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Estimated Calories Burned:
243-532

Equipment Needed:
No Equipment / None

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01 -
01 - 15 - Knee High Sprints
02 - 30 - Squat Ab Twists
03 - 45 - Criss-Cross Tucks
04 - 60 - MAX Burpees
05 - 45 - Side Knee Strikes
06 - 30 - Pike-Tap Claps
07 - 15 - Jugglers

Circuit 02 -
01 - 15 - Fly Sprints
02 - 30 - Stork Taps
03 - 45 - Power Push Sprints
04 - 60 - 180 Power Push Squats
05 - 45 - Mt. Kickers
06 - 30 - F2B Uppercuts
07 - 15 - In & Out Sprints

Circuit 03 -
01 - 15 - Money Grabbers
02 - 30 - Hi-Low Thrust Push
03 - 45 - S2S Hurdle Sprints
04 - 60 - Plyo Inchworms
05 - 45 - Bullet Kicks
06 - 30 - Cardio Circuit
07 - 15 - Pulse-ups

Circuit 04 -
01 - 15 - Side Knees
02 - 30 - Fender Benders
03 - 45 - 1-2-3 Burpees
04 - 60 - Sprinter Drills
05 - 45 - Split Kick Push
06 - 30 - Speed Jugglers
07 - 15 - Cowabunga Switches

Circuit 05 -
01 - 15 - Free Throw Burpees
02 - 30 - S2S Shuffle Hops
03 - 45 - Jack Lunge Switch
04 - 60 - Boomerang Sprints
05 - 45 - Walking Push-ups
06 - 30 - In & Out Tucks
07 - 15 - Mt. Climbers

Burnout - Burpee Buffet

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.