Estimated Calories Burned:
323-678

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 - Jack-5 Burpees
22 - S2S Pause Sprints
23 - Hop-Over Burpees
24 - Traffic Sprints
25 - 1-2-3 Ab Burpees
26 - 180 Rainbow Burpees
27 - Cardio Circuit
28 - ISO Leg Burpees L
29 - F2B Uppercuts
30 - ISO Leg Burpees R

31 - Butt Kick Jacks
32 - Hi-Low Burpee Jacks
33 - Side Jab Abs L
34 - Wide Peddle Burpees
35 - Side Jab Abs R
36 - Zig-Zag Burpees
37 - Mt Kickers
38 - Sagat Sprints
39 - Brisk March
40 - Donkey Sprints

41 - Hammer Sprints
42 - Switch Lunge Burpees
43 - S2S Heismans
44 - 180 Hop-Over Burpees
45 - F2B Jack Sprints
46 - Surfer Burpees
47 - High Higher Highest Knees
48 - Dead-Man Tucks
49 - 180 Shadow Jabs
50 - Tri-Climb Hops

Abs:
01 - Hi-Low V-Throughs
02 - Rainbow Tuck-Overs
03 - Bicycles
04 - Corenadoes
05 - Star Taps
06 - Full Sit-ups
07 - Hi-Low Heel Taps
08 - Flutter Kicks

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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