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Estimated Calories Burned:
189-474

Equipment Needed:
None

Level:
Extreme

Workout Breakdown:

Warm-up

Burpees -
15 - L2R Burpees
30 - Kick-out Burpees
45 - Ballerina Burpees
60 - 1-2-3 Ab Burpees
45 - Power Kick Burpees
30 - ISO-X Burpees
15 - Power Knee Burpees

Push-ups -
15 - Clapping Pushups
30 - L2R Pushups
45 - Clap-Kick Pushups
60 - Accordions
45 - Gatling Push-ups
30 - Push-up Jacks
15 - Push-up Jabs

Cardio -
15 - High Knees
30 - 180 Knee Sprints
45 - Madman Sprints
60 - Sprint Drills
45 - S2S Jab Sprints
30 - Twist Sprints
15 - Butt Kick Hops

Squats -
15 - Back Clap Squats
30 - Squat Ab Twists
45 - ISO Tap Sprints
60 - T-Frog Squats
45 - Alt. Lunge Squats
30 - Twerk Twists
15 - L2R Twist Jabs

Tucks -
15 - Tuck Jumps
30 - In & Out Tucks
45 - Criss-Cross Tucks
60 - Ladder Tucks
45 - Tri-Switch Tuck
30 - S2S Tuck Climbers
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.

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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.