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Estimated Calories Burned:
215-568

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Sprint Lunges
02 - F2B Diamond Hops
03 - Plyo Push Burpees
04 - S2S Heismans
05 - Stork Sprints
06 - 180 Switch Taps
07 - Tri-Knee Burpees
08 - Walking Push-ups
09 - Agility Cross-Jacks
10 - In & Out Tucks
11 - S2S Hesiman Hops
12 - Donkey Lunges
13 - S2S Clap Push-ups
14 - Tri-Wide Sprints
15 - Plyo Skaters
16 - Juggler Taps
17 - Jack-5 Burpees
18 - Heisman Squats
19 - Criss-Cross Tucks
20 - Tri-Climb Hops
21 - Power Kicks
22 - S2S Plyo Lunges
23 - Accordions
24 - Relay Sprints
25 - Frog Hops
26 - Pike-Tap Pushups
27 - Mt. Lovers
28 - 1-2-3 Ab Burpees
29 - Tire Runs
30 - Eagle Squats

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.

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