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Estimated Calories Burned:

Equipment Needed:
None / Bodyweight

Level:
EXTREME

Workout Breakdown:

Warm-up

10 - 01 - Jump Ropes
10 - 02 - Stork Taps
10 - 03 - High Knees
10 - 04 - Burpees
10 - 05 - F2B Squats
10 - 06 - Jumping Jacks

20 - 01 - ISO Tap Sprints
20 - 02 - 180 Burpees
20 - 03 - Push-up Jacks
20 - 04 - Twist Sprints
20 - 05 - Lunge Squats
20 - 06 - Hiker Sprints

30 - 01 - Plyo Heismans
30 - 02 - Squat Jab Combo
30 - 03 - Clap Kick-ups
30 - 04 - S2S Jab Sprints
30 - 05 - Jugglers
30 - 06 - Mt Climbers

40 - 01 - 180 Knee Sprints
40 - 02 - Prisoner Stacks
40 - 03 - Accordions
40 - 04 - Love Taps
40 - 05 - 180 Lunges
40 - 06 - F2B Clap-Ups

50 - 01 - Tri-Fly Sprints
50 - 02 - Majesty Squats
50 - 03 - Box Push-ups
50 - 04 - Box Jugglers
50 - 05 - Alt Side Knees
50 - 06 - 180 Tri-Burpees

60 - 01 - LVL 4 Sprints
60 - 02 - S2S Push Jabs
60 - 03 - Sagat Combo
60 - 04 - Relay Fighters
60 - 05 - Ladder Tucks
60 - 06 - Plyo Lunge Runs

50 - 01 - Cardio Circuit
50 - 02 - Surf Burpees
50 - 03 - LVL 3 Sprints
50 - 04 - Booty Bullets
50 - 05 - Relay Sprints
50 - 06 - Step Burpees

40 - 01 - LVL 1 Drills
40 - 02 - Sagat Sprints
40 - 03 - ISO Kick Burpees
40 - 04 - Side Lunge Switch
40 - 05 - Box Sprints
40 - 06 - ISO Push Abs

30 - 01 - Hurdle Sprints
30 - 02 - Scramble Jacks
30 - 03 - 180 Push-ups
30 - 04 - Tri Lunge-Ups
30 - 05 - Tri-Jab Tucks
30 - 06 - Box Squat Hops

20 - 01 - Dbl Jump Jabs
20 - 02 - Tap Ab Twists
20 - 03 - Cowabunga Squats
20 - 04 - Donkey Frogs
20 - 05 - L2R Push-ups
20 - 06 - Alt Tucks

10 - 01 - Donkey Hops
10 - 02 - High Knees
10 - 03 - Clapping Push-ups
10 - 04 - Side Knees
10 - 05 - High Climbers
10 - 06 - Low Climbers

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.