Estimated Calories Burned:
323-678

Equipment Needed:
No Equipment & Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Quick Burpees
02 - Stacked Foot Push-ups
03 - Pike Knee-Ups
04 - Side Lunge Squats
05 - Typo Squats
06 - Quick Pause Sprints
07 - Hop-Over Burpees
08 - In & Out Jack Push
09 - Tri-Switch Jacks
10 - S2S Back Clap Squats

11 - Take-Off Sprints
12 - Inchworm Hop-Overs
13 - Fast-Slow Tap-Unders
14 - Cowabunga Squats
15 - Scramble Jacks
16 - Tri-Strike Switch
17 - Push-up Thrusts
18 - Dead-Man Burpees
19 - LVL 4 Sprints
20 - Duck Lunge Sprints

21 - Alt Side Knees
22 - Sagat Burpees
23 - Thigh Killer Crawls
24 - High Higher Highest Knees
25 - Majesty Squats
26 - 180 Power Strikes
27 - Pike-Tap Claps
28 - Mt Kickers
29 - F2B Uppercuts
30 - Tetris Squats

31 - Agility Sprints
32 - F2B Stork Taps
33 - Standing Ab Twists
34 - Back Clap Squat Sprints
35 - Walking Push-ups
36 - Tri-Jab Tucks
37 - S2S Low Walk Burpees
38 - Mo-Towns
39 - Remix Squats
40 - Hiker Sprints

41 - Bloodhound Lunges
42 - Hungry Hippos
43 - Dbl Jump Jabs
44 - ISO Leg Sprints L
45 - Open Box Sprints
46 - ISO Leg Sprints R
47 - 1-2-3 Burpees
48 - 180 Power Push
49 - F2B Jack Sprints
50 - Donkey Frogs

Abs:
01 - Crunch Up Taps
02 - Crunch Punches
03 - Side Crunch Taps L
04 - Bicycles
05 - Side Crunch Taps R
06 - Flutter Kicks
07 - High Plank Hold
08 - Bull Frogs

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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