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Estimated Calories Burned:
226-502

Equipment Needed:
No Equipment / Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Signal Sprints
02 - Bicycles
03 - Squat Ab Burpees
04 - Push-up Knees
05 - Side Jab Abs
06 - Pike Knee Jacks
07 - Side Knee Hot Hands
08 - Crunch Kick Taps L
09 - Juggler Flys
10 - Crunch Kick Taps R
11 - S2S Gecko Sprints
12 - Sprinter Abs
13 - 180 Hi-Low Climbers
14 - Bull Frogs
15 - 1-2-3 Burpees
16 - X-Plank Crunch L
17 - Standing Abs
18 - X-Plank Crunch R
19 - LVL 3 Sprints
20 - Twist Knee Kickbacks
21 - 180 Knee Sprints
22 - Rolling V-Taps
23 - Relay Climbers
24 - Extension Planks
25 - F2B Uppercut Knees
26 - Xs & Os

BURNOUT - Power Knee Climbers

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.