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Estimated Calories Burned:
213-554

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Diamond Kick Burpees
02 - Power Kick Jabs
03 - 180 Kick Taps
04 - Scramble Jabs
05 - Jab Clap Push-ups
06 - S2S Knee Jabs
07 - Ab Twist Burpees
08 - Kickworms
09 - Hook Knee Shuffle
10 - Mt. Kickers
11 - Kickout Sprints
12 - Jab Tucks
13 - L2R Cross Lunges
14 - S2S Strike Kicks
15 - Mt. Tappers
16 - Jumping Jabs
17 - 180 ISO Jabs
18 - Side Knee Climbers
19 - In & Out Tucks
20 - Squat Jab Kicks
21 - Power Knee Lunges
22 - Power Kick Burpees
23 - S2S Shadow Jabs
24 - Muay Push-ups
25 - Hop Ropes
26 - Hop/Kicks
27 - Quick Knee Taps
28 - Wall Tap Kicks
29 - Hit & Run
30 - ISO Kick 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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