Estimated Calories Burned:
258-538

Equipment Needed:
No Equipment + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

Circuit 01:
01 - 15 - Half Juggler Sprints
02 - 30 - Jack In the Box Squats
03 - 45 - Stork Tap Twists
04 - 60 - F2B Squat Tap Inch-Backs
05 - 45 - Tri-Climb Twists
06 - 30 - Pike Knee-Ups
07 - 15 - Swing Kick Tap-Unders

Circuit 02:
01 - 15 - Side Jab Abs L
02 - 30 - Heel Click Squats
03 - 45 - Table-Twist Burpees
04 - 60 - Side Lunge Ab Twists
05 - 45 - Dive-Bomber Hops
06 - 30 - 180 Jugglers
07 - 15 - Side Jab Abs R

Circuit 03:
01 - 15 - Power Sprints
02 - 30 - Half Whole Burpees L
03 - 45 - Switch Lunge Swing Kicks
04 - 60 - 180 Clockwork Climbers
05 - 45 - F2B Jack Sprints
06 - 30 - Half Whole Burpees R
07 - 15 - Tuck Jacks

Circuit 04:
01 - 15 - Fly Sprints
02 - 30 - Hollerlujahs
03 - 45 - Fender Benders
04 - 60 - Inchworm Slams
05 - 45 - Split Kick Push-ups
06 - 30 - Fast/Slow Tap-Unders
07 - 15 - Tri-Climb Hops

Circuit 05:
01 - 15 - Quick Pause Sprints
02 - 30 - Scramble Jacks
03 - 45 - Majesty Squats
04 - 60 - F2B Relay Burpees
05 - 45 - L2R Money Jacks
06 - 30 - In & Out Tucks
07 - 15 - Wide Climbers

Burnout!!! - Peak Valley Sprints

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.