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Estimated Calories Burned:
239-429

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01:
01 -- Switch Kick Burpees
02 -- Shadow Jabs
03 -- In & Out Burpees
04 -- Alt. Hooks
05 -- Plank Reach-ups
06 -- Tabeltop Taps
07 -- Front to Back Uppercuts
08 -- Downward Strikes
09 -- Dive-bomber Push-ups
Water Break

Circuit 02:
01 -- Inchworm Burpees
02 -- Body Head Bangers
03 -- Jumping Jabs
04 -- Warrior Push-ups
05 -- Burpees
06 -- Speed Bag Knees
07 -- Knuckle Push-ups
08 -- Plank Punches
09 -- Floor Switch Kicks
10 -- Kickout Push-ups
Water Break

Circuit 03:
01 -- Taunting Jabs
02 -- Mountain Climbers
03 -- Shuffle Punches
04 -- Switch Kicks
05 -- Squat Push-ups
06 -- Low Alt. Jabs
07 -- Pulse 8 Punches
08 -- Pike Push-ups
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.

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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.