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Estimated Calories Burned:
209-468

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - S2S Mt. Lovers
02 - 45 - Squat Ab Twists
03 - 45 - S2S Relay Sprints
04 - 30 - Criss-Cross Tucks
05 - 45 - Alt. Side Knees
06 - 45 - Stacker Thrusts
07 - 45 - Inchworm Burpees
08 - 30 - Side Punch Squats

Circuit 02
01 - 45 - 1-2-3 Ab Burpees
02 - 45 - S2S Heismans
03 - 45 - Power Kick Burpees
04 - 30 - Pogo Twists
05 - 45 - Switch Kick Shuffle
06 - 45 - Speed Bag Knees
07 - 45 - Quick Knee Taps
08 - 30 - Donkey Frogs

Circuit 03
01 - 45 - Gecko Sprints
02 - 45 - Mt. Reachers
03 - 45 - Heavy Hitters
04 - 30 - Knee Drivers
05 - 45 - Sagat Burpees
06 - 45 - Tire Runs
07 - 45 - Juggler Knees
08 - 30 - Gravity Climbers

Burnout - Ladder-10 Tucks

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.