Estimated Calories Burned:
337-678

Equipment Needed:
No Equipment + Mat

Level:
Advanced-Extreme

Workout Breakdown:

Warm-up

01 - Sprinter Burpees
02 - Majesty Squats
03 - Dive-Bombers
04 - Juggler Flys
05 - Side Lunge Switch

06 - Traffic Sprints
07 - Hop-Over Burpees
08 - Side Jab Abs
09 - Back Clap Sprints
10 - Wide Pedal Burpees

11 - Hi-Low-Hi Sprints
12 - 180 Switch Drop Lunges
13 - Jack Thrust Push
14 - S2S Ickey Sprints
15 - Mt Kickers

16 - LVL 4 Sprints
17 - Half Whole Burpees L
18 - Uppercut Knees
19 - Half Whole Burpees R
20 - Gravity Squats

21 - Slanted Sprints
22 - Inchworm Slams
23 - 180 Power Knee Sprints
24 - F2B Stork Tap Hops
25 - B-Boy Push-ups

26 - Hi-Low Hurdles
27 - Slam Tap Squats
28 - S2S Grounded Burpees
29 - Tri-Switch Jacks
30 - Wide Climbers

Abs:
01 - Bicycles
02 - Reverse Diver Crunch
03 - Swing X Taps
04 - Side V Crunch Taps L
05 - 12 to 3 Crunch
06 - Side V Crunch Taps R
07 - Rainbow Tuck-Overs
08 - Flutter Kicks

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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