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Estimated Calories Burned:
353-837

Equipment Needed:
None / Bodyweight

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - Rolling Climber Burpees
02 - Lilly Frogs
03 - L2R Knee Sprints
04 - Sumo Strikes
05 - Tri-Jab Tucks
06 - Dbl Tap Sprints
07 - Back Clap Squats
08 - Mt. Tappers
09 - Seal Clappers
10 - Power Knee Burpees
11 - Juggler Squats
12 - Hook Knee Shuffles
13 - Twist Lunges
14 - Diamond Sliders
15 - Tri-Knee Combo
16 - Walking Push-ups
17 - Mt. Lovers
18 - Jab Kick Squats
19 - In & Out Sprints
20 - Plyo Knee Pushups
21 - Tuck Climbers
22 - Heisman Squats
23 - Power Kick Burpees
24 - Box Sprints
25 - Kal-El Walks
26 - Spike Bump Squats
27 - S2S Lion Pounces
28 - Heavy Hitters
29 - Stork Sprints
30 - Tri-Hop Climbers
31 - Criss-Cross Tucks
32 - Clap-Kick Pushups
33 - S2S Hurdle Sprints
34 - Wall Tap Tucks
35 - Quick Knee Taps
36 - Mt. Reachers
37 - Kicking Jacks
38 - Duck Lunges
39 - Tri-Fly Sprints
40 - WALLLLLKERS
41 - Surf Burpees
42 - Relay Climbers
43 - Floor Tap Hops
44 - Low Hurdles
45 - Scorpion Stings
46 - Jack-5 Burpees
47 - LVL 3 Sprints
48 - Hit & Runs
49 - MAX Ladder Pushups
50 - No Hand Burpees

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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