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Estimated Calories Burned:
228-511

Equipment Needed:
None

Level:
Extreme

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - S2S Hurdles
02 - 45 - Prisoner Sprints
03 - 30 - Shadow Jabs
04 - 45 - 180 Gecko Burpees
05 - 45 - Tri-Knee Combo
06 - 30 - Heel Tap Jacks
07 - 45 - Switch Clap Squats
08 - 45 - S2S Jab Sprints
09 - 30 - Wall Tap Kicks

Circuit 02
01 - 45 - Power Kick Burpees
02 - 45 - Hit & Run
03 - 30 - Juggler Knees
04 - 45 - Plyo Inchworms
05 - 45 - Trinity Pushups
06 - 30 - Tri-Jab Tucks
07 - 45 - 180 Knee Sprints
08 - 45 - Taunt Jabs
09 - 30 - Clap Kick Pushups

Circuit 03
01 - 45 - S2S Lunge Sprints
02 - 45 - Alt Floor Taps
03 - 30 - Jumping Jabs
04 - 45 - Walking Pushups
05 - 45 - Body Bangers
06 - 30 - Squat Ab Twists
07 - 45 - Stork Sprints
08 - 45 - Pike-Tap Knees
09 - 30 - Mt. Climbers

Circuit 04
01 - 45 - LVL 1 Drills
02 - 45 - ISO Tap Sprints
03 - 30 - Scramble Jabs
04 - 45 - Box Push-ups
05 - 45 - Box Sprints
06 - 30 - Criss-Cross Knees
07 - 45 - Toe Tap Kicks
08 - 45 - Squat Jab Kicks
09 - 30 - Push-up Jabs

Circuit 05
01 - 45 - Dbl Tap Sprints
02 - 45 - Relay Climbers
03 - 30 - F2B Jabs
04 - 45 - Plyo Heismans
05 - 45 - Push-Kick Burpees
06 - 30 - Striker Jabs
07 - 45 - Stacker Thrusts
08 - 45 - Back Fist Sprints
09 - 30 - Sky Squats

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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