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Estimated Calories Burned:
153-392

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Push-Climbers
02 - 45 - Hurdle Sprints
03 - 30 - Gecko Pushups
04 - 45 - Alt. Side Knees
05 - 45 - L2R Push Burpees
06 - 30 - Bob-N-Weaves
07 - 45 - Pike-Push Burpees
08 - 45 - F2B Jabs
09 - 30 - Mt. Clappers

Circuit 02
01 - 45 - Walking Pushups
02 - 45 - Tri-Fly Sprints
03 - 30 - Scramble Jabs
04 - 45 - Plyo Inchworms
05 - 45 - Kick-out Pushups
06 - 30 - Juggler Knees
07 - 45 - Warrior Pushups
08 - 45 - Speed Bag Knees
09 - 30 - Wall Tap Tucks

Circuit 03
01 - 45 - Thai Knee Burpees
02 - 45 - Stack-ups
03 - 30 - Mt. Climbers
04 - 45 - Shuttle Sprints
05 - 45 - 180 Tuck Burpees
06 - 30 - Rocking Geckos
07 - 45 - Half & Half Pushups
08 - 45 - S2S Jab Sprints
09 - 30 - Pulse-ups

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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