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Estimated Calories Burned:
251-543

Equipment Needed:
No Equipment

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Hook-Knee Sprints
02 - Ninjutsu Burpees
03 - Side Knee Jabs
04 - F2B Jabs
05 - Switch Kick Shuffle
06 - Thai Kick Push-ups
07 - 180 Knee Sprints
08 - Pike-Tap Knees
09 - L2R Tap Kicks
10 - Dragon Burpees
11 - Hit & Runs
12 - ISO Kick Burpees
13 - Striker Tucks
14 - L2R Lunge Kicks
15 - Sagat Froggers
16 - Body Bangers
17 - 360 Punch-ups
18 - Tri-Jab Tucks
19 - Scramble Jabs
20 - S2S Seppuku Jumps
21 - S2S Jab Sprints
22 - Wall Tap Kicks
23 - Clap Kick Push-ups
24 - Hop Squat Kicks
25 - Jab Squat Kicks
26 - Strike Downs
27 - Sumo Strikes
28 - Standing Ab Twist
29 - Stork Sprints
30 - Alt Switch Kicks
31 - Back Fist Sprints
32 - Gatling Push-ups
33 - Alt Side Knees
34 - F2B Stork Sprints
35 - Diamond Kick Burpees

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.