Estimated Calories Burned:
166-347

Equipment Needed:
No Equipment & Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Hi-Low Hurdles
02 - MAX Burpees
03 - Take-Off Sprints
04 - Hustle Tap Burpees L
05 - Side Lunge Squats
06 - Hustle Tap Burpees R
07 - Uppercut Knees
08 - Squat Ab Burpees
09 - Tri-Knee Combo
10 - Boing Boing Burpees

11 - Hollerlujahs
12 - 180 Burpees
13 - A-Jacks
14 - Burst Worms
15 - Handcuff Butt Kicks
16 - Switch Arm Burpees
17 - Relay Climbers
18 - Mo-Towns
19 - Switch Kick Burpees
20 - Hi-Wide Sprints

21 - Hammer Sprints
22 - Switch Lunge Burpees
23 - S2S Heismans
24 - 180 Hop-Over Burpees
25 - F2B Jack Sprints
26 - Surfer Burpees
27 - High Higher Highest Knees
28 - Dead-Man Tucks
29 - 180 Shadow Jabs
30 - Tri-Climb Hops

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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