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Estimated Calories Burned:
192-470

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - ISO Tap Sprints
02 - 45 - Clap Kick Pushups
03 - 45 - 180 Knee Sprints
04 - 30 - Tap Ab Twists
05 - 45 - 180 Juggler Knees
06 - 45 - Hurdle Sprints
07 - 45 - Kal-El Walks
08 - 30 - Donkey Frogs

Circuit 02
01 - 45 - Madman Sprints
02 - 45 - Alt. Side Knees
03 - 45 - Stork Sprints
04 - 30 - Twist Jabs
05 - 45 - Relay Climbers
06 - 45 - Speed Bag Knees
07 - 45 - Stacker Thrusts
08 - 30 - Push-up Jacks

Circuit 03
01 - 45 - Push Climbers
02 - 45 - Tri-Knee Combo
03 - 45 - ISO-X Burpees
04 - 30 - Tri-Jab Tucks
05 - 45 - Box Push-ups
06 - 45 - Body Bangers
07 - 45 - Spike Bumps
08 - 30 - Seal Clappers

Circuit 04
01 - 45 - L2R Relay Sprints
02 - 45 - Love Taps
03 - 45 - Butt Kick Hops
04 - 30 - Tri-Fly Sprints
05 - 45 - S2S Jab Sprints
06 - 45 - Gatling Pushups
07 - 45 - Criss-Cross Tucks
08 - 30 - Gravity Climbers

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.