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Estimated Calories Burned:
194-415

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Ab Twist Burpees
02 - 45 - Tap Kick Push-ups
03 - 45 - Alt. Side Knees
04 - 45 - Side-Kick Burpees
05 - 30 - Heel Tap Jacks
06 - 45 - S2S Sumo Strikes
07 - 45 - Side Lunge Kicks
08 - 45 - Banger Knees
09 - 45 - Thai Climbers
10 - 30 - Floor Kicks

Circuit 02
01 - 45 - Power Core Combo
02 - 45 - Kicking Jacks
03 - 45 - Trinity Push-ups
04 - 45 - Dbl Knee Kicks
05 - 30 - Dodge Knee Squats
06 - 45 - Jumping Jabs
07 - 45 - Thai Push-ups
08 - 45 - Tri-Knee Combo
09 - 45 - Inch-Kicks
10 - 30 - Eagle Knees

Circuit 03
01 - 45 - Mt. Kickers
02 - 45 - Jab Kick Squats
03 - 45 - Alt. Kick Burpees
04 - 45 - Pike-Tap Pushups
05 - 30 - Plank Punches
06 - 45 - Hook Knees
07 - 45 - Alt. Lunge Kicks
08 - 45 - S2S Block Squats
09 - 45 - ISO Squat Kicks
10 - 30 - Ab Twist Squats

Circuit 04
01 - 45 - Tri-Jab Knee
02 - 45 - Quick Knee Taps
03 - 45 - Pike-Knee Push-ups
04 - 45 - F2B Jab Switch
05 - 30 - Belt Kicks
06 - 45 - High 5 Kicks
07 - 45 - L2R Twist Jabs
08 - 45 - Side Knee Climbers
09 - 45 - Ground Attack
10 - 30 - Mt. Tappers

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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