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Estimated Calories Burned:
180-379

Equipment Needed:
None / Bodyweight

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - 15 - Hot Hands
02 - 30 - Stork Taps
03 - 45 - Hungry Hippos
04 - 60 - LVL 4 Sprints
05 - 45 - Twist Hip Burpees
06 - 30 - Side Knees
07 - 15 - Switch Kicks

08 - 15 - Power Sprints
09 - 30 - Majesty Squats
10 - 45 - Side Lunge Switch
11 - 60 - Burst Worms
12 - 45 - F2B Jack Sprints
13 - 30 - Split Kick Push
14 - 15 - Tap-Under Sprints

15 - 15 - Boxer Sprints
16 - 30 - Scramble Jacks
17 - 45 - Zig-Zag Burpees
18 - 60 - Hi-Low Hurdles
19 - 45 - Pike-Tap Knees
20 - 30 - In & Out Tucks
21 - 15 - Mt. Climbers

22 - 15 - 180 Jacks
23 - 30 - Fender Benders
24 - 45 - Side Jab Abs
25 - 60 - 1-2-3 Burpees
26 - 45 - Teacher's Pets
27 - 30 - Accordions
28 - 15 - Speed Jugglers

Burnout - Football Drills

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.