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Estimated Calories Burned:

Equipment Needed:
None / Bodyweight

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Hiker Sprints
02 - Standard Burpees
03 - Back Clap Squats
04 - S2S Hop Burpees
05 - Push-up Frogs
06 - Tri-Switch Lunges
07 - Under Taps L
08 - Under Taps R
09 - Standard Push-ups
10 - Stack Push-ups
11 - Relay Sprints
12 - 1-2-3 Step Burpees
13 - Dbl Tap Sprints
14 - Stack-Foot Push-ups
15 - Tri-Jab Knees
16 - Lunge Sprints
17 - Plank Jacks
18 - F2B Uppercuts
19 - Clapping Push-ups
20 - Fly Sprints
21 - Scramble Burpees
22 - Stack Hop Squats
23 - Alt Lunge Squats
24 - Trinity Push-ups
25 - Shuffle Knees
26 - Remix Squats
27 - Switch Climbers
28 - High Knees
29 - Pike-Tap Push
30 - 180 Jacks
31 - Hurdle Sprints
32 - S2S Plank Burpees
33 - Squatty Pippens
34 - Accordions
35 - Alt Side Knees
36 - Side Lunge Switch
37 - Donkey Frogs
38 - In & Out Knees
39 - L2R Push-ups
40 - Free Throw Burpees
41 - Quick Knees
42 - Cowabunga Squats
43 - 180 Burpees L
44 - 180 Burpees R
45 - Clap Back Push
46 - Agility Sprints
47 - Frogger Squats
48 - 180 Hook Sprints
49 - Mt Climbers
50 - Push-up Taps
51 - Side Knee Sprints
52 - Quick Knee Burpees
53 - Frogger Planks
54 - Dive-Bomber Hops
55 - Back Fist Sprints
56 - Side Jab Squats
57 - Brisk Jugglers
58 - Skater Taps
59 - Push-up Thrusts
60 - F2B Lunge Squats
61 - Wide Knees
62 - Majesty Squats
63 - Sagat Sprints
64 - Gecko Push-ups
65 - Eagle Squat Knees
66 - ISO Knee Sprints L
67 - 180 Switch Lunges L
68 - ISO Knee Sprints R
69 - 180 Switch Lunges R
70 - S2S Push-ups
71 - Standing Ab Twists
72 - Shuffle Squats
73 - Tri-Tuck Burpees
74 - Clap-Kick Push-ups
75 - LVL 3 Sprints
76 - Toe Tap Kicks L
77 - Toe Tap Kicks R
78 - Thai Push-ups
79 - Jumping Jabs
80 - Gravity 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.

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