Estimated Calories Burned:
275-542

Equipment Needed:
No Equipment / None + Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - Hi-Low Hurdles
02 - 180 Jump Ropes
03 - Open Box Sprints
04 - Free Throw Shots
05 - L2R High Knee Jacks
06 - Criss-Cross Knees
07 - Brisk Jugglers

Circuit 02 (2x):
08 - Power Push Sprints
09 - 180 Brisk March
10 - 180 Pause Sprints
11 - Step Jacks
12 - S2S Knee Sprints
13 - Tire Runs
14 - Mummy March

Circuit 03 (2x):
15 - S2S ISO Tap Sprints
16 - 180 Jabs
17 - F2B Jack Sprints
18 - Toe Tap Kicks
19 - Skater Sprints
20 - Hit & Runs
21 - Hi-Fly Sprints

Circuit 04 (2x):
22 - Relay Sprints
23 - Dbl Jump Jabs
24 - Agility Sprints
25 - Uppercut Knees
26 - Shuffle Squat Jabs
27 - Speed Bag Knees
28 - In & Out Sprints

Mat Abs:
01 - Bicycles
02 - Crunch & Punch
03 - Side Hip Dips L
04 - Rolling V-Taps
05 - Side Hip Dips R
06 - Half Canons
07 - Star Tap Abs
08 - Switch Leg Reachers

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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