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Estimated Calories Burned:
201-428

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Power Knee Burpees
02 - Relay Sprints
03 - S2S ISO Burpees
04 - Criss-Cross Tucks
05 - Tri-Knee Combo
06 - Power Kick Burpees
07 - Inchworm Burpees
08 - Juggler Taps
09 - In & Out Tucks
10 - 1-2-3 Ab Burpees
11 - Tire Runs
12 - LVL 1 Drills
13 - Donkey Frogs
14 - Hop Scotch Ropes
15 - Stacker Thrusts
16 - 80/20 Hops
17 - Brisk March
18 - S2S Push Thrusts
19 - Wall Tap Tucks
20 - Back Sprint 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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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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