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Estimated Calories Burned:
179-377

Equipment Needed:
None / Bodyweight

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

01 - Stork Sprints
02 - Pick-up Press
03 - Side Knee Climbers
04 - Bullet Lunges
05 - Stack Foot Push-ups
06 - Alt Curls
07 - Tri-Knee Combo
08 - Booty Builders
09 - 180 Switch Lunges
10 - Dbl Arnold Press
11 - Back Clap Sprints
12 - Tri-Back Flys
13 - S2S Plank Burpees
14 - DB Deadlifts
15 - Sagat Sprints
16 - Cowabunga Squats
17 - Ladder Push-ups
18 - Free Throw Burpees
19 - S2S Goblet Squats
20 - Back Fist Sprints
21 - Side Lunge Switch
22 - Pyramid Push-ups
23 - Curly Flys
24 - Lawnmowers
25 - Scramble Jacks

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.