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Estimated Calories Burned:
192-409

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

01 - T-Sprints
02 - Sagat Burpees
03 - Quick Knee Taps
04 - Tri Tuck Climbers
05 - Power Core Combo
06 - In & Out Tucks
07 - Ab Scrambles
08 - LVL 3 Tucks
09 - Donkey Frogs
10 - Roundhouse Taps
11 - Ab Twist Knees
12 - Squat Twist Burpees
13 - ISO Burpees
14 - Gecko Sprints
15 - Dbl Squat Kick
16 - Power Rope Burpees
17 - Juggler Knees
18 - Alt. Lunge Kicks
19 - Front/Hop Kicks
20 - Switch Climbers

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.