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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 - Stork Taps
07 - Tri-Jab Tucks
08 - Bullet Kicks L
09 - Bullet Kicks R
10 - LVL 2 Sprints
11 - Pike-Tap Push
12 - In & Out Sprints
13 - Bullet Lunges L
14 - Bullet Lunges R
15 - 180 Knee Sprints
16 - Long Hop Burpees
17 - S2S Push-ups
18 - Shadow Jabs
19 - Clap Tuck Burpees
20 - Toe Tap Kicks L
21 - Toe Tap Kicks R
22 - Sagat Burpees
23 - F2B Frog Squats
24 - Dive Bombers
25 - Tri-Knee Combo
26 - Tri-Climb Hops
27 - Plyo Heismans
28 - Power Kicks L
29 - Power Kicks R
30 - Relay Climbers
31 - Push-up Jacks
32 - F2B Jugglers
33 - Side Jab Squats
34 - 180 Heismans
35 - Push-up Thrusts
36 - Back Clap Squats
37 - Tri-Switch Lunges
38 - Walking Push-ups
39 - Back Fist Sprints
40 - Scramble Jacks
41 - Curtsy Squats
42 - Skater Sprints
43 - Tri-Fly Sprints
44 - S2S Heismans
45 - Squat Ab Burpees
46 - Thai Push-ups
47 - S2S Jab Sprints
48 - In & Out Tucks
49 - Speed Jugglers
50 - Gravity Climbers

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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