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Estimated Calories Burned:
225-573

Equipment Needed:
None / Bodyweight

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Dbl Tap Sprints
02 - 45 - Diamond Frogs
03 - 45 - Side Knee Climbers
04 - 45 - Gecko Pikes
05 - 30 - Shadow Jabs
06 - 45 - ISO Jab Sprints
07 - 45 - Stork Kicks
08 - 45 - Box Push-ups
09 - 45 - Jack-5 Burpees
10 - 30 - Donkey Frogs

Circuit 02
01 - 45 - Gecko Sprints
02 - 45 - ISO Kick Burpees
03 - 45 - Mt. Lovers
04 - 45 - Stacker Thrusts
05 - 30 - Back Clap Squats
06 - 45 - Warrior Pushups
07 - 45 - 180 Knee Sprints
08 - 45 - Criss-Cross Tucks
09 - 45 - WALLLLLKERS
10 - 30 - In & Out Sprints

Circuit 03
01 - 45 - Relay Climbers
02 - 45 - S2S Tuck Jabs
03 - 45 - Tri-Star Squats
04 - 45 - ISO Squat Kicks
05 - 30 - Alt. Skaters
06 - 45 - Accordions
07 - 45 - Donkey Lunges
08 - 45 - S2S Hurdles
09 - 45 - Pike-Tap Push-ups
10 - 30 - F2B Shuffle Hops

Circuit 04
01 - 45 - Hop Ropes
02 - 45 - Power Strikes
03 - 45 - Quick Knee Shuffle
04 - 45 - Squat Push-ups
05 - 30 - Tap-N-Claps
06 - 45 - Power Kicks
07 - 45 - Climber Thrusts
08 - 45 - Juggler Knees
09 - 45 - Pike-Push Burpees
10 - 30 - Gravity Climbers

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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