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Estimated Calories Burned:
276-562

Equipment Needed:
None / Bodyweight

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Light Jog
02 - High Knees
03 - Relay Sprints
04 - 180 Burpees
05 - Plank Jacks
06 - In & Out Sprints
07 - Diamond Frogs
08 - Shadow Jabs
09 - S2S Clap Push
10 - Sagat Sprints
11 - Side Tap Squats
12 - Gecko Thrusts
13 - Hook Sprints
14 - In & Out Tucks
15 - Brisk March
16 - Curtsy Squats
17 - LVL 2 Sprints
18 - S2S Heismans
19 - Pike-Tap Push-ups
20 - Speed Jugglers
21 - Donkey Frogs
22 - Jumping Jabs
23 - Ballerina Burpees
24 - Tri-Jab Tucks
25 - Scramble Jacks
26 - Tri-Switches
27 - S2S Push-ups
28 - Squat Ab Twist
29 - Mt. Climbers
30 - Box Sprints
31 - Tri-Knee Combo
32 - ISO Kick Burpees
33 - F2B Uppercuts
34 - Back Clap Squats
35 - Clap Kick Push
36 - Dbl Tap Sprints
37 - Stork Taps
38 - Dive-Bombers
39 - 180 Sprints
40 - Plyo Heismans
41 - Cowabunga Squats
42 - Criss-Cross Knees
43 - L2R ISO Burpees
44 - Striker Combo
45 - Quick Knees
46 - Tri-Climb Hops
47 - Heel Taps
48 - F2B Jabs
49 - Free-Throw Burpees
50 - Mt. Kickers
51 - Fly Sprints
52 - Relay Taps
53 - Donkey Lunges
54 - Gecko Push-ups
55 - S2S Jab Sprints
56 - F2B Frog Hops
57 - 1-2-3 Ab Burpees
58 - Tap Ab Twists
59 - Stack Push-ups
60 - Hiker Sprints
61 - Plyo Inchworms
62 - 180 Knee Sprints
63 - Tire Jacks
64 - Duck Sprints
65 - Taunt Jabs
66 - Side Lunge Switch
67 - High Hurdles
68 - Low Hurdles
69 - Prisoner Stacks
70 - Push-up Thrusts
71 - Speed Bag Knees
72 - Hook-Knee Sprints
73 - Squat Jab Combo
74 - Half & Half Push-ups
75 - S2S Heismans
76 - Sagat Burpees
77 - Toe Tap Kicks L
78 - Toe Tap Kicks R
79 - F2B Jugglers
80 - Agility Sprints
81 - Squatty Pippens
82 - Alt Side Knees
83 - Plank Heel Taps
84 - Standing Ab Twists
85 - Accordions
86 - 180 Jumping Jacks
87 - F2B Stork Taps
88 - Relay Climbers
89 - UPS Bupees
90 - Alt Lunge Squats
91 - Shuffle Jabs
92 - Skier Tucks
93 - Shuffle Squats
94 - Push-up Jabs
95 - Body Bangers
96 - Leaning Abs L
97 - Leaning Abs R
98 - In & Out Flys
99 - Hit & Runs
100 - Dead-man Burpees

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.