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Estimated Calories Burned:
153-395

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

Cardio -
15 - Wide Sprints
30 - Hurdle Sprints
45 - 180 Knee Sprints
60 - Shuttle Sprints
45 - Cardio Circuit
30 - Twist Sprints
15 - Tri-Switches

Burpees -
15 - Standard Burpees
30 - S2S ISO Burpees
45 - Walking Burpees
60 - Free Throw Burpees
45 - S2S Sprint Burpees
30 - Ballerina Burpees
15 - L2R Burpees

Push-ups -
15 - Standard Pushups
30 - Push-up Jacks
45 - Gatling Pushups
60 - Box Pushups
45 - Warrior Pushups
30 - Accordions
15 - Pushup Taps

Squats -
15 - Bullet Squats
30 - Alt. Lunge Squats
45 - ISO Tap Squats
60 - Booty Makers
45 - Heisman Squat Hops
30 - Twerk Twists
15 - Frog Hops

Tucks -
15 - Standard Tucks
30 - In & Out Tucks
45 - Criss-Cross Tucks
60 - S2S Tuck Jabs
45 - Gravity Tucks
30 - Tri-Jab Tucks
15 - Rapid 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.

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.