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Estimated Calories Burned:
402-812

Equipment Needed:
Bodyweight + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01
45 - 180 Burpees
45 - Majesty Squats
45 - Pike-Tap Sprints
45 - Criss-Cross Tucks
45 - Taunt Jabs
45 - S2S Pushy Frogs

Circuit 02
45 - LVL 4 Sprints
45 - Cowabunga Squats
45 - Thai Thrust Push-ups
45 - Tri-Jab Tucks
45 - Star Switch Burpees
45 - Alt Deep Climbers

Circuit 03
45 - 180 Switch Lunges
45 - 1-2-3 Burpees
45 - Sagat Sprints
45 - Plyo Prisoner Squats
45 - Donkey Sprints
45 - Stack Foot Push-ups

Circuit 04
45 - Sprinter Drills
45 - ISO Skate Burpees
45 - Ricochet Squats
45 - Dive-Bomber Hops
45 - Toe Tap Kicks
45 - Scrambled Abs

Burnout!!! - S2S Lunge Clap Tucks

01 - Bicycle Taps
02 - Xs & Os
03 - Plank Jacks
04 - Alt Toe Taps
05 - Scissor Heel Taps
06 - Rolling V-Taps
07 - Pelvic Thrusts
08 - QWOP Crunches
09 - Bicycle Holds
10 - 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.