Equipment Needed: No Equipment + Mat
Level: Advanced-Extreme
Calories Burned: 568

Workout Breakdown:

Warm-up:
01 - Side V-Jab Sprints
02 - High Block Low Hooks
03 - Swing Knee Hops
04 - The Windmill
05 - Cossack Climbers

Workout:
01 - Combo Attack Shuffle
02 - Back Kick Twist Sprints
03 - Hi-Low Combo Attack Burpees
04 - S2S Plyo Knee Uppercuts L
05 - Handstand Hop Kicks L
06 - Grounded Jack Push Thrusts
07 - S2S Plyo Knee Uppercuts R
08 - Handstand Hop Kicks R
09 - Hi-Wide Sprints
10 - FWD Tri-Knee Drop Kicks L
11 - S2S Hop Twist Strikes
12 - FWD Tri-Knee Drop Kicks R
13 - ISO Switch Kick Burpees
14 - Alt Ground Pound Slam
15 - Rainbow Kick Strike Downs L
16 - Gecko Push Kick-Outs L
17 - S2S Hop Block Hooks
18 - Rainbow Kick Strike Downs R
19 - Gecko Push Kick-Outs R
20 - Swing Kick Jab Taps L
21 - Prisoner Switch Twist Lunges
22 - Swing Kick Jab Taps R
23 - S2S Bear Crawl Kick-Ups
24 - S2S Elbow Fist Tap Power Kicks
25 - Tri Jab-Kick Side Kicks L
26 - S2S Hook-Knee Back Kicks
27 - Tri Jab-Kick Side Kicks R
28 - Quick Jab Burpees
29 - Side Back Power Kicks L
30 - 180 Slam Hops
31 - Side Back Power Kicks R
32 - Hi-Low Climb Kicks
33 - S2S Jab Cross Shuffle
34 - Alt Bullet Kick Tucks

FINISHER - FLOORED!

Cool-Down:
01 - Windmill Sweeps
02 - Rocking Best Stretch
03 - Walking Malasana
04 - Alt Scorpion Twists
05 - Glutes Stretch L
06 - Glutes Stretch R

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.

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