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Estimated Calories Burned:
235-529

Equipment Needed:
None

Level:
Extreme

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - S2S Hurdle Sprints
02 - 45 - Side Knee Climbers
03 - 30 - Push-up Jacks
04 - 45 - Power Kick Burpees
05 - 45 - Speed Bag Knees
06 - 30 - 180 ISO Taps
07 - 45 - Accordions
08 - 45 - Relay Climbers
09 - 30 - In & Out Tucks

Circuit 02
01 - 45 - Jack-5 Burpees
02 - 45 - S2S Jab Sprints
03 - 30 - Jab Squat Kicks
04 - 45 - LVL 3 Sprints
05 - 45 - Stacker Thrusts
06 - 30 - Tri-Jab Tucks
07 - 45 - UGK Squat Hops
08 - 45 - Free Throw Burpees
09 - 30 - Donkey Frogs

Circuit 03
01 - 45 - Heisman Sprints
02 - 45 - Box Push-ups
03 - 30 - Shadow Jabs
04 - 45 - Open Box Hops
05 - 45 - Body Bangers
06 - 30 - Scramble Jabs
07 - 45 - Downward Geckos
08 - 45 - Box Jugglers
09 - 30 - Mt. Climbers

Circuit 04
01 - 45 - Stork Sprints
02 - 45 - Alt. Side Knees
03 - 30 - Squat Ab Twists
04 - 45 - Plyo Inchworms
05 - 45 - 180 Knee Sprints
06 - 30 - Heel Tap Jacks
07 - 45 - 1-2-3 Ab Burpees
08 - 45 - F2B Stork Sprints
09 - 30 - Seal Claps

Circuit 05
01 - 45 - ISO Tap Sprints
02 - 45 - Shuffle Jabs
03 - 30 - S2S Squat Lunges
04 - 45 - Push Climbers
05 - 45 - Tri-Fly Sprints
06 - 30 - Jumping Jabs
07 - 45 - 180 Burpees
08 - 45 - X Block Squats
09 - 30 - Strugglers

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.