Equipment Needed: No Equipment + Mat
Level: Advanced-Extreme
Calories Burned: 472

Workout Breakdown:

Warm-up:
01 - S2S Butt Kicks
02 - Pump Squat Jacks
03 - Standing Knee Circles
04 - Ham Scoop Swings
05 - Alt Cossack to Plank

Workout:
01 - Switch Lunge Sprawls
02 - Tri-Switch Stutter Lunges L
03 - Typewriter Squat Taps
04 - Tri-Switch Stutter Lunges R
05 - Balance Ham Switch Drives
06 - Half Kneeling Squat Hops L
07 - ISO Hip Thrust Hops L
08 - Half Kneeling Squat Hops R
09 - ISO Hip Thrust Hops R
10 - Quick Calves Hops
11 - Hop-Over Burpees
12 - Rev Stutter Lunge Drives L
13 - Seppuku Squat Hops
14 - Rev Stutter Lunge Drives R
15 - Gravity Squat Lunges
16 - Donkey Frogs
17 - ISO X Calves Hops L
18 - Side Lunge Spin Hops L
19 - ISO X Calves Hops R
20 - Side Lunge Spin Hops R
21 - Strict Heisman Squats L/R
22 - Alt Glutes Bridge Hops
23 - Rev Crab Kicks
24 - ISO Lateral Hop Sprints L
25 - ISO Lateral Hop Sprints R

Finisher - T-Squat Power Hop Slams

Cool-Down:
01 - Wide Rockers
02 - Rocking Best Stretch
03 - Deep Quad Lizards L
04 - Deep Quad Lizards R
05 - Glutes Stretch Rocks L
06 - Glutes Stretch Rocks 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.

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.