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Estimated Calories Burned:
201-428

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Dbl Sprint Taps
02 - 45 - Tri-Knee Combo
03 - 45 - S2S ISO Taps
04 - 30 - Criss-Cross Tucks
05 - 45 - Power Kick Burpees
06 - 45 - Cardio Circuit 1
07 - 45 - Globe Hops
08 - 30 - Cannonball Tucks

Circuit 02
01 - 45 - S2S Mt. Lovers
02 - 45 - Juggler Combo
03 - 45 - Scramble Punches
04 - 30 - Pogo Twists
05 - 45 - Alt. Lunge Squats
06 - 45 - Shadow Jabs
07 - 45 - LVL 3 Sprints
08 - 30 - Mt. Climbers

Circuit 03
01 - 45 - Sprint Lunges
02 - 45 - Relay Climbers
03 - 45 - S2S Pedal Tucks
04 - 30 - Lunge Twists
05 - 45 - Quick Jacks
06 - 45 - F2B Tuck Sprints
07 - 45 - Tire Runs
08 - 30 - S2S Punch Squats

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.