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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 - Tuck Jabs
03 - 45 - Kickworms
04 - 45 - Squat Jab Kicks
05 - 30 - S2S Twist Hooks
06 - 45 - Ryu Burpees
07 - 45 - Suicide Knees
08 - 45 - Tri-Knee Combo
09 - 45 - Belt Kicks
10 - 30 - Wall Tap Smash

Circuit 02
01 - 45 - Dbl Tap Sprints
02 - 45 - Kickout Burpees
03 - 45 - Beat-Downs
04 - 45 - Stork Kicks
05 - 30 - Switch Feet Knees
06 - 45 - Hop Jab Grabs
07 - 45 - S2S Power Kick Burpees
08 - 45 - Downstrikes
09 - 45 - Mt. Reachers
10 - 30 - Floor Switch Kicks

Circuit 03
01 - 45 - Gecko Sprints
02 - 45 - Tony Hops
03 - 45 - Quick Knee Taps
04 - 45 - Push-Jabs
05 - 30 - Hop-Ropes
06 - 45 - Sumo Burpees
07 - 45 - S2S Squat Strikes
08 - 45 - Quick Knee Tucks
09 - 45 - Wall Squat Holds
10 - 30 - Wall Squat Kicks

Circuit 04
01 - 45 - Power Core Combo
02 - 45 - Tri-Hit Burpees
03 - 45 - Shuffle Jabs
04 - 45 - Side Knee Climbers
05 - 30 - F2B Jabs
06 - 45 - Alt. Lunge Kicks
07 - 45 - Pike-Push Punch
08 - 45 - Warrior Push-ups
09 - 45 - Back Fist Tucks
10 - 30 - Switch Kicks

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.