Estimated Calories Burned:
361-726

Equipment Needed:
No Equipment + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01
01 - 20 - Quick Pause Sprints
02 - 30 - MAX Burpees
03 - 40 - Side Lunge Ab Twists L
04 - 50 - High Higher Highest Knees
05 - 60 - Hi-Low Jack 5 Burpees
06 - 50 - High Higher Highest Knees
07 - 40 - Side Lunge Ab Twists R
08 - 30 - MAX Burpees
09 - 20 - Quick Pause Sprints

Circuit 02
10 - 60 - Jack In the Box Squats
11 - 50 - Mt Kickers
12 - 40 - Clockwork Push-ups L
13 - 30 - Power Knee Kicks L
14 - 20 - Quick Jugglers
15 - 30 - Power Knee Kicks R
16 - 40 - Clockwork Push-ups R
17 - 50 - Mt Kickers
18 - 60 - Jack In the Box Squats

Circuit 03
19 - 20 - Quick Climbers
20 - 30 - Power Pike Push-ups
21 - 40 - Slanted Sprints L
22 - 50 - Half Whole Tucks L
23 - 60 - S2S Push Burpees
24 - 50 - Half Whole Tucks R
25 - 40 - Slanted Sprints
26 - 30 - Power Pike Push-ups
27 - 20 - Quick Climbers

Circuit 04
28 - 60 - 3 Station Drills
29 - 50 - S2S Hi-Low Hurdles
30 - 40 - Thigh Killers Crawls
31 - 30 - V-Jab Tucks
32 - 20 - Half Juggler Sprints
33 - 30 - V-Jab Tucks
34 - 40 - Thigh Killer Crawls
35 - 50 - S2S Hi-Low Hurdles
36 - 60 - 3 Station Drills

Circuit 05
37 - 20 - Wide Pedal Burpees
38 - 30 - Fast-Slow Tap-Unders
39 - 40 - Dbl Push Pike-Backs
40 - 50 - S2S Ickey Sprints
41 - 60 - 180 Hop-Over Burpees
42 - 50 - S2S Ickey Sprints
43 - 40 - Dbl Push Pike-Backs
44 - 30 - Fast-Slow Tap-Unders
45 - 20 - Wide Pedal Burpees

Circuit 06
46 - 60 - Obstacle Hops L
47 - 50 - F2B Jack Sprints
48 - 40 - Split Kick Push-ups
49 - 30 - Slam Tap Squats
50 - 20 - Fly Sprints
51 - 30 - Slam Tap Squats
52 - 40 - Split Kick Push-ups
53 - 50 - F2B Jack Sprints
54 - 60 - Obstacle Hops R

Abs
01 - Mt Climbers
02 - Froggers
03 - Plank Hold Squeeze
04 - Shin Huggers
05 - 1-2 Tuck Crunch
06 - Side X Crunch L
07 - Bicycles
08 - Side X Crunch R
09 - Seated Corenadoes
10 - Laying Corenadoes

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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