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Estimated Calories Burned:
148-386

Equipment Needed:
None / Bodyweight

Level:
EXTREME

Workout Breakdown:

Warm-up

01 - ISO Tap Sprints
02 - Sumo Strikes
03 - Tri-Knee Combo
04 - Relay Sprints
05 - Donkey Lunges
06 - Walking Pushups
07 - Power Kick Burpees
08 - Tri-Jab Tucks
09 - Ski-Ab Twists
10 - Hook-Knee Shuffle
11 - Ladder Push-ups
12 - Shadow Jabs
13 - Back Clap Squats
14 - LVL 3 Sprints
15 - Thai Tuck Burpees
16 - Twerk Twists
17 - 180 Knee Sprints
18 - Sagat Burpees
19 - Agility Jacks
20 - Ladder 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.

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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.