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Estimated Calories Burned:
311-637

Equipment Needed:
No Equipment / None / Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Sprinter Burpees
02 - Typewriter Lunges
03 - Wild Thing Thrusts
04 - Side Jab Abs
05 - U-Turns
06 - F2B Uppercut Knees
07 - Hop-Over Tucks
08 - Stutter Crawls

09 - Burst Worms
10 - Hi-Low Hurdles
11 - Cowabunga Squats
12 - 180 Knee Sprints
13 - Split Kick Push-ups
14 - Tri-Jab Tucks
15 - Table-Twist Hops
16 - Back Clap Squats

17 - S2S ISO Tap Sprints
18 - Squat Ab Burpees
19 - Detonator Push-ups
20 - Money Grabbers
21 - Gorilla Scrambles
22 - Side Lunge Squats
23 - Box Sprints
24 - Gravity Climbers

Abs
01 - Crunch Punches
02 - Twist Knee Kick-Backs L
03 - Bicycles
04 - Twist Knee Kick-Backs R
05 - 1-2 Double Crunch
06 - Side V Crunch L
07 - Genie Crunches
08 - Side V Crunch R

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.