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Estimated Calories Burned:
226-475

Equipment Needed:
None

Level:
Extreme

Workout Breakdown:

Warm-up

01 - Hook-Knee Shuffle
02 - Side Knee Climbers
03 - Stork Sprints
04 - L2R Burpee Planks
05 - S2S Jab Sprints
06 - Globe Squats
07 - Strike Tucks
08 - Toe Tap Kicks
09 - 180 Knee Sprints
10 - Sky Squat Hops
11 - ISO X Burpees
12 - Donkey Lunges
13 - Agility Sprints
14 - ISO-Kick Burpees
15 - Clap Kick Push-ups
16 - Criss-Cross Tucks
17 - Scramble Jacks
18 - Power Kick Squats
19 - Spike Bumps
20 - In & Out Tucks
21 - Back Fist Sprints
22 - Sagat Burpees
23 - Standing Ab Twists
24 - S2S Hurdles
25 - Love Taps
26 - Hit & Run
27 - 180 Knee Jugglers
28 - S2S Heisman Sprints
29 - Relay Climbers
30 - Andy Dusfresnes
31 - Speed Bag Knees
32 - Shuttle Sprints
33 - Wall Tap Kicks
34 - Box Sprints
35 - Gravity 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.