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Estimated Calories Burned:
153-395

Equipment Needed:
None / Bodyweight

Level:
Advanced-EXTREME

Workout Breakdown:

Warm-up

01 - Dbl Tap Sprints
02 - Plyo Hurdles
03 - S2S Push Lunges
04 - Back Clap Squats
05 - LVL 3 Sprints
06 - Power Knee Taps
07 - ISO Tap Sprints
08 - Plyo Inchworms
09 - 180 Knee Sprints
10 - Tri-Climb Hops
11 - Cardio Circuit
12 - Heisman Hops
13 - Sumo Strikes
14 - Stork Sprints
15 - Alt. Lunge Squats
16 - S2S Tuck Climbers
17 - Duck Lunges
18 - Box Pushups
19 - Sprint Back Burpees
20 - Scramble Tuck Ladders

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.