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Estimated Calories Burned:
235-519

Equipment Needed:
None

Level:
Extreme

Workout Breakdown:

Warm-up

Circuit 01: Total Body
01 - 45 - Jack-5 Burpees
02 - 45 - S2S Hurdles
03 - 30 - 180 Juggler Tucks
04 - 45 - Pike-Tap Push-ups
05 - 45 - Hit & Run
06 - 30 - Globe Hop Squats
07 - 45 - Stacker Thrusts
08 - 45 - Tri-Knee Combo
09 - 30 - Switch Kicks

Circuit 02: Lower
01 - 45 - Cowabunga Squats
02 - 45 - Tri-Switch Lunges
03 - 30 - Squat Jab Kicks
04 - 45 - Stork Sprints
05 - 45 - 80/20 Hops
06 - 30 - Switch Feet
07 - 45 - ISO Tap Sprints
08 - 45 - Alt. Lunge Squats
09 - 30 - Eagle Squats

Circuit 03: Upper
01 - 45 - Pike-Push Burpees
02 - 45 - Trinity Push-ups
03 - 30 - Shadow Jabs
04 - 45 - Scramble Jabs
05 - 45 - Gecko Pikes
06 - 30 - Plank Punches
07 - 45 - Heavy Hitters
08 - 45 - Plyo Inchworms
09 - 30 - Pulse-ups

Circuit 04: Cardio
01 - 45 - Madman Sprints
02 - 45 - F2B Heismans
03 - 30 - Alt. Side Knees
04 - 45 - Relay Sprints
05 - 45 - Agility Knees
06 - 30 - Heel Tap Jacks
07 - 45 - S2S Jab Sprints
08 - 45 - Sprinter Drills
09 - 30 - Jugglers

Circuit 05: Dumbbells
01 - 45 - Renegade Burpees
02 - 45 - Lunge Waves
03 - 30 - Alt Press Jacks
04 - 45 - Pick-up Squats
05 - 45 - Traffic Directors
06 - 30 - Switch Feet Curls
07 - 45 - Push-up Raises
08 - 45 - Curtsy Crosses
09 - 30 - F2B Press Squats

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.