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Estimated Calories Burned:
232-486

Equipment Needed:
None

Level:
Extreme

Workout Breakdown:

Warm-up

01 - Power Kick Burpees
02 - Tri-Knee Combo
03 - S2S Heisman Sprints
04 - Tap Ab Twists
05 - 180 Juggler Knees
06 - S2S Hurdles
07 - Side Knee Climbers
08 - S2S Jab Sprints
09 - Tri-Jab Tucks
10 - Toe Tap Kicks
11 - Power Core Combo
12 - Squat Ab Burpees
13 - 180 Knee Sprints
14 - Reverse Tap Kicks
15 - Scramble Jabs
16 - Mt. Kickers
17 - Tri-Fly Sprints
18 - S2S Heismans
19 - Side Knee Sprints
20 - Love Taps
21 - Box Sprints
22 - Quick Knee Shuffle
23 - Standing Ab Twists
24 - ISO Tap Sprints
25 - Stork Sprints
26 - Alt. Side Knees
27 - ISO Kick Burpees
28 - Speed Bag Knees
29 - Alt Floor Taps
30 - In & Out Sprints
31 - Criss-Cross Tucks
32 - Relay Sprints
33 - Quick Knee Taps
34 - F2B Storks
35 - Ladder Tucks

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.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.