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Estimated Calories Burned:
168-346

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Gecko Sprints
02 - Clap-N-Roll
03 - ISO Divers
04 - Jack-5 Burpees
05 - Warrior Push-ups
06 - Trinity Push-ups
07 - LVL 2 Drills
08 - S2S Thrust Push-ups
09 - Half & Half Push-ups
10 - Tri-Stop Push-ups
11 - Tap-N-Clap Push-ups
12 - Inchworm Burpees
13 - Swimmer Push-ups
14 - Pike-Push Burpees
15 - Side Rise Push-ups
16 - Tap-N-Holds
17 - Diamond Push-ups
18 - Stack Push-ups
19 - Ground Attack 1
20 - Max Ladder Push-ups

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.