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Estimated Calories Burned:
265-643

Equipment Needed:
None / Bodyweight

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Power Knee Burpees
02 - 45 - Switch Climbers
03 - 45 - Hop Scotch Ropes
04 - 45 - Tri-Knee Combo
05 - 30 - Shadow Jabs
06 - 45 - Tuck Jabs
07 - 45 - S2S Power Kick Burpees
08 - 45 - Warrior Push-ups
09 - 45 - Rocking Geckos
10 - 30 - Switch Kicks
11 - 45 - REST

Circuit 02
01 - 45 - Diamond Kick Burpees
02 - 45 - Hit & Run
03 - 45 - Heavy Hitters
04 - 45 - Stork Kicks
05 - 30 - Squat Ab Twists
06 - 45 - Scramble Jabs
07 - 45 - Push Jabs
08 - 45 - Kick Worms
09 - 45 - Power Kicks
10 - 30 - Quick Knees
11 - 45 - REST

Circuit 03
01 - 45 - Sagat Burpees
02 - 45 - Dbl Squat Kicks
03 - 45 - Side Knee Climbers
04 - 45 - Power Strike Burpes
05 - 30 - F2B Jabs
06 - 45 - Alt. Lunge Kicks
07 - 45 - Switch Kick Shuffle
08 - 45 - Uppercut Ladders
09 - 45 - Back Fist Combo
10 - 30 - Ground Attack
11 - 45 - REST

Circuit 04
01 - 45 - S2S Kick Taps
02 - 45 - Tri-Hit Burpees
03 - 45 - Pike Knee-Ups
04 - 45 - Plank Ab Twists
05 - 30 - T-Sprints
06 - 45 - Tri-Punch Switch
07 - 45 - S2S Push Kicks
08 - 45 - Jumping Jabs
09 - 45 - Gecko Sprints
10 - 30 - Wall Tap Kicks
11 - 45 - REST

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.

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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.