Estimated Calories Burned:
327-658

Equipment Needed:
No Equipment + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

B = Burpees
I = Intense Abs
N - No Hands
G - Grounded
O = Overdrive

Warm-up

Circuit 01
B - Burpees
I - Slanted Sprints
N - Bloodhound Lunges
G - Pike-Tap Push-ups
O - Tuck Jacks

Circuit 02
B - Hi-Jack Burpees
I - Ab Twist Kicks
N - Side Lunge Switch
G - Gecko Push-ups
O - Mt. Climbers

Circuit 03
B - Hi-Low Burpee Jacks
I - Hi-Low Hot Hands
N - Low Writers
G - 180 Power Push
O - Jugglers

Circuit 04
B - 180 Burpees
I - Hi-Wide Sprints
N - Gravity Squats
G - Mouse Traps
O - Pike Knee-Ups

Circuit 05
B - Sprinter Burpees
I - Squat Ab Twists
N - Side Lunge Squats
G - In & Out Push Jacks
O - Relay Climbers

Circuit 06
B - 1-2-3 Step Burpees
I - Power Sprints
N - 180 Switch Lunge
G - Sphinx Rockers
O - In & Out Tucks

01 - Flutter Kicks
02 - 12 to 3 Crunch
03 - Seated Corenadoes
04 - Hip Dip Reachers L
05 - S2S Twist Knee Planks L
06 - Hip Dip Reachers R
07 - S2S Twist Knee Planks R
08 - Laying Corenadoes

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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