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Estimated Calories Burned:
211-482

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Tri-Tuck Sprints
02 - 45 - Switch Climbers
03 - 45 - Squat Ab Twists
04 - 30 - Rocking Geckos
05 - 45 - F2B Jabs
06 - 45 - Diamond Kick Burpees
07 - 45 - Quick Knee Taps
08 - 30 - Alt. Skiers

Circuit 02
01 - 45 - Sagat Burpees
02 - 45 - Heavy Hitters
03 - 45 - S2S Frog Push-ups
04 - 30 - S2S Lunge Twists
05 - 45 - Dbl Squat Kicks
06 - 45 - Ab Scrambles
07 - 45 - Tap-N-Clap Push-ups
08 - 30 - Donkey Hops

Circuit 03
01 - 45 - S2S Mt. Lovers
02 - 45 - Speed Bag Knees
03 - 45 - 180 Squat Sprints
04 - 30 - Brisk March
05 - 45 - LVL 3 Tucks
06 - 45 - 3-Way Squats
07 - 45 - High-5 Kicks
08 - 30 - Pulse-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.