Estimated Calories Burned:
215-432

Equipment Needed:
No Equipment + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01
01 - 20 - Quick Pause Sprints
02 - 30 - MAX Burpees
03 - 40 - Side Lunge Ab Twists L
04 - 50 - High Higher Highest Knees
05 - 60 - Hi-Low Jack 5 Burpees
06 - 50 - High Higher Highest Knees
07 - 40 - Side Lunge Ab Twists R
08 - 30 - MAX Burpees
09 - 20 - Quick Pause Sprints

Circuit 02
10 - 60 - Jack In the Box Squats
11 - 50 - Mt Kickers
12 - 40 - Clockwork Push-ups L
13 - 30 - Power Knee Kicks L
14 - 20 - Quick Jugglers
15 - 30 - Power Knee Kicks R
16 - 40 - Clockwork Push-ups R
17 - 50 - Mt Kickers
18 - 60 - Jack In the Box Squats

Circuit 03
19 - 20 - Quick Climbers
20 - 30 - Power Pike Push-ups
21 - 40 - Slanted Sprints L
22 - 50 - Half Whole Tucks L
23 - 60 - S2S Push Burpees
24 - 50 - Half Whole Tucks R
25 - 40 - Slanted Sprints
26 - 30 - Power Pike Push-ups
27 - 20 - Quick Climbers

Abs
01 - Mt Climbers
02 - Froggers
03 - Plank Hold Squeeze
04 - Shin Huggers
05 - 1-2 Tuck Crunch
06 - Side X Crunch L
07 - Bicycles
08 - Side X Crunch R
09 - Seated Corenadoes
10 - Laying Corenadoes

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.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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.