Equipment / None

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - H2K Side Knees
02 - 45 - Spring Climbers
03 - 30 - Standing Abs
04 - 45 - Star Twist Burpees
05 - 45 - Side Jab Abs
06 - 30 - Pogo Twists
07 - 45 - S2S Push Thrusts
08 - 45 - Juggler Drills
09 - 30 - Pike Knee Jacks

Circuit 02
01 - 45 - LVL 4 Sprints
02 - 45 - Side Knee Climbers
03 - 30 - Stork Taps
04 - 45 - Push X Thrusts
05 - 45 - Box Jugglers
06 - 30 - Squat Ab Twists
07 - 45 - 180 Knee Sprints
08 - 45 - Toe Tap Kicks
09 - 30 - In & Out Tucks

Circuit 03
01 - 45 - S2S Plyo Heismans
02 - 45 - LVL 2 Drills
03 - 30 - Tri-Jab Tucks
04 - 45 - Ladder Thrust Burpees
05 - 45 - Tri-Knee Combo
06 - 30 - F2B Uppercuts
07 - 45 - Donkey Sprints
08 - 45 - Ickey Shuffle
09 - 30 - Gravity Climbers

Burnout - In & Out Tuck Ladder

Abs
01 - Bicycles
02 - 1-2 Double Tucks
03 - Full Crunches
04 - Side V Taps L
05 - Bull Frogs
06 - Side V Taps R
07 - High Heel Taps
08 - T-Flutters

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.