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Estimated Calories Burned:
257-585

Equipment Needed:
None / Bodyweight

Level:
Intermediate

Workout Breakdown:

Warm-up

Circuit 01:
01 -- Inch Worms
02 -- Body Head Bangers
03 -- Mountain Climbers
04 -- Jumping Jacks
05 -- Push-ups
06 -- S2S Squats
07 -- Plank Walks
08 -- Shadow Jabs
09 -- Pulse-ups
Water Break

Circuit 02:
01 -- 4-Step Circuit
02 -- Speed Bag Hops
03 -- Plank Punches
04 -- Shuffle Punches
05 -- Diamond Push-ups
06 -- Alt. Cross Hooks
07 -- Side Tri Rises (Left)
08 -- Front to Back Uppercuts
09 -- Side Tri Rises (Right)
Water Break

Circuit 03:
01 -- Level 1 Drills
02 -- Brisk March
03 -- Push-up Stacks
04 -- Stack Marches
05 -- Kneeling Push-ups
06 -- S2S Free Throws
07 -- Tap-N-Hold
08 -- Downward Strikes
09 -- Push-backs
Water Break

Burnout!!!

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.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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.