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Estimated Calories Burned:
397-782

Equipment Needed:
Bodyweight + Mat

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01 (Repeated 2x):
01 - Money Grabbers
02 - Tri-Fly Sprints
03 - Plyo Hurdles
04 - Side Knee Sprints
05 - S2S Plyo Heismans
06 - Wide Stance Sprints

Circuit 02 (Repeated 2x):
07 - 180 Juggler Sprints
08 - Boomerang Sprints
09 - Toe Tap Kicks
10 - Switch Kick Shuffle
11 - 180 Tri-Switch Lunges
12 - Standing Abs

Circuit 03 (Repeated 2x):
13 - Duck Lunge Sprints
14 - 180 High Climbs
15 - Uppercut Hops
16 - Sprinter Drills
17 - F2B Stork Sprints
18 - In & Out Sprints

Circuit 04 (Repeated 2x):
19 - Hi-Low Hurdles
20 - ISO Tap Sprints
21 - Alt Lunge Jacks
22 - Box Jugglers
23 - Hit & Runs
24 - Strugglers

Abs:
01 - Sprinter Abs
02 - Hi-Low V-Crunch
03 - Xs & Os
04 - Bull Frogs
05 - Rolling V-Ups
06 - High Heel Taps
07 - Bicycles
08 - Genie Pulses
09 - Flutter Kicks
10 - ISO Leg Switches

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.