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Estimated Calories Burned:
215-474

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Power Knee Burpees
02 - 45 - Body Wreckers
03 - 45 - Shadow Jab Shuffles
04 - 30 - Rocking Geckos
05 - 45 - Hook Knee Combo
06 - 45 - Tri-Knee Combo
07 - 45 - Hit & Run
08 - 30 - Quick Knees

Circuit 02
01 - 45 - Tri-Hit Burpees
02 - 45 - Back Fist Tucks
03 - 45 - Kick-worms
04 - 30 - Switch Kicks
05 - 45 - Tuck Punches
06 - 45 - Scramble Jabs
07 - 45 - Ground Attack 1
08 - 30 - Seppuku Jumps

Circuit 03
01 - 45 - Sagat Burpees
02 - 45 - Side Knee Climbers
03 - 45 - Dbl Squat Kicks
04 - 30 - Taunt Jabs
05 - 45 - Power Kick Burpees
06 - 45 - Side Punch Squats
07 - 45 - Cross-Block Burpees
08 - 30 - Power Core Combo

Burnout

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.