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Estimated Calories Burned:
215-474

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

01 - 45 - Alt. Power Kicks
02 - 45 - Tri-Knee Combo
03 - 45 - Tuck Punches
04 - 30 - F2B Jabs
05 - 45 - 80/20 Tucks
06 - 45 - Walking Push-ups
07 - 45 - Wall Tap Kicks
08 - 30 - Side Punch Squats

Circuit 02
01 - 45 - Power Strike Burpees
02 - 45 - Push-Punch Kicks
03 - 45 - Belt Kicks
04 - 30 - Quick Knees
05 - 45 - 180 Burpees
06 - 45 - Hit & Run
07 - 45 - Power Kicks
08 - 30 - Mt. Clappers

Circuit 03
01 - 45 - Dbl Tap Sprints
02 - 45 - Alt. Lunge Kicks
03 - 45 - Tuck Kick Burpees
04 - 30 - Shadow Jabs
05 - 45 - Tap Knee Hops
06 - 45 - Sumo Burpees
07 - 45 - Warrior Push-ups
08 - 30 - Squat Ab Twists

Burnout - Switch Kick Ladders

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.