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Estimated Calories Burned:
245-548

Equipment Needed:
No Equipment / None

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01
01 - Sprinter Twist Burpees
02 - Stork Tap Ab Attack
03 - F2B Thigh Killer Squat Hops
04 - S2S Kick-Through Crawls
05 - High Higher Highest Sprints
06 - Bloodhound Lunges
07 - Slam Hop Crawls
08 - 180 Plyo Heismans
09 - Explosive Runner Push-ups

Circuit 02
01 - High Wide Flys
02 - Hi-Low Obstacle Hops L
03 - Hot Hand Uppercuts
04 - Hi-Low Obstacle Hops R
05 - Tri-Knee Combo
06 - Swing Kick Tap-Unders L
07 - Diamond Push Climbers
08 - Quick Pause Sprints
09 - Swing Kick Tap-Unders R

Circuit 03
01 - Sprinter Drills
02 - S2S Push Lunges
03 - 180 Jugglers
04 - L2R Plank Ab Burpees
05 - S2S Push-off Sprints
06 - Low Jack Squats
07 - Donkey Sprints
08 - Mt Kickers
09 - Plank Jack Taps

Circuit 04
01 - Hi-Low Hurdles
02 - Thigh Killer Crawls
03 - Clap Tap Push-ups
04 - Agility Hot Hands
05 - Switch March Step-Overs
06 - Side Lunge Squat Twists
07 - Stutter Crawls
08 - Brisk Jugglers
09 - 180 Thigh Killers

Burnout - Power Push Tuck Burpees

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.

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