35 Minute Full Body No Equipment Cardio HIIT Pyramid Workout - PRO 500 MAX

This 35 minute no repeat full body workout is from day 5 of our 28 day PRO 500 MAX challenge.

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Workout Breakdown:

Estimated Calories Burned:
243-532

Equipment Needed:
No Equipment / None

Level:
EXTREME

Workout Breakdown:

Warm-up

Circuit 01:
01 - 15 - Hot Hands
02 - 30 - T-Squat Hops
03 - 45 - Sphinx Rockers
04 - 60 - Tension Tap Burpees
05 - 45 - Sprinter Tucks
06 - 30 - Quick Push-ups
07 - 15 - Wide Sprints

Circuit 02:
01 - 15 - Money Grabbers
02 - 30 - Free Throw Burpees
03 - 45 - LVL 4 Sprints
04 - 60 - Power Sprinter Push-ups
05 - 45 - 180 Switch Lunges
06 - 30 - Tri-Knee Combo
07 - 15 - Tuck Jacks

Circuit 03:
01 - 15 - Hot Wide Sprints
02 - 30 - Side Lunge Squats
03 - 45 - Football Drills
04 - 60 - 180 Hop-Over Burpees
05 - 45 - Mt Kickers
06 - 30 - Stack Hop Tucks
07 - 15 - Fly Sprints

Circuit 04:
01 - 15 - Quick Burpees
02 - 30 - Side Jab Abs L
03 - 45 - Low Writers
04 - 60 - T-Crawls
05 - 45 - Stork Tap Drivers
06 - 30 - Side Jab Abs R
07 - 15 - Speed Jugglers

Circuit 05:
01 - 15 - Quick Pause Sprints
02 - 30 - Fast Jab Burpees
03 - 45 - S2S Push Lunges
04 - 60 - S2S Low Sprinter Hops
05 - 45 - Tri-Switch Jacks
06 - 30 - Mountain Climbers
07 - 15 - High Climbers

Burnout - Burpee Buffet 2.0
01 - Sprinter Burpees
02 - Star Twist Burpees
03 - Hop-Over Burpees
04 - LVL 2 Sprints
05 - Clap Tuck Burpees

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.

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