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Estimated Calories Burned:
472-1219

Equipment Needed:
Mat

Level:
Extreme

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Power Knee Burpees
02 - 45 - Squat Jab Kicks
03 - 30 - Cross Lunges
04 - 45 - Jab Kick Shuffle
05 - 45 - Plank Jack Jabs
06 - 30 - Muay Planks
07 - 45 - Ryu Burpees
08 - 45 - Stork Kicks
09 - 30 - Squat Ab Twists
10 - 45 - Power Core Combo
11 - 45 - Hop-Cross Shuffle
12 - 60 - Scissor Kick Push-ups

Circuit 02
01 - 45 - Gecko Sprints
02 - 45 - Tri-Knee Combo
03 - 30 - Jumping Jabs
04 - 45 - S2S Power Kick Burpees
05 - 45 - Kickworms
06 - 30 - Push-Jabs
07 - 45 - Speed Bag Knees
08 - 45 - ISO Kick Burpees
09 - 30 - 4 Jab Sprints
10 - 45 - Beat-Down Combo
11 - 45 - Scramble Jabs
12 - 60 - High Kicks

Circuit 03
01 - 45 - Dbl Tap Sprints
02 - 45 - Dbl Hop Strikes
03 - 30 - Gecko Thrusts
04 - 45 - Shuffle Jabs
05 - 45 - ISO Squat Kicks
06 - 30 - ISO Knees
07 - 45 - Sumo Burpees
08 - 45 - Warrior Push-ups
09 - 30 - Dbl Squat Kicks
10 - 45 - Tuck Jabs
11 - 45 - Switch Climbers
12 - 60 - Alt. Lunge Kicks

Circuit 04
01 - 45 - Sagat Burpees
02 - 45 - Tri-Punch Switch
03 - 30 - Jab Kicks
04 - 45 - Power Kicks
05 - 45 - ISO Jab Burpees
06 - 30 - Shadow Jabs
07 - 45 - Back Fist Tucks
08 - 45 - Side Knee Climbers
09 - 30 - Ground Attack
10 - 45 - Switch Kick Shuffle
11 - 45 - Squat Strike Burpees
12 - 60 - Quick Knee Taps

Circuit 05
01 - 45 - Tri-Hit Burpees
02 - 45 - Side Lunge Kicks
03 - 30 - Belt Kicks
04 - 45 - Kickout Burpees
05 - 45 - Hop Jab Grabs
06 - 30 - Kicking Jacks
07 - 45 - In & Out Push-Knees
08 - 45 - Clap Kick Push-ups
09 - 30 - Switch Feet
10 - 45 - LVL 3 Tucks
11 - 45 - Wall Tap Kicks
12 - 60 - Hit & Run

Burnout - 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.