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Estimated Calories Burned:
556-1189

Equipment Needed:
None / Bodyweight

Level:
EXTREME

Workout Breakdown:

Warm-up

01 -- Gecko Sprints -- 06:38
02 -- Squat Twist Burpees -- 07:38
03 -- Tri-Knee Combo -- 08:38
04 -- Power Kick Burpees -- 09:38
05 -- LVL 3 Sprints -- 10:38
06 -- Squat Jab Kicks -- 11:38
07 -- Diamond Kick Burpees -- 12:38
08 -- Swimmer Push-ups -- 13:38
09 -- Jumping Jabs -- 14:38
10 -- Wall Tap Tucks -- 15:38
11 -- Walking Push-ups -- 16:37
12 -- Hurdle Sprints -- 17:37
13 -- Free Throw Burpees -- 18:37
14 -- Alt. Lunge Squats -- 19:37
15 -- Relay Sprints -- 20:37
16 -- Pike-Push Burpees -- 21:37
17 -- Trinity Push-ups -- 22:37
18 -- Speed Bag Knees -- 23:37
19 -- 1-2-3 Ab Burpees -- 24:37
20 -- Tri-Tuck Climbers -- 25:37
21 -- Dbl Squat Kicks -- 26:37
22 -- Ballerina Burpees -- 27:37
23 -- Pike-Knee Ups -- 28:37
24 -- Pick & Throws -- 29:37
25 -- Jack-5 Burpees -- 30:37
26 -- Juggler Knees -- 31:37
27 -- Criss-Cross Tucks -- 32:37
28 -- Quick Knee Taps -- 33:37
29 -- LVL 1 Drills -- 34:37
30 -- Half & Half Push-ups -- 35:37
31 -- Dbl Tap Sprints -- 36:37
32 -- In & Out Tucks -- 37:37
33 -- Brisk March -- 38:37
34 -- Tri-Wide Squats -- 39:37
35 -- ISO Switch Burpees -- 40:36
36 -- ISO Divers -- 41:36
37 -- Scramble Jabs -- 42:36
38 -- LVL 3 Tucks -- 43:36
39 -- Stork Kicks -- 44:36
40 -- Power Core Combo -- 45:36
41 -- Lunge Kicks -- 46:36
42 -- 80/20 Burpees -- 47:36
43 -- Side Balance Push-ups -- 48:36
44 -- Lunge Sprints -- 49:36
45 -- Kick-out Burpees -- 50:36
46 -- Inchworm Burpees -- 51:36
47 -- Diamond Push-ups -- 52:36
48 -- Hit & Run -- 53:36
49 -- S2S Squat Taps -- 54:36
50 -- Kicking Jacks -- 55:36
51 -- Side Knee Climbers -- 56:36
52 -- Plank Thrusts -- 57:36
53 -- Tri-Star Hops -- 58:36
54 -- 180 Burpees -- 59:36
55 -- Beat-Down Combo -- 1:00:36
56 -- Globe Hop Squats -- 1:01:35
57 -- Donkey Jacks -- 1:02:35
58 -- Relay Climbers -- 1:03:35
59 -- Warrior Push-ups -- 1:04:35
60 -- S2S Heismans -- 1:05:35
61 -- Power Kicks -- 1:06:35
62 -- Long Jump Burpees -- 1:07:35
63 -- In & Out Push-ups -- 1:08:35
64 -- Cardio Circuit -- 1:09:35
65 -- Belt Kicks -- 1:10:35
66 -- Shuffle Jabs -- 1:11:35
67 -- S2S Lunge Twists -- 1:12:35
68 -- Stacker Jacks -- 1:13:35
69 -- 3-Way Sprints -- 1:14:35
70 -- Tri-Stop Push-ups -- 1:15:35
71 -- Elevator Jacks -- 1:16:35
72 -- Quick Knees -- 1:17:35
73 -- Crab Grabs -- 1:18:35
74 -- Tire Runs -- 1:19:35
75 -- Floor Tap Hops -- 1:20:35
76 -- Hop Scotch Ropes -- 1:21:35
77 -- Jog Lunges -- 1:22:35
78 -- X Block Hops -- 1:23:35

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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