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Estimated Calories Burned:
185-401

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Sprinter Drills
02 - Pike-Tap Climbers
03 - Curtsy Frog Squats
04 - Grab Ab Jabs
05 - Toe Tap Kicks
06 - Combat Sprints
07 - Typewriter Push-ups
08 - Stutter Fly Sprints
09 - Shuffle Swing Hops
10 - Split Kick Push-ups
11 - Money Grabbers
12 - Scramble Lunges
13 - Box Sprints
14 - Plyo Inchworms
15 - Long Jump Jugglers
16 - Criss-Cross Jacks
17 - Fugitive Sprints
18 - Stacker Jack Push-ups
19 - Hi-Low Hurdles
20 - Cowabunga Squats
21 - 180 Knee Sprints
22 - Accordions
23 - Tri-Jab Tucks
24 - Crab Walkers
25 - Frogger Push Burpees

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.