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Estimated Calories Burned:
194-412

Equipment Needed:
None / Bodyweight

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01
45 - LVL 4 Sprints
45 - Walking Climbers
30 - Tri-Knee Combo
45 - Globe Hop Squats
45 - Brisk Jugglers
30 - Power Knee Burpees

Circuit 02
45 - Jack-5 Burpees
45 - Squat Hop Strikes
30 - Gravity Climbers
45 - Sagat Sprints
45 - 180 Switch Lunges
30 - Push-up Thrusts

Circuit 03
45 - LVL 1 Drills
45 - Tri-Jab Tucks
30 - Alt Squat Taps
45 - Donkey Sprints
45 - Fast/Slow Push-ups
30 - In & Out Tucks

Circuit 04
45 - Squat Ab Burpees
45 - Jab Squat Combo
30 - In & Out Sprints
45 - S2S ISO Burpees
45 - ISO Knee Hops
30 - Pulse-ups

Circuit 05
45 - Free Throw Burpees
45 - Side Knee Climbers
30 - Shadow Jabs
45 - Gravity Jacks
45 - Pike-Tap Sprints
30 - Sky Squats

Burnout!!! - Tuck Clap Lunges

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.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.