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Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Sprints

Disclaimer:
You should consult your physician or other health care professional before starting this or any other fitness program...

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Estimated Calories Burned:
246-503

Equipment Needed:
No Equipment

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Hook-Knee Sprints
02 - Kryptonite Climbers
03 - Dbl Jump Jabs
04 - Cowabunga Squats
05 ...

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Estimated Calories Burned:
139-361

Equipment Needed:
Pull-up Bars, Dip Bars

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Duck Lunge Sprints
02 - Clap Handstands
03 - Agility Sprints
04 - Trinity Pull...

Estimated Calories Burned:
147-319

Equipment Needed:
No Equipment

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - S2S Kick Burpees
02 - 45 - UPS Switches
03 - 30 - Tap Jacks
04 - 45 - Box Pushups
05 - 45 - Alt Side Knees
06 - 30 - Squat Jab Kicks
07 - 45 - Plyo Inchworms
08...

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Estimated Calories Burned:
251-543

Equipment Needed:
No Equipment

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Hook-Knee Sprints
02 - Ninjutsu Burpees
03 - Side Knee Jabs
04 - F2B Jabs
05 - Switch Ki...

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Estimated Calories Burned:
184-406

Equipment Needed:
No Equipment

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Juggler Hurdles
02 - Side Knee Jabs
03 - Base Climbers
04 - Switch Feet Tucks
05 - Tri-...

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Estimated Calories Burned:
179-396

Equipment Needed:
No Equipment

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Hook-Knee Sprints
02 - LVL 2 Drills
03 - Tri-Knee Combo
04 - MAX Mt Tucks
05 - Jack-5 B...

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Estimated Calories Burned:
171-372

Equipment Needed:
No Equipment

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Stork Sprints
02 - Mudskippers
03 - L2R Ostrich Sprints
04 - Downward Geckos
05 - Monke...

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Estimated Calories Burned:
212-457

Equipment Needed:
No Equipment

Level:
EXTREME

Workout Breakdown:

Warm-up

Burpees -
15 - Standard Burpees
30 - 180 Burpees
45 - ISO Leg Burpees
60 - Pike-Tap Burpees
...

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Estimated Calories Burned:
192-407

Equipment Needed:
EXTREME

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Hook-Knee Sprints
02 - Relay Climbers
03 - Condor Sprints
04 - Toe Tap Kicks
05 - Tap Ab Twi...

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Estimated Calories Burned:
264-573

Equipment Needed:
Yoga Mat

Level:
Advanced

Workout Breakdown:

Warm-up
01 - Hook Knee Sprints
02 - Xs & Os
03 - Rollie Pollies
04 - Plank Knee Climbers
05 - ISO Kick Bur...

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Estimated Calories Burned:
212-457

Equipment Needed:
No Equipment

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Madman Sprints
02 - Gymnast Burpees
03 - Heel Tap Sprints
04 - Bullet Clap Squats
05 - ...

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Estimated Calories Burned:
171-372

Equipment Needed:
No Equipment

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Sagat Combo Burpees
02 - Squat Jab Combo
03 - Scramble Attack
04 - Jab Kick Push
05 - H...

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Estimated Calories Burned:
137-263

Equipment Needed:
No Equipment

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Dbl Tap Sprints
02 - Scramble Jacks
03 - Relay Climbers
04 - Majesty Squats
05 - Defibr...

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Estimated Calories Burned:
197-426

Equipment Needed:
Yoga Mat

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - S2S Kick Burpees
02 - 45 - Toe Tap Kicks
03 - 45 - Walking Push-ups
04 - 30...

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Estimated Calories Burned:
386-779

Equipment Needed:
None

Level:
EXTREME

Workout Breakdown:

3 Circuits X 2

Warm-up

01 - Side Swipers
02 - V-Burpee Hops
03 - ISO Stork Sprints
04 - Clockwork Push-ups
...

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Estimated Calories Burned:
185-403

Equipment Needed:
None

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Hi-Low Hurdles
02 - Switch Star Burpees
03 - Side Knee Storks
04 - S2S Push Climbers
05 - Squat ...

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Estimated Calories Burned:
184-408

Equipment Needed:
None

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Stork Sprints
02 - S2S Push Climbers
03 - Sagat Sprints
04 - Majesty Squats
05 - Clap Push Tucks...

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Estimated Calories Burned:
178-386

Equipment Needed:
None

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Condor Sprints
02 - 180 Lunge Hops
03 - B-Boy Push-ups
04 - Isosceles Sprints
05 - 180 Stack Squ...

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Estimated Calories Burned:
191-402

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Hi-Low Hurdles
02 - Shuttle Sprints
03 - Scramble Jacks
04 - Sprinter Drills
05 - Alt Jack Push...

Estimated Calories Burned:
129-252

Equipment Needed:
None

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - ISO Leg Sprints
02 - Squat Ab Twists
03 - Push-up Jabs
04 - Dbl Jack Jabs
05 - Tri-Knee Combo
06 - 3-Way Lunges
07 - Pike-Tap Push-ups
08 - Tri-Jab Knees
09 - Toe Tap Kicks
10 - F2...

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Estimated Calories Burned:
162-336

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

01 - S2S Hurdles
02 - Squatty Pippens
03 - 180 Burpees
04 - Clapping Push-ups
05 - Sprinter Flys
06...

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Estimated Calories Burned:
186-402

Equipment Needed:
None

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01:
15 - High Knees
30 - Plyo Heismans
45 - 180 Inchworms
60 - Cardio Circuit
45 - Push Burp...

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Estimated Calories Burned:
298-597

Equipment Needed:
None

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Relay Sprints
02 - Squat Ab Burpees
03 - Pyramid Push-ups
04 - T-Jugglers
05 - Hit & Runs
06 - ...