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Estimated Calories Burned:
679-1248

Equipment Needed:
None

Level:
Extreme

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Hurdle Sprints
02 - 45 - S2S Push Burpees
03 - 30 - Tri-Knee Combo
04 - 45 - Stork Sprints
05 - 45 - Majesty Squats
06 - 30 - Tri-Jab Tucks
07 - 45 - Donkey Lunges
08 - 45 - Box Push-ups
09 - 30 - Speed Jugglers

Circuit 02
01 - 45 - Jack-5 Burpees
02 - 45 - 180 Knee Sprints
03 - 30 - Jab Squat Kicks
04 - 45 - Squat Ab Burpees
05 - 45 - S2S Jab Sprints
06 - 30 - Scramble Jabs
07 - 45 - Trinity Push-ups
08 - 45 - Tri-Fly Sprints
09 - 30 - In & Out Tucks

Circuit 03
01 - 45 - Plyo Heismans
02 - 45 - Pike-Tap Knees
03 - 30 - F2B Uppercuts
04 - 45 - Skater Flys
05 - 45 - Alt Side Knees
06 - 30 - Squatty Pippens
07 - 45 - S2S Heismans
08 - 45 - Diamond Kicks
09 - 30 - Gravity Climbers

Circuit 04
01 - 45 - S2S Gecko Sprints
02 - 45 - Alt Lunge Squats
03 - 30 - Jumping Jabs
04 - 45 - Relay Climbers
05 - 45 - Hit & Runs
06 - 30 - T-Jugglers
07 - 45 - Accordions
08 - 45 - Body Bangers
09 - 30 - Eagle Squats

Circuit 05
01 - 45 - ISO Tap Sprints
02 - 45 - Free-Throw Burpees
03 - 30 - Tri-Switches
04 - 45 - 180 Push Walks
05 - 45 - Sagat Sprints
06 - 30 - Standing Ab Twists
07 - 45 - Toe Tap Kicks
08 - 45 - Clap Tuck Ladders
09 - 30 - Donkey Frogs

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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