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Estimated Calories Burned:
231-518

Equipment Needed:
None

Level:
Extreme

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Power Kick Burpees
02 - 45 - S2S Jab Sprints
03 - 30 - Squat Ab Twists
04 - 45 - L2R Kick Sprints
05 - 45 - Clap Kick Pushups
06 - 30 - Heel Tap Jacks
07 - 45 - Vitruvian Burpees
08 - 45 - Alt Knee Hooks
09 - 30 - Wall Tap Kicks

Circuit 02
01 - 45 - Dbl Tap Sprints
02 - 45 - Sumo Strikes
03 - 30 - Tri-Jab Tucks
04 - 45 - 180 Knee Sprints
05 - 45 - Stork Kicks
06 - 30 - Shadow Jabs
07 - 45 - Pike-Tap Tucks
08 - 45 - Hit & Run
09 - 30 - Seppuku Jumps

Circuit 03
01 - 45 - Body Bangers
02 - 45 - Toe Tap Kicks
03 - 30 - Jumping Jabs
04 - 45 - Squat Ab Burpees
05 - 45 - Mt. Kickers
06 - 30 - Tap Ab Twists
07 - 45 - Taunt Jabs
08 - 45 - ISO Kick Burpees
09 - 30 - Pushup Jabs

Circuit 04
01 - 45 - Kick-out Burpees
02 - 45 - S2S Tuck Jabs
03 - 30 - Kicking Jacks
04 - 45 - F2B Jabs
05 - 45 - Alt. Side Knees
06 - 30 - Scramble Jabs
07 - 45 - Back Fist Sprints
08 - 45 - Side Knee Climbers
09 - 30 - Switch Kicks

Circuit 05
01 - 45 - S2S Jab Burpees
02 - 45 - Quick Knee Taps
03 - 30 - Jab Squat Kicks
04 - 45 - Warrior Pushups
05 - 45 - Switch Kick Shuffle
06 - 30 - Down Strikes
07 - 45 - Tri-Knee Combo
08 - 45 - Push-Kick Burpees
09 - 30 - Standing Ab Kicks

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.