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Estimated Calories Burned:
213-554

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Dbl Tap Sprints
02 - Sagat Burpees
03 - Plyo Knee Push-ups
04 - Relay Sprints
05 - Back Clap Squats
06 - Side Knee Climbers
07 - Walking Push-ups
08 - S2S Tuck Jabs
09 - Donkey Lunges
10 - Tornado Twists
11 - S2S Tap Sprints
12 - Jack-5 Burpees
13 - Tri-Wide Sprints
14 - Jab Kick Shuffle
15 - LVL 3 Sprints
16 - Power Strike Squats
17 - Tap-N-Clap Pushups
18 - Calf Hop Squats
19 - Power Kick Burpees
20 - Scramble Kicks
21 - Alt. Side Knees
22 - Kicking Jacks
23 - Trinity Pushups
24 - S2S Heismans
25 - Criss-Cross Tucks
26 - Jab Kick Squats
27 - LVL 1 Drills
28 - Juggler Squats
29 - Hit & Run
30 - Wall Tap 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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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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