Equipment Needed: No Equipment + Mat
Level: Advanced
Calories Burned: 608
Weights Used: None
Intervals: 30+15/20

Workout Breakdown:

Warm-up
01 - L2R Diagonal Jacks
02 - S2S Wall Push Twists
03 - Windmill Sweeps
04 - S2S Low Drive Squats
05 - Walkouts
06 - Beastmode Threaders

01 - Dbl Alt Knee Drives
01 - Prisoner Sprints
02 - Inchworm Hops
02 - Half Pulse Push-Ups
03 - Dbl Jack Jabs
03 - Jab Squat Combo
04 - S2S Stutter Shuffle Taps L
04 - BW Side Lunge ADD Swing L
05 - S2S Stutter Shuffle Taps R
05 - BW Side Lunge ADD Swing R
06 - Accordions
06 - Pike-Tap Push-Ups
07 - 3-Tap Crunches
07 - Shin Huggers
08 - Hip Dip Drives L
08 - Side X Holds L
09 - Hip Dip Drives R
09 - Side X Holds R
10 - A-Jacks
10 - Pause Jacks
11 - S2S Squat Kick Reach
11 - Rainbow Swing Kicks
12 - Grounded Cross Jab Core Twists
12 - Hi-Wide Knee Drives
13 - Commando Crawls
13 - Rapid Push-Ups
14 - Concentrated Climbers
14 - Mountain Climbers
15 - Rev L-Sit Rocks
15 - Alt Crab Taps
16 - Jump Rope Hops
16 - High Knee Ropes
17 - L2R Slam Floor Lunges
17 - Alt Quick Tap Squats
18 - Hi-Low Rev Step-Backs L
18 - Power Lunge Tap Drives L
19 - Hi-Low Rev Step-Backs R
19 - Power Lunge Tap Drives R
20 - Alt Punch Push-Ups
20 - Quick Bear Taps
21 - Seesaw Planks
21 - Plank Jacks
22 - Lateral Sprints
22 - 180 Pause Sprint Hops
23 - Power Squats
23 - Low Pulse Squats
24 - Clockwork Push-Ups
24 - Pike-Back Push-Ups
25 - 2-Station Sprints
25 - Hot Hand Sprints
26 - Gravity Jacks
26 - Low Jack Steps
27 - Sit-Ups
27 - Genie Pulse Crunch
28 - Bicycles Hold Taps
28 - Quick Bicycles
29 - Side V-Tap Crunch L
29 - Hip-Dip Reachers L
30 - Side V-Tap Crunch R
30 - Hip-Dip Reachers R
31 - Alt Knee Drive Reaches
31 - S2S Quick Pause Sprints
32 - Pedal Feet Squat Taps
32 - Low Twist Tap Hops
33 - Side Heel Tap Shuffle
33 - Hacky Tap Hops
34 - Agility Steps
34 - 180 Fast Feet
35 - S2S Bear Crawls
35 - Stack-N-Row
36 - Quick Burpee Step-Ups
36 - Quick Commandos

Cool-Down
01 - Jefferson CARs
02 - Cat-Cow
03 - Alt Side Stretch
04 - Alt Scorpion Stretch
05 - Walk The Dog
06 - Glutes Stretch L
07 - Glutes Stretch R
08 - Flamingo Stretch L
09 - Flamingo Stretch R

My HR stats: https://flow.polar.com/shared2/7e953d25068d994ba33fa64807eeb905
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Disclaimer:
All information provided by Millionaire Hoy LLC is of a general nature and is for educational/entertainment purposes only. It is strongly recommend that you consult with your doctor and fitness professional before beginning this or any exercise program. The use of any information provided on this site is solely at your own risk.