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Estimated Calories Burned:
375-757

Equipment Needed:
No Equipment & Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - Burst Squat Burpees
02 - Pike Sphinx Push
03 - 180 Pause Sprints
04 - Jack in the Box Squats
05 - F2B Hot Hands
06 - F2B Mt Climbers

Circuit 02 (2x):
07 - Sprinter Lunges
08 - 180 Power Push-ups
09 - Side Jab Abs L
10 - S2S Grounded Burpees
11 - Tri-Switch Jacks
12 - Side Jab Abs R

Circuit 03 (2x):
13 - Burst Worms
14 - Side Lunge Squats
15 - Hi-Wide Sprints
16 - Fugitive Sprints
17 - Walking Push-ups
18 - Hot Hand Flys

Circuit 04 (2x):
19 - Hi-Low Hurdles
20 - V-Worm Lunges
21 - Switch Lunge Tucks
22 - F2B Stork Taps
23 - Push-up Thrusts
24 - Speed Jugglers

Abs:
01 - Sprinter Abs
02 - Hi-Low V-Crunch
03 - Xs & Os
04 - Bull Frogs
05 - Hip Dip Reachers L
06 - Bicycles
07 - Hip Dip Reachers R
08 - BW Back Pass Taps
09 - Corenadoes

Abs:
01 - 1-2- Double Tuck Crunch
02 - ISO Reach-up Crunch L
03 - Seated Rainbow Tucks
04 - ISO Reach-up Crunch R
05 - Plank Jack Thrusts
06 - Sprinter Abs
07 - Full Crunches
08 - Behind the Back Pass
09 - Hollow Halo Holds

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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