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Estimated Calories Burned:
212-457

Equipment Needed:
No Equipment

Level:
EXTREME

Workout Breakdown:

Warm-up

Burpees -
15 - Standard Burpees
30 - 180 Burpees
45 - ISO Leg Burpees
60 - Pike-Tap Burpees
45 - 123 Step Burpees
30 - Power Kick Burpees
15 - Power Knee Burpees

Cardio -
15 - High Knees
30 - Side Knee Climbers
45 - Speed Jugglers
60 - Sprinter Drill
45 - Cardio Circuit
30 - Tri-Fly Sprints
15 - Butt Kicks

Push-ups -
15 - Standard Pushups
30 - L2R Push-ups
45 - 180 Punch-ups
60 - Box Push-ups
45 - Clap Kick Push-ups
30 - Accordions
15 - Pulse-ups

Squats -
15 - Bullet Squats
30 - Back Clap Squats
45 - Majesty Squats
60 - Booty Makers
45 - ISO Tap Sprints
30 - Twerk Twists
15 - L2R Twist Jabs

Tucks -
15 - Tuck Jumps
30 - In & Out Tucks
45 - Scramble Tucks
60 - Ladder Tucks
45 - Criss-Cross Tucks
30 - Eagle Tucks
15 - Rapid Tucks

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.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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.