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Estimated Calories Burned:
139-361

Equipment Needed:
Pull-up Bars, Dip Bars

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Duck Lunge Sprints
02 - Clap Handstands
03 - Agility Sprints
04 - Trinity Pull-ups
05 - Pistol Squats (L)
06 - Pistol Squats (R)
07 - S2S Plyo Burpees
08 - Kickout Dips
09 - Inverted Rows
10 - Bullet Squats
11 - Tri-Jab Tucks
12 - ISO Virtuvians
13 - S2S Jab Sprints
14 - 180 Seppukus
15 - Slow Rows
16 - Push-up Thrusts
17 - ISO Plyo Hops (L)
18 - Alt Lunge Squats
19 - ISO Plyo Hops (R)
20 - Clap & Pull

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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