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Estimated Calories Burned:
129-252

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

01 - High Knees
02 - Plyo Heismans
03 - Quick Burpees
04 - Side Jab Squats
05 - Tap Fly Sprints
06 - Hook Knee Hops
07 - Brisk March
08 - Tap Push-ups
09 - Jugglers
10 - Squatty Pippens
11 - Side Knees L
12 - Heel Tap Planks
13 - Side Knees R
14 - Sagat Burpees
15 - S2S Heismans
16 - Alt Lunge Squats
17 - Stork Taps
18 - Standing Abs
19 - Pike-Tap Push-ups
20 - Tri-Jab Tucks
21 - Bullet Kicks L
22 - Bullet Kicks R
23 - Side Lunge Switch
24 - Back Fist Sprints
25 - Alt Side Knees
26 - Tri-Switch Lunge
27 - Push-up Thrusts
28 - Hit & Run
29 - Diamond Burpees
30 - Mountain 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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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.