Equipment Needed: No Equipment + Mat
Level: Advanced-Extreme
Calories Burned: 468

Workout Breakdown:

Warm-up:
01 - Butt Kicks
02 - S2S Hustle Taps
03 - L2R Dbl Jacks
04 - U-Squat Taps
05 - World's Best Stretch

Workout:
01 - Sprinter Burpees
02 - Hop-Over Burpees
03 - Burpee Tucks

04 - Tri-Switch Lunge
05 - S2S Shoestring Lunges
06 - S2S Sky Switches

07 - Standard Push-ups
08 - Dbl Pike-Back Push-Ups
09 - In & Out Push Jacks

10 - S2S Hurdle Sprints
11 - Stork Tap Sprints
12 - Mad-Man Sprints

13 - Slam Tap Squats
14 - Glutes Killer Crawls
15 - Inchworm Slams

16 - Power Sprints
17 - Hot Hand Sprints
18 - Sprinter Tucks

19 - Gravity Squats
20 - Grounded Burpees
21 - Plyo Squat Burpees

22 - Pike-Tap Push
23 - Clap Tap Push
24 - Sphinx Clap Push

25 - Half Juggler Sprints
26 - Jugglers
27 - STRUGGLERS

28 - Inchworm Hops
29 - Mousetrap Push-ups
30 - BURST Worms

31 - Side Lunge Squats
32 - Typewriter Squats
33 - Jack In the Box Squats

34 - Mt Climbers
35 - Plyo Climb Switches
36 - Tri-Climb Hops

37 - Hit & Runs
38 - Tri-Jab Switch
39 - Tri-Jab Tucks

40 - Half Whole Push
41 - Fast-Slow Push-ups
42 - MAX Speed Push

43 - Quick Pause Sprints
44 - L2R Heisman Squats
45 - MAX Speed Jugglers

Finisher - EVOLUTION Burpees

Cool-Down:
01 - Deep Squat Spinal Flow
02 - Cat-Cow Circles
03 - World's Best Stretch L/R
04 - Alt Pin the Needle
05 - Walk the Dog
06 - Alt Scorpion Twists

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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