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Estimated Calories Burned:
171-364

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Gecko Sprints
02 - S2S Monkey Jacks
03 - Lilly Frogs
04 - Inchworm Sprints
05 - Gecko Sprints
06 - S2S Monkey Jacks
07 - Lilly Frogs
08 - Inchworm Sprints
09 - ISO Stork Sprints L
10 - Bear Crawl Pike-ups
11 - Donkey Sprints
12 - Low Crab Squats
13 - ISO Stork Sprints R
14 - Bear Crawl Pike-ups
15 - Donkey Sprints
16 - Low Crab Squats
17 - Flying Sprints
18 - Grasshopper Burpees
19 - Tiger Sprints
20 - Downward Geckos
21 - Flying Sprints
22 - Grasshopper Burpees
23 - Tiger Sprints
24 - Downward Geckos
25 - L2R Mt Goats
26 - Stork Switch Lunges
27 - Ape Scrambles
28 - Frogger Burpees
29 - L2R Mt Goats
30 - Stork Switch Lunges
31 - Ape Scrambles
32 - Frogger Burpees
33 - Duck Lunge Sprints
34 - F2B Stork Taps
35 - Seal Clappers
36 - Burst Worms
37 - Duck Lunge Sprints
38 - F2B Stork Taps
39 - Seal Clappers
40 - Burst Worms
41 - Monkey Shuffle
42 - Crab Reachers
43 - Kangaroo Taps L
44 - Eagle Squat Hops
45 - Monkey Shuffle
46 - Crab Reachers
47 - Kangaroo Taps R
48 - Eagle Squat Hops

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.