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Estimated Calories Burned:
230-473

Equipment Needed:
No Equipment / None

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - 180 Hook March
02 - 45 - Inchworm Kick-Outs
03 - 30 - Tri-Knee Combo
04 - 45 - Downward Geckos
05 - 45 - Agility March
06 - 30 - Squat Ab Twists
07 - 45 - Side Lunge Burpees L
08 - 45 - Side Lunge Burpees R
09 - 30 - Pulse-Ups

Circuit 02
01 - 45 - Combo Attack
02 - 45 - LVL 2 Drills
03 - 30 - Free-Throw Shots
04 - 45 - Side Jab Abs
05 - 45 - Lateral Taps L
06 - 30 - Power Sprints
07 - 45 - Lateral Taps R
08 - 45 - Trinity Push-ups
09 - 30 - Heel Tap Jacks

Circuit 03
01 - 45 - Brisk Burpees
02 - 45 - Side Shuffle Crawls L
03 - 30 - Under Taps
04 - 45 - Side Shuffle Crawls R
05 - 45 - Side Knee March
06 - 30 - Half Diamonds
07 - 45 - Pike-Tap Knees
08 - 45 - Side March Tap Jacks
09 - 30 - Squat Pulses

Circuit 04
01 - 45 - Side Knee March
02 - 45 - Squat Ab Burpees
03 - 30 - Hi-Low Jack Taps
04 - 45 - Toe Tap Kicks
05 - 45 - Box Push-ups
06 - 30 - S2S Heismans
07 - 45 - Mt. Kickers
08 - 45 - Booty Builders
09 - 30 - Gravity Climbers

Burnout - Low Impact Drill

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.