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Estimated Calories Burned:
370-706

Equipment Needed:
No Equipment / None + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

Circuit 01:
01 - 15 - High Knees
02 - 30 - Switch Turn Squats
03 - 45 - Stork Tap Jacks
04 - 60 - MAX Clap Tucks
05 - 45 - 180 Hook Climbers
06 - 30 - Plyo Heismans
07 - 15 - ISO Hop Burpees

Circuit 02:
08 - 15 - Quick Knees
09 - 30 - Switch Lunge Taps
10 - 45 - Jab Switch Attack
11 - 60 - Peddle Burpee Drills
12 - 45 - S2S Push Climbers
13 - 30 - F2B Uppercuts
14 - 15 - Frogger Thrusts

Circuit 03:
15 - 15 - Boxer Sprints
16 - 30 - Hi-Low Burpee Jacks
17 - 45 - S2S Skater Squats
18 - 60 - S2S Knee Sprint Jacks
19 - 45 - Split Kick Push
20 - 30 - In & Out Tucks
21 - 15 - Mt Climbers

Circuit 04:
22 - 15 - 180 Sprints
23 - 30 - Scramble Jacks
24 - 45 - F2B Stork Sprints
25 - 60 - Surfer Burpees
26 - 45 - F2B Jack Sprints
27 - 30 - Grounded Burpees
28 - 15 - Knees to Hands

Circuit 05:
29 - 15 - Heel Taps
30 - 30 - Remix Squats
31 - 45 - Pike-Tap Knees
32 - 60 - Sprinter Drills
33 - 45 - F2B Burpee Hops
34 - 30 - Tuck Jacks
35 - 15 - Fly Sprints

Circuit 06:
36 - 15 - Power Push Sprints
37 - 30 - 180 Climbers
38 - 45 - Tire Sprints
39 - 60 - 1-2-3 Burpees
40 - 45 - ISO Tap Sprints
41 - 30 - Pike Jack Knees
42 - 15 - Wide Sprints

Circuit 07:
43 - 15 - Butt Kicks
44 - 30 - Butt Kick Burpees
45 - 45 - F2B Jab Switch
46 - 60 - Hop Squat Abs
47 - 45 - Hurdle Sprints
48 - 30 - Floor Switch Kicks
49 - 15 - Speed Jugglers

Abs:
01 - Bicycles
02 - In & Out Seated Tucks
03 - Genie Pulse
04 - Side V Crunch L
05 - Frogger Crunch
06 - Side V Crunch R
07 - 1-2-Double Tuck Crunch
08 - Pot Stirs
09 - Full Crunch
10 - Xs & Os

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.