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Estimated Calories Burned:
358-746
Equipment Needed:
None / Bodyweight

Level:
EXTREME

Workout Breakdown:

Warm-up

Round 01 - WU Sprints
01 - Butt Kicks
02 - Light Jog
03 - High Knees
04 - Wide Sprints
05 - Fly Sprints

Round 02 - Burpees
01 - Standard Burpees
02 - Scramble Burpees
03 - 180 Plyo Burpees
04 - 180 Burpees
05 - Star Twist Burpees

Round 03 - Squats
01 - Back Clap Squats
02 - Alt Lunge Squats
03 - Cowabunga Squats
04 - Majesty Squats
05 - 180 Remix Squats

Round 04 - Push-ups
01 - Half & Half Push
02 - Trinity Push-ups
03 - S2S Push-ups
04 - Gecko Push-ups
05 - In & Out Push-ups

Round 05 - Tuck Jumps
01 - Criss-Cross Tucks
02 - Shuffle Tucks
03 - Ladder Tucks
04 - Eagle Squat Tucks
05 - In & Out Tucks

Round 06 - Sprints
01 - S2S Heismans
02 - 180 Heismans
03 - Agility Sprints
04 - In & Out Sprints
05 - Switch Kicks

Round 07 - Mt Climbers
01 - Mt Climbers
02 - Switch Climbers
03 - Froggers
04 - Tri-Climb Hops
05 - Gravity Climbers

Round 08 - Lunges
01 - Tri-Switch Lunges
02 - 80/20 Lunges L
03 - 80/20 Lunges R
04 - 180 Switch Lunges
05 - S2S Duck Lunges

Round 09 - Push-ups
01 - Standard Push-ups
02 - Push-up Taps
03 - Pike-Tap Push-ups
04 - Clockwise Push-ups L
05 - Clockwise Push-ups R

Round 10 - Jugglers
01 - Brisk Jugglers
02 - Juggler Taps
03 - T-Jugglers
04 - Juggler Flys
05 - Speed Jugglers

Round 11 - Sprints
01 - Relay Sprints
02 - Hurdle Sprints
03 - Side Knee Sprints
04 - Standing Ab Twists
05 - Tri-Fly Sprints

Round 12 - Burpees
01 - 1-2-3 Step Burpees
02 - Hop-Over Burpees
03 - S2S Tuck Burpees
04 - Tri-Tuck Burpees
05 - Power Knee Burpees

Round 13 - Squats
01 - Dbl Tap Sprints
02 - Squatty Pippens
03 - F2B Frog Hops
04 - Shuffle Squats
05 - Bullet Squats

Round 14 - Push-ups
01 - Swimmer Push-ups
02 - Accordions
03 - Dive-Bomber Hops
04 - Clap-Kick Push-ups
05 - Sprinter Clap Push

Round 15 - Tuck Jumps
01 - Tri-Jab Tucks
02 - Alt Tuck Knees
03 - Seppeku Jumps
04 - Rapid Tucks
05 - Hook-Knee Tucks

Round 16 - Sprints
01 - Cardio Circuit
02 - Stork Sprints
03 - Sagat Sprints
04 - LVL 3 Sprints
05 - Donkey High Knees

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.Round 17 - Plank
01 - Plank Jacks
02 - Donkey Hops
03 - Pike Knee-Ups L
04 - Pike Knee-Ups R
05 - Donkey Frogs

Round 18 - Lunges
01 - Lunge Sprints
02 - Side Lunge Switch
03 - Skater Taps
04 - Plyo Lunges L
05 - Plyo Lunges R

Round 19 - Push-ups
01 - Stack-ups
02 - L2R Push-ups
03 - Push-up Thrusts
04 - Thai Push-ups
05 - Clap-Back Push-ups

Round 20 - Burnout
01 - Mad-Man Sprints
02 - Free Throw Burpees
03 - F2B Lunge Squats
04 - Stack-Foot Push-ups
05 - Strugglers

Cool-Down