Join our HoyPro VIP Facebook Group:
http://bit.ly/HoyProVIPFacebook

Estimated Calories Burned:
153-395

Equipment Needed:
None / Bodyweight

Level:
EXTREME

Workout Breakdown:

Warm-up

Burpees
15 - Standard Burpees
30 - Power Kick Burpees
45 - ISO Leg Burpees
60 - Jack-5 Burpees
45 - 180 Tap Burpees
30 - Power Knee Burpees
15 - S2S Burpees

Cardio
15 - High Knees
30 - S2S Heismans
45 - Tri-Fly Sprints
60 - Stork Sprints
45 - LVL 3 Sprints
30 - Twist Sprints
15 - Butt Kicks

Pushups
15 - Clapping Pushups
30 - Twist Kick Pushups
45 - ISO Bomb-Divers
60 - Walking Push-ups
45 - Swimmer Pushups
30 - Push-Jacks
15 - Pulse-ups

Squats
15 - Frog Hops
30 - Twerk Twists
45 - Alt. Lunge Squats
60 - Box Squat Hops
45 - Curtsy Squats
30 - F2B Shuffle Squats
15 - L2R Twist Jabs

Tucks
15 - Tuck Jumps
30 - Scramble Tucks
45 - Criss-Cross Tucks
60 - In & Out Tucks
45 - Tri-Jab Tucks
30 - Eagle Tucks
15 - Rapid Tucks

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.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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.