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Estimated Calories Burned:
184-390

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

01 - QC - Tri-Climb Burpees
02 - 10H - Sprinter Drills
03 - AD - MAX Push-ups
04 - KD - Clap-N-Tap Push
05 - AS - ISO Bullet Kicks
06 - KC - ISO Kick Burpees
07 - 5S - ISO Tap Sprints
08 - 6S - Back Clap Sprints
09 - 7C - Ballerina Burpees
10 - JD - Ladder Push-ups
11 - QH - Speed Jugglers
12 - 8C - Standard Burpees
13 - JS - Low Writers
14 - QS - Majesty Squats
15 - 8H - Mt Kickers
16 - QD - Downward Geckos
17 - KS - Remix Squats
18 - 7S - Side Lunge Switch
19 - 5C - Free Throw Burpees
20 - 7H - Side Knee Sprints
21 - 9C - Scramble Burpees
22 - 8D - Push-up Kicks
23 - 8S - Gravity Squats
24 - KH - Tri-Fly Sprints
25 - AH - Mad-man Sprints

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.

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