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Estimated Calories Burned:
245-520

Equipment Needed:
No Equipment / None

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Speed Burpees
02 - Speed Burpee Tucks
03 - Switch Hip Hops
04 - Cowabunga Switches
05 - Brisk Jugglers
06 - Speed Jugglers
07 - L2R Push-ups
08 - Explosive L2R Push-ups
09 - Tri-Step Burpees
10 - Hop Over Burpees
11 - Back Clap Sprints
12 - Box Hop Squats
13 - Plane Signal Sprints
14 - Tri-Fly Sprints
15 - Jack Feet Push-ups
16 - In & Out Push-ups
17 - Low Star Burpees
18 - Star Hop Burpees
19 - 1-2-3 Switch Lunges
20 - Switch Lunges
21 - Stork Sprints
22 - Mad-Man Sprints
23 - Close Grip Push-ups
24 - Pulse-ups
25 - Sprinter Burpees
26 - 180 Sprinter Burpees
27 - Gravity Squats
28 - Low Writers
29 - Tri-Knee Combo
30 - Sagat Sprints
31 - Clap Tap Push-up
32 - Clap Side Push
33 - Twist Hop Burpees
34 - Star Twist Burpees
35 - Lateral Lunges
36 - Side Lunge Switch
37 - High Climbers
38 - Low Climbers
39 - S2S Plank Push
40 - S2S Push-ups
41 - Dead-man Burpees
42 - Dead-man Rising
43 - S2S Tap Sprints
44 - S2S Tap Lunges
45 - S2S Hurdle Sprints
46 - S2S Plyo Hurdles
47 - B-Boy Push-ups
48 - Clap Kick Push
49 - Inchworm Hops
50 - Burst Worms
51 - Side Lunge Squats
52 - Curtsy Squats
53 - Hot-Hands
54 - Speed Jugglers
55 - MAX Burpees
56 - MAX Clap Burpees

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.

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