Estimated Calories Burned:
366-736

Equipment Needed:
No Equipment + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - 180 Triple High Knees
02 - Resistance Tap Burpees
03 - Hot Hands
04 - S2S Hater Knees
05 - Inchworm Slams
06 - Pause Climb Twists

Circuit 02 (2x):
07 - Half Juggler Sprints
08 - Side Lunge Ab Twists L
09 - Tri-Jab Tucks
10 - Side Lunge Ab Twists R
11 - Relay Climbers
12 - Tri-Fly Sprints

Circuit 03 (2x):
13 - Swing Kick Tap-Unders
14 - Squat Ab Twists
15 - Side Jab Abs L
16 - Hop-Over Tucks
17 - Push-up Punches
18 - Side Jab Abs R

Circuit 04 (2x):
19 - Signal Sprints
20 - Back Clap Climbers
21 - Power Sprints
22 - 1-2-3 Ab Tuck Burpees
23 - Tri-Knee Combo
24 - STRUGGLERS

BURNOUT - TUCKED BY LIGHTNING

Abs:
01 - Shin Huggers
02 - Swing Tap Crunch L
03 - Side X Crunch L
04 - Flutter Kicks
05 - Swing Tap Crunch R
06 - Side X Crunch R
07 - Seated Rainbow Tucks
08 - 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.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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.