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Estimated Calories Burned:
192-470

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Rolling Burpees
02 - 45 - Tri-Knee Combo
03 - 45 - Bomb-Kickers
04 - 30 - Shadow Jabs
05 - 45 - Hellicopter Squats
06 - 45 - Box Pushups
07 - 45 - Body Bangers
08 - 30 - Scramble Tucks

Circuit 02
01 - 45 - Heisman Sprints
02 - 45 - Donkey Taps
03 - 45 - Trinity Pushups
04 - 30 - Jumping Jabs
05 - 45 - Ballerina Tucks
06 - 45 - Walking Pushups
07 - 45 - 180 Knee Sprints
08 - 30 - Wall Tap Kick

Circuit 03
01 - 45 - Jack-5 Burpees
02 - 45 - Hurdle Sprints
03 - 45 - S2S Accordions
04 - 30 - Tri-Jab Tucks
05 - 45 - F2B Frog Lunges
06 - 45 - Power Kick Burpees
07 - 45 - Tri-Switch Lunges
08 - 30 - Seal Clappers

Circuit 04
01 - 45 - L2R Twist Climbers
02 - 45 - Pick & Throws
03 - 45 - Pike-Tap Pushups
04 - 30 - Quick Knees
05 - 45 - Power Strike Burpees
06 - 45 - Criss-Cross Tucks
07 - 45 - Butt-Kick Shuffle
08 - 30 - In & Out Tucks

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.