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Estimated Calories Burned:
233-486

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Hurdle Sprints
02 - 45 - Torture Tucks
03 - 45 - Tri-Knees
04 - 30 - Pogo Twists
05 - 45 - Power Kick Burpees
06 - 45 - Squat Ab Twists
07 - 45 - Badonkadonkey
08 - 30 - Gravity Climbers

Circuit 02
01 - 45 - Diamond Kick Burpees
02 - 45 - Mt. Lovers
03 - 45 - Shadow Jabs
04 - 30 - Side Punch Squats
05 - 45 - Pedal Jacks
06 - 45 - Scorpion Stings
07 - 45 - F2B Tuck Sprints
08 - 30 - Gecko Frogs

Circuit 03
01 - 45 - Dbl Tap Sprints
02 - 45 - 1-2-3 Ab Burpees
03 - 45 - Ladder Tucks
04 - 30 - Brisk March
05 - 45 - Side Knee Climbers
06 - 45 - Swimmer Push-ups
07 - 45 - Mt. Reachers
08 - 30 - T-Sprints

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.