Always consult with a physician before beginning this or any other workout routine.

Estimated Calories Burned:
412-903

Equipment Needed:
None / Bodyweight

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - S2S Walking Push-ups
02 - 45 - Grand Slams
03 - 30 - Ski Burpees
04 - 45 - Agility Tucks
05 - 45 - S2S Hurdles
06 - 30 - Touchdown Lunges
07 - 45 - S2S Backhands
08 - 45 - Scrimmage Push-ups
09 - 30 - Swimmer Push-ups
10 - 45 - Strike-Outs
11 - 45 - Long Jump Burpees
12 - 30 - S2S Hurdles
Rest

Circuit 02
01 - 45 - S2S Relay Sprints
02 - 45 - Heavy Hitters
03 - 30 - Goalie Divers
04 - 45 - Tennis Stroke Hops
05 - 45 - Long Catch Burpees
06 - 30 - Defensive Hop Squats
07 - 45 - 1-2-3 Heismans
08 - 45 - Header Burpees
09 - 30 - S2S Free Throws
10 - 45 - Umpire Burpees
11 - 45 - Agility Tucks
12 - 30 - 3-Way Sprints
Rest

Circuit 03
01 - 45 - Sprint Lunges
02 - 45 - Super Strike Squats
03 - 30 - Knee Drivers
04 - 45 - Pitch-N-Switch
05 - 45 - Scrimmage Push-ups
06 - 30 - Plank Punches
07 - 45 - S2S Twist Lunges
08 - 45 - S2S Goalie Squats
09 - 30 - Juggler High Knees
10 - 45 - Spike Burpees
11 - 45 - S2S Backhands
12 - 30 - Mt. Climbers
Rest

Circuit 04
01 - 45 - Sprint Climbers
02 - 45 - Strike-out Hops
03 - 30 - LVL 3 Sprints
04 - 45 - Mt. Reachers
05 - 45 - F2B Ladder Tucks
06 - 30 - Agility Drills
07 - 45 - Home Base Divers
08 - 45 - Def. Shots
09 - 30 - Grand Slams
10 - 45 - Field Goal Kicks (L)
11 - 45 - Field Goal Kicks (R)
12 - 30 - Scramble Jabs
Rest

Circuit 05
01 - 45 - Relay Climbers
02 - 45 - Speed Skaters
03 - 30 - Shadow Jabs
04 - 45 - Side Squat Passes
05 - 45 - Mt. Lovers
06 - 30 - Quick Sprints
07 - 45 - Speed Bag Knees
08 - 45 - Pool Laps
09 - 30 - Back Strokes
10 - 45 - Surf Burpees
11 - 45 - Back Swimmers
12 - 30 - Swimmer Push-ups
Rest

BURNOUT!!!

Cool-Down