Always consult with a physician before beginning this or any other workout routine.

Estimated Calories Burned:
390-863

Equipment Needed:
Bodyweight + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Tri-Tuck Jabs
02 - 45 - Power Kick Burpees
03 - 45 - Push-up Punches
04 - 30 - Shadow Jabs
05 - 45 - Sw. Kick Shuffle
06 - 45 - Alt. Side Knees
07 - 30 - Block Marches
08 - 45 - Body Head Bangers
09 - 45 - Scramble Punches
10 - 45 - Belt Kicks
11 - 30 - Alt. Back Kicks
12 - Rest - 45

Circuit 02
01 - 45 - Tri-Hit Burpees
02 - 45 - Speed Bag Knees
03 - 45 - Alt. Lunge Kicks
04 - 30 - Alt. Squat Jabs
05 - 45 - F2B Jabs
06 - 45 - Quick Knee Tucks
07 - 30 - Power Strikes
08 - 45 - In & Out Push-ups
09 - 45 - S2S Back Fist Combo
10 - 45 - Ground Attack 1
11 - 30 - Switch Kicks
12 - Rest - 45

Circuit 03
01 - 45 - Dbl Tap Sprints
02 - 45 - Power Core Combo
03 - 45 - Shuffle Punches
04 - 30 - Jumping Jabs
05 - 45 - Tony Hops
06 - 45 - Sumo Burpees
07 - 30 - Quick Knees
08 - 45 - Pike Knees
09 - 45 - Sagat Burpees
10 - 45 - Tri Strike Combo
11 - 30 - Tuck Jumps
12 - Rest - 45

BURNOUT!!!

Abs
01 - Seated Bicycles
02 - V-Throughs
03 - Hanging V-Taps
04 - Starfish Crunches
05 - Jackknife Pulses
06 - Bicycle Crunches
07 - 3-Way Sit-ups
08 - Side V-Taps (L)
09 - Rolling V-Ups
10 - Side V-Taps (R)
11 - Scissor Heel Taps
12 - Ball Crunches
13 - Frog Leg Lifts
14 - Xs & Os
15 - Side Hip Knees (L)
16 - Side Hip Knees (R)
17 - Bull-Frogs
18 - Alt. V-Taps
19 - Full V-Taps
20 - Russian Twists

Cool-Down