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Estimated Calories Burned:
346-703

Equipment Needed:
No Equipment + Mat

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Butt Kick Burpees
02 - Mad-Man Sprints
03 - 180 Inchworms
04 - Side Lunge Switches
05 - Hustler Tap Combo L
06 - Swing Kick Tap-Unders L
07 - S2S Push Stacks
08 - Hustler Tap Combo R
09 - Swing Kick-Tap-Unders R
10 - Clockwork Push-ups
11 - Hi Wide Knee Sprints
12 - Resistance Tap Burpees
13 - F2B Jack Sprints
14 - Tornado Squats
15 - ISO Inchworms
16 - Cross Knee Push Climbers
17 - Jack Kick Tap Kicks
18 - F2B Clap Squat Sprints
19 - 180 Switch Lunges
20 - Burst Worms
21 - F2B Hot Hand Hops
22 - Shuffle Crawls L
23 - Bloodhound Lunges
24 - Shuffle Crawls R
25 - In & Out Jack Push-ups
26 - Hi-Climb Knees
27 - Wide Shuffle Burpees
28 - Stutter Crawls
29 - S2S ISO Tap Sprints
30 - F2B Fugitive Squats
31 - Hop-Over Burpees
32 - Criss-Cross Knees
33 - S2S Attack Shuffle
34 - Clap Tap Push-ups
35 - Uppercut Knees
36 - Agility Sprints
37 - F2B Swing Hop Squats
38 - Mt. Kickers
39 - Brisk Jugglers
40 - MAX Push Burpees
41 - Genie Pulses
42 - Twist Knee Kick-Backs L
43 - Hi-Hold Crunch
44 - Twist Knee Kick-Backs R
45 - Hip Dip Reachers L
46 - Sprinter Abs
47 - Hip Dip Reachers R
48 - Frog Tap Crunch
49 - Switch Leg Toe Taps

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.

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