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Estimated Calories Burned:
237-523

Equipment Needed:
No Equipment / Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Stork Sprints
02 - 45 - Side Knee Climbers
03 - 30 - Fender Benders
04 - 45 - Plyo Inchworms
05 - 45 - 180 Knee Sprints
06 - 30 - Heel Tap Jacks
07 - 45 - 1-2-3 Ab Burpees
08 - 45 - Hot Hand Jugglers
09 - 30 - Dive-bomber Hops

Circuit 02
01 - 45 - Jack-5 Burpees
02 - 45 - Agility Sprints
03 - 30 - Squat Ab Twists
04 - 45 - Criss-Cross Tucks
05 - 45 - Push-up Thrusts
06 - 30 - In & Out Tucks
07 - 45 - S2S Push Sprints
08 - 45 - Toe Tap Kicks
09 - 30 - Donkey Frogs

Circuit 03
01 - 45 - Sprint Lunges
02 - 45 - Hop Over Burpees
03 - 30 - Alt Lunge Squats
04 - 45 - Pike-Tap Burpees
05 - 45 - F2B Stork Tap Sprints
06 - 30 - F2B Uppercuts
07 - 45 - ISO Tap Sprints
08 - 45 - Push Climbers
09 - 30 - Typewriter Squats

Burnout - Stork Push Climbers

01 - Sprinter Abs
02 - Twist Crunch
03 - Bull Frogs
04 - Xs & Vs
05 - Rolling V-Taps
06 - Heel Taps
07 - Star Tap Crunch
08 - Bicycles

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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