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Estimated Calories Burned:
217-552

Equipment Needed:
None / Bodyweight

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Jab Kick Shuffle
02 - 45 - S2S ISO Jab Sprints
03 - 45 - Smash Jab Burpees
04 - 45 - Power Kicks
05 - 30 - Dodge-Knee Squats
06 - 45 - Sumo Strikes
07 - 45 - F2B Jabs
08 - 45 - Pike-Tap Knees
09 - 45 - Twist Kickouts
10 - 30 - Floor Kicks

Circuit 02
01 - 45 - Kickout Burpees
02 - 45 - Hook-Knee Shuffle
03 - 45 - Rev. Lunge Knees
04 - 45 - Side Star Push-ups
05 - 30 - Shadow Jabs
06 - 45 - Jab Hop Burpees
07 - 45 - F2B Knees
08 - 45 - Thai Push-ups
09 - 45 - Jab Kick Squats
10 - 30 - Rocking Knees

Circuit 03
01 - 45 - F2B Knee Scrambles
02 - 45 - Clap Kick Push-ups
03 - 45 - Ground & Pounds
04 - 45 - Squat Knee Twists
05 - 30 - Kicking Jacks
06 - 45 - Switch Kick Shuffle
07 - 45 - Sumo Walks
08 - 45 - Switch Kick Taps
09 - 45 - Hit & Run
10 - 30 - Power Knee Burpees

Circuit 04
01 - 45 - Scramble Jabs
02 - 45 - Plank Knee Jacks
03 - 45 - 180 Tap Kicks
04 - 45 - Push-Kick Burpees
05 - 30 - Grab Lunges
06 - 45 - Side Knee Climbers
07 - 45 - Ground Attack
08 - 45 - Front Hop Kicks
09 - 45 - S2S Knee Stacks
10 - 30 - Wall Tap Smash

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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