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Estimated Calories Burned:
251-528

Equipment Needed:
No Equipment / Wall

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Typewriters
02 - ISO Leg Sprints L
03 - Low Writers
04 - ISO Leg Sprints R
05 - Lateral Lunge Burpees
06 - ISO Leg Wall Sits
07 - S2S Duck Lunge Sprints
08 - Squat Lunge Curtsies L
09 - ISO Leg Kick-Backs L
10 - Squat Lunge Curtsies R
11 - ISO Leg Kick-Backs R
12 - F2B Fugitive Squats
13 - Swing Hop Lunges L
14 - Cowabunga Squats
15 - Swing Hop Lunges R
16 - ISO Leg Wall Sits
17 - Side Lunge Switch
18 - F2B Squat Pulse Walks
19 - Donk Ham Lifts
20 - Majesty Squats
21 - Grounded Burpees
22 - Agility Switch Lunges
23 - Stack Hop Abs
24 - Open Box Squats
25 - ISO Leg Wall Sits
26 - Gravity Squats
27 - 180 Tri-Switch Lunge
28 - Remix Squats

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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