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Estimated Calories Burned:
213-479

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

01 - 45 - Tri-Star Squats
02 - 45 - Alt. Lunge Squats
03 - 45 - Criss-Cross Squats
04 - 30 - Side Punch Squats
05 - 45 - Prayer Squats
06 - 45 - Globe Hop Squats
07 - 45 - X Block Sqauts
08 - 30 - Eagle Squat Hops

Circuit 02
01 - 45 - Tri-Wide Squats
02 - 45 - Squat Lunge Twists
03 - 45 - Alt. Squat Kicks
04 - 30 - Dbl Squat Kicks
05 - 45 - Curtsy Squats
06 - 45 - Plie Squat Holds
07 - 45 - Juggler Squats
08 - 30 - Bullet Squats

Circuit 03
01 - 45 - Floor Tap Squats
02 - 45 - Trinity Squats
03 - 45 - Gravity Squats
04 - 30 - Alt. Squat Shots
05 - 45 - Power Strike Squats
06 - 45 - Calf Raise Squats
07 - 45 - Dbl Squat Sprint
08 - 30 - F2B Shuffle Squats

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.