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Estimated Calories Burned:
174-376

Equipment Needed:
No Equipment Needed

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Aerobic Ladders
02 - Bomber Burpees
03 - Combo Sprints
04 - Donkey High Knees
05 - Ellipses Squats
06 - Free Throw Burpees
07 - Gravity Climbers
08 - Heel-Tap Sprints
09 - In & Out Pike-Taps
10 - Jumping Jab Squats
11 - Knee-Ups Kicks
12 - Low Hurdle Lunges
13 - Martyr Sprints
14 - No Booty Builders
15 - Open Box Sprints
16 - Power Push-ups
17 - Quick Knee Shuffle
18 - Reach & Raise Push-ups
19 - Signal Sprints
20 - Tetris Squats
21 - Up and Overs
22 - Vinyasa Burpees
23 - Walking Push-ups
24 - X-Block Squats
25 - Yodelers
26 - Zoned Out

Stretch

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.