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Estimated Calories Burned:
Mat

Equipment Needed:
None / Bodyweight

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01
1 - 45 - LVL 3 Sprints
2 - 30 - Donkey Hops
3 - 45 - Cannonball Kicks
4 - 30 - Low Skiers
5 - 45 - X-Skaters
6 - 30 - Frog Hop Squats
7 - 45 - Pike Knees
8 - 30 - Rest

Circuit 02
1 - 45 - Sprint Lunges
2 - 30 - Mt. Climbers
3 - 45 - Toe Tap Twists
4 - 30 - Lvl 3 Kicks
5 - 45 - Suicide Sprints
6 - 30 - Suicide Taps
7 - 45 - Elevator Jacks
8 - 30 - Rest

Circuit 03
1 - 45 - Dbl Tap High Knees
2 - 30 - 1 Leg Sprints
3 - 45 - Super Squat Knees
4 - 30 - Brisk Marches
5 - 45 - Mt. Lovers
6 - 30 - Froggers
7 - 45 - Tabletop Taps
8 - 30 - Rest

Abs
01 - Seated Bicycles
02 - Reverse Bicycles
03 - Xs & Os
04 - Russian Twists
05 - Side Plank Scissors (L)
06 - Side Plank Knee (L)
07 - Side Hip Dips (L)
08 - Side Plank Scissors (R)
09 - Side Plank Knee (R)
10 - Side Hip Dips (R)
11 - Bicycle Twists
12 - Crunch Punches
13 - Alt. X Reaches
14 - Genie Pulses
15 - Negative Sit-ups
16 - Ball Crunches
17 - Rev. Crunch Pulses
18 - Plank Knee Twists
19 - Low Plank Obliques
20 - Plank Thrusts
21 - Mt. Climbers
22 - Plank In & Outs

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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