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Estimated Calories Burned:
182-379

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Tri-Push Burpees
02 - Scramble Jabs
03 - Jack-5 Burpees
04 - LVL 3 Sprints
05 - Swimmer Push-ups
06 - Lizard Rolls
07 - ISO Arm Burpees
08 - Inchworm Burpees
09 - Trinity Push-ups
10 - Hop Ropes
11 - Scaffolds
12 - Heavy Hitters
13 - Pike-Tap Push-ups
14 - Hurdle Climbers
15 - Free Throw Burpees
16 - Speed Bag Knees
17 - Pike-Push Burpees
18 - Pedal Push-ups
19 - Jumping Jabs
20 - Ladder Clap Push-ups

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.