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Estimated Calories Burned:
263-593

Equipment Needed:
None / Bodyweight

Level:
Intermediate

Workout Breakdown:

Warm-up

Circuit 01:
01 -- Quick Knee Circuit
02 -- Alternating Lunges
03 -- Quick 1/2 Lunges
04 -- Side to Side Star Squats
05 -- Squat Hops
06 -- Ballerina Hops
07 -- Mountain Climbers
08 -- Elevator Jacks
09 -- Wall Squats
Water Break

Circuit 02:
01 -- Lvl 3 Sprints
02 -- Jumping Jacks
03 -- Star Squat Hops
04 -- Brisk March
05 -- High Knee Pauses
06 -- Lunge Pulses
07 -- High Knees
08 -- Calf Raise Squats
09 -- Wall Squat Kicks
Water Break

Circuit 03:
01 -- Squat-N-Hold
02 -- Suicide Sprints
03 -- Super Skips
04 -- Squat Walks
05 -- Butt Kicks
06 -- Alt. Lunge Squats
07 -- Side to Side Ski Hops
08 -- X Skater Hops
09 -- 1 Leg Wall Squats
Water Break

Burnout!!!

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.