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Estimated Calories Burned:

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Twist Knee Squats
02 - 45 - Dragon Tails
03 - 45 - Accordions
04 - 45 - Sumo Burpees
05 - 30 - Dbl Squat Walks
06 - 45 - Quick Knee Taps
07 - 45 - S2S Juggler Knees
08 - 45 - Curtsy Burpees
09 - 45 - Fast/Slow Push-ups
10 - 30 - Mt. Pauses

Circuit 02
01 - 45 - Side-Kick Burpees
02 - 45 - Walking Push-ups
03 - 45 - Tri-Knee Combo
04 - 45 - 3-Way Squats
05 - 30 - Half Diamonds
06 - 45 - Push Kicks
07 - 45 - Dbl Knee Burpees
08 - 45 - Alt. Lunge Squats
09 - 45 - Pitch-N-Switch
10 - 30 - Floor Reachers

Circuit 03
01 - 45 - Tri-Wide Squats
02 - 45 - Alt. Lunge Kicks
03 - 45 - Alt. Side Knees
04 - 45 - Trinity Push-ups
05 - 30 - Mt. Walkers
06 - 45 - Kickout Burpees
07 - 45 - ISO Squat Kicks
08 - 45 - 80/20 Push-ups
09 - 45 - High-5 Kicks
10 - 30 - Standing Ab Twists

Circuit 04
01 - 45 - S2S Knee Geckos
02 - 45 - Surfer Squats
03 - 45 - Dive-Bombers
04 - 45 - Stork Kicks
05 - 30 - Quick Knees
06 - 45 - Dbl Squat Kicks
07 - 45 - Warrior Push-ups
08 - 45 - Alt. Plank Knees
09 - 45 - Speed Bag Knees
10 - 30 - Pulse-ups

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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