Always consult with a physician before beginning this or any other workout routine.

Estimated Calories Burned:
388-856

Equipment Needed:
Bodyweight + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Power Knee Burpees
02 - 45 - 4 Punch Shuffle
03 - 45 - Ground Attack 1
04 - 30 - S2S Tuck Strikes
05 - 45 - Strike Hop Kicks
06 - 45 - Super Strike Squats
07 - 30 - Side Punch Squats
08 - 45 - Power Kick Burpees
09 - 45 - Speed Bag Knees
10 - 45 - Squat Knee Strikes
11 - 30 - Quick Knees
12 - Rest - 45

Circuit 02
01 - 45 - Tri Combo Burpees
02 - 45 - Switch Kick Shuffles
03 - 45 - Ground Attack 2
04 - 30 - Rocking Geckos
05 - 45 - S2S Back Fist Combo
06 - 45 - Cross Kick Squat
07 - 30 - Switch Kicks
08 - 45 - Alt. Lunge Kicks
09 - 45 - F2B Jabs
10 - 45 - Sagat Burpees
11 - 30 - Back Kick Push-ups
12 - Rest - 45

Circuit 03
01 - 45 - Power Core Combo
02 - 45 - Uppercut Ladders
03 - 45 - Ground Attack 3
04 - 30 - Plank Punches
05 - 45 - Body Head Bangers
06 - 45 - Squat Kick Combo
07 - 30 - Knee Drivers
08 - 45 - Side Knees
09 - 45 - Kickback Switches
10 - 45 - Sumo Burpees
11 - 30 - Cross Block Squats
12 - Rest - 45

BURNOUT!!!

Abs
01 - Crunch Punches
02 - Liu Kangs
03 - Tornadoes
04 - Tuck Kicks
05 - Side V-Taps (L)
06 - 3-Way Crunches
07 - Side V-Taps (R)
08 - Side Punches
09 - Side Hip Knees (L)
10 - Side Hip Knees (R)
11 - Bicycle Tucks
12 - Bull-Frogs
13 - Toe Taps
14 - ISO Kickbacks (L)
15 - Knee Twists
16 - ISO Kickbacks (R)
17 - V-Taps
18 - Genie Pulses
19 - Grapple Offs
20 - Russian Twists

Cool-Down