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Estimated Calories Burned:
245-548

Equipment Needed:
No Equipment / None

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - L2R High Knee Jugglers
02 - 45 - Hi-Low Burpee Jacks
03 - 30 - Plyo Climbers
04 - 45 - Walking Push-ups
05 - 45 - Switch Turn Squats
06 - 30 - Tuck Jacks
07 - 45 - Toe Tap Kicks
08 - 45 - Hi-Low Push Thrusts
09 - 30 - Hands to Knees

Circuit 02
01 - 45 - Traffic Sprints
02 - 45 - Hands to Knees Sprawls
03 - 30 - S2S Pause Sprints
04 - 45 - Power Push Tucks
05 - 45 - Tri-Knee Combo
06 - 30 - Cowabunga Switches
07 - 45 - 1-2-3 Burpees
08 - 45 - Fast Slow Push-ups
09 - 30 - T-Jugglers

Circuit 03
01 - 45 - Stork Sprints
02 - 45 - Plyo Inchworms
03 - 30 - F2B Uppercuts
04 - 45 - Twist Hip Burpees
05 - 45 - Pike Knee Jacks
06 - 30 - Speed Jugglers
07 - 45 - Fugitive Sprints
08 - 45 - 3-Way Push-ups
09 - 30 - Tri-Fly Sprints

Circuit 04
01 - 45 - Sprinter Burpees
02 - 45 - Box-Push-ups
03 - 30 - Standing Abs
04 - 45 - F2B Burpee Hops
05 - 45 - Side Knee Ab Jabs
06 - 30 - Fender Benders
07 - 45 - 180 Switch Lunges
08 - 45 - Mt. Step Kickers
09 - 30 - Mt. Climbers

Burnout - Space Sprockets

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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