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Estimated Calories Burned:
228-511

Equipment Needed:
None

Level:
Extreme

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Madman Sprints
02 - 45 - S2S Push Jabs
03 - 30 - Toe Tap Kicks
04 - 45 - Side Knee Climbers
05 - 45 - S2S Jab Sprints
06 - 30 - Alt Floor Taps
07 - 45 - Gecko Pikes
08 - 45 - 180 Burpees
09 - 30 - Juggler Knees

Circuit 02
01 - 45 - Jack-5 Burpees
02 - 45 - T-Frog Hops
03 - 30 - Shadow Jabs
04 - 45 - Pike-Tap Tucks
05 - 45 - Hit & Run
06 - 30 - Jab Squat Kick
07 - 45 - Donkey Lunges
08 - 45 - Alt Side Knees
09 - 30 - Push-up Jabs

Circuit 03
01 - 45 - LVL 1 Drills
02 - 45 - Switch Kick Shuffle
03 - 30 - Jumping Jabs
04 - 45 - Globe Squat Hops
05 - 45 - Alt Knee Tucks
06 - 30 - Clap Kick Push-ups
07 - 45 - Box Push-ups
08 - 45 - 180 Knee Sprints
09 - 30 - S2S Tuck Burpees

Circuit 04
01 - 45 - Sprint Lunges
02 - 45 - Body Bangers
03 - 30 - Squat Ab Twist
04 - 45 - ISO Tap Sprints
05 - 45 - Pike-Push Burpees
06 - 30 - Tri-Knee Combo
07 - 45 - Mt. Lovers
08 - 45 - Long Jump Burpees
09 - 30 - Tri-Fly Sprints

Circuit 05
01 - 45 - Ballerina Burpees
02 - 45 - Heisman Sprints
03 - 30 - Tap Ab Twists
04 - 45 - Back Clap Squats
05 - 45 - Cardio Circuit
06 - 30 - Tri-Jab Tucks
07 - 45 - Trinity Push-ups
08 - 45 - Tire Sprints
09 - 30 - Donkey 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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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.