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Estimated Calories Burned:
591-1076

Equipment Needed:
Bodyweight/None + Mat

Level:
EXTREME

Workout Breakdown:
10 Circuits + Burnout + Abs

Warm-up

Circuits 01 & 02:
01 - 45 - Brisk Burpees
02 - 45 - Side Knee Squat Taps
03 - 30 - High Climb Heel Taps
04 - 45 - Teacher's Pets
05 - 45 - Walking Push-ups
06 - 30 - 180 Brisk March
07 - 45 - Squat Ab Twists
08 - 45 - Quick Pause Sprints
09 - 30 - ISO Mousetraps

Circuit 03 & 04:
01 - 45 - Tri-March Jacks
02 - 45 - Pike-Tap Knees
03 - 30 - Agility Drills
04 - 45 - Swing Kick Tap-Unders
05 - 45 - Inchworm Sprint-Backs
06 - 30 - Agility Tap-Unders
07 - 45 - Tap Kick Jack Kicks
08 - 45 - T-Crawls
09 - 30 - Tap Ab Twists

Circuit 05 & 06:
01 - 45 - Hustle Tap Burpees
02 - 45 - ISO Leg Sprints
03 - 30 - Back Fist March
04 - 45 - Downward Geckos
05 - 45 - Tri-Strike Switch
06 - 30 - F2B Uppercuts
07 - 45 - Side Lunge Squats
08 - 45 - Mt Kickers
09 - 30 - B-Boy Push-ups

Circuit 07 & 08:
01 - 45 - 180 Hook March
02 - 45 - Side Shuffle Crawls
03 - 30 - Side Knee Uppercuts
04 - 45 - Side Lunge Ab Twists
05 - 45 - ISO Dive-Bombers
06 - 30 - Twist Ab Swing Kicks
07 - 45 - Free Throw Taps
08 - 45 - Agility March
09 - 30 - Switch Tap Lunges

Circuit 09 & 10:
01 - 45 - Relay March
02 - 45 - Split Kick Push-ups
03 - 30 - Power Sprints
04 - 45 - S2S Hustle Taps
05 - 45 - Shoulders Knees & Toes
06 - 30 - Alt Step Jacks
07 - 45 - Strike Downs
08 - 45 - Pitch-N-Switch
09 - 30 - Heel Tap Jacks

Burnout - MAX Thigh Blaster Push-ups

01 - 1-2 Tuck Crunch
02 - Reverse Diver Crunch
03 - Side X Crunch L
04 - Bicycles
05 - Side X Crunch R
06 - Shin Huggers
07 - Ground N Pound L
08 - Sprinter Abs
09 - Ground N Pound R
10 - 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.

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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.