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Estimated Calories Burned:
174-426

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Sprint Lunges
02 - Back Clap Squats
03 - Juggler Knees
04 - Stork X Hops
05 - Donkey Lunges
06 - Cowabunga Squats
07 - Tri-Lunge Burpees
08 - Heisman Sprints
09 - Tri-Switch Lunges
10 - Duck Lunge Sprints
11 - Criss-Cross Tucks
12 - 180 Mt. Heismans
13 - Long Jump Burpees
14 - Cross-Over Shots
15 - T-Frog Hops
16 - Quick Knee Shuffle
17 - Tri-Climb Hops
18 - Calf Hop Squats
19 - ISO Tap Sprints
20 - Surfer Burpees
21 - Switch Feet
22 - F2B Shuffle Squats
23 - Arrow Squats
24 - X Block Squats
25 - Gravity 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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