Estimated Calories Burned:
230-473

Equipment Needed:
No Equipment / Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Hi-Wide Knees
02 - 45 - S2S Shuffle Taps
03 - 30 - Standing Karaokes
04 - 45 - Downward Geckos
05 - 45 - 180 Hook March
06 - 30 - S2S Pause Sprints
07 - 45 - F2B Squat Walk
08 - 45 - S2S Push Thrusts
09 - 30 - F2B Uppercuts

Circuit 02
01 - 45 - Side Knee Strikes
02 - 45 - S2S Shuffle Burpees
03 - 30 - Tri-Jab Knees
04 - 45 - Split Kick Push
05 - 45 - ISO Sprinter Lunges L
06 - 30 - Back Fist March
07 - 45 - ISO Sprinter Lunges R
08 - 45 - Ladder Push-ups
09 - 30 - Quick Switch Climbers

Circuit 03
01 - 45 - Step Jack Burpees
02 - 45 - Hook Knee Shuffle
03 - 30 - Fender Taps
04 - 45 - Tri-Jab Attacks
05 - 45 - Fast-Slow Push-ups
06 - 30 - L2R Under Tap Knees
07 - 45 - Back Flex Squats
08 - 45 - Pitch-N-Switch
09 - 30 - Heel Tap Jacks

Circuit 04
01 - 45 - Brisk March Burpees
02 - 45 - Side Lunge Switch
03 - 30 - Quick Push-ups
04 - 45 - S2S Shuffle Attack
05 - 45 - Mt. Kickers
06 - 30 - Tri-Knee Combo
07 - 45 - Toe Tap Kicks
08 - 45 - Jab Ab Twists
09 - 30 - Accordions

Burnout - Low Impact Body Drills

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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