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Estimated Calories Burned:
201-428

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Sprint Lunges
02 - Rolling Geckos
03 - Tri Tuck Burpees
04 - Ground Attack 1
05 - Tri-Star Squats
06 - LVL 3 Tucks
07 - 80/20 Burpees
08 - Tap-N-Claps
09 - Power Knee Burpees
10 - Shadow Jabs
11 - Jack 5 Burpees
12 - Pike Knee Hops
13 - Criss-Cross Tucks
14 - Scramble Jabs
15 - Pike-Push Burpees
16 - Brisk March
17 - Wall Tap Tucks
18 - Swimmer Push-ups
19 - Power Strike Squats
20 - Back Sprint Hops

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.