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

Estimated Calories Burned:
386-859

Equipment Needed:
Bodyweight + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Rolling Burpees
02 - 45 - Donkey Jacks
03 - 30 - Quick Knee Tucks
04 - 45 - Clock Push-ups
05 - 45 - Heavy Hitters
06 - 30 - Power Knee Burpees
07 - 45 - Plyo Inchworms
08 - 45 - Cardio Circuit 1
09 - 30 - Twist Foot Taps
10 - 45 - Sprint Lunges
11 - 45 - Mountain Clappers
12 - 30 - Mt. Climbers
Rest

Circuit 02
01 - 45 - Tri Push Burpees
02 - 45 - Pick & Throws
03 - 30 - Sky Squats
04 - 45 - Ballerina Burpees
05 - 45 - Pike Knee Hops
06 - 30 - Alt. Squat Jabs
07 - 45 - S2S Push Hops
08 - 45 - Belt Kicks
09 - 30 - Frog Hops
10 - 45 - Knee Drivers
11 - 45 - F2B Stork Taps
12 - 30 - Criss-Cross Tucks
Rest

Circuit 03
01 - 45 - Tri Tuck Back Sprints
02 - 45 - S2S Back Fist Combo
03 - 30 - Dive-Bombers
04 - 45 - ISO Thrust Hops
05 - 45 - Power Kick Burpees
06 - 30 - F2B Uppercuts
07 - 45 - Alt. Stack Foot Push-ups
08 - 45 - Mt. Reachers
09 - 30 - Speed Bag Hops
10 - 45 - Back Flex Lunges
11 - 45 - Tri-Stop Push-ups
12 - 30 - Rocking Geckos
Rest

Circuit 04
01 - 45 - S2S Floor Tap Tucks
02 - 45 - Jog Lunges
03 - 30 - Donkey Hops
04 - 45 - Warrior Push-ups
05 - 45 - S2S Dbl Tuck Burpees
06 - 30 - Jumping Jacks
07 - 45 - ISO Switch Burpees
08 - 45 - Alt. Down Strikes
09 - 30 - Pike-Tap Push-ups
10 - 45 - Squat Cross Punch
11 - 45 - 180 Burpees
12 - 30 - Ground Attack 1
Rest

Circuit 05
01 - 45 - ISO Push Hops
02 - 45 - Alt. Tap Sprints
03 - 30 - In & Out Tucks
04 - 45 - F2B Jabs
05 - 45 - Scramble Tucks
06 - 30 - In & Out Push-ups
07 - 45 - Stack Thrusts
08 - 45 - Mt. Lovers
09 - 30 - 3-Way Butt Kicks
10 - 45 - Vitruvian Holds
11 - 45 - Toe Tap Knees
12 - 30 - F2B Shuffle Squats
Rest

BURNOUT!!!

Abs
01 - Starfish Crunches
02 - Walrus Crunch (L)
03 - Fish Outta Water
04 - Walrus Crunch (R)
05 - Dbl Leg Eagle
06 - Bat Crunches
07 - Shrimp Crunches
08 - Hummingbirds
09 - Wood Peckers
10 - Bull-Frogs
11 - Armadillos
12 - Sea Otters
13 - Frog Leg Lifts
14 - 360 Turtle Rocks
15 - Seahorse Thrusts
16 - ISO Froggers (L)
17 - Alt - Geckos
18 - ISO Froggers (R)
19 - Penguin Taps
20 - Sting Rays

Cool-Down