Estimated Calories Burned:
244-562

Equipment Needed:
No Equipment / None / Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

Basketball:
01 - Free Throw Shots
02 - Cross-Over Lunges
03 - Squatty Pippen
04 - Out of Bounds Push-ups
05 - Skip to My Lous
06 - Defensive Shots
07 - S2S Passes
08 - Slam Dunk Squats

Baseball:
09 - 3 Strike Sprints
10 - Umpire Squat Taps
11 - S2S Umpire Crawls
12 - Base Stealers
13 - Home Run Lunges
14 - Plate Drivers
15 - Diamond Sprints
16 - Pitch Switches

Tennis:
17 - S2S Back Strokes
18 - Switch Hop Swings
19 - Ball Boy Grabs
20 - Squat Twist Strokes
21 - F2B Shuffle Slams
22 - S2S Save Tap Lunges
23 - F2B Advance
24 - Side Switch Hops

MMA:
25 - Dbl Jump Jabs
26 - Toe Tap Kicks
27 - Push-up Attacks
28 - 180 Hook Sprints
29 - Shuffle Squat Jabs
30 - Squat Ab Attack
31 - F2B Uppercut Knees
32 - Side Punch Push

Soccer:
33 - No Hand Butt Kicks
34 - Agility Drills
35 - High Kick Tap Switch
36 - Shoulder Heel Taps
37 - S2S Icky Drivers
38 - S2S Goalie Saves
39 - Brisk Jugglers
40 - Rev Kick Taps

Football:
41 - Football Drills
42 - S2S Heismans
43 - Heisman Hop Squats
44 - Field Goal Kicks
45 - Grid-Iron Push-ups
46 - High Karaokes
47 - Quarterback Squats
48 - Tire Sprints

Abs:
01 - Bicycles
02 - Crunch Punch
03 - Ground & Pound L
04 - Sprinter Abs
05 - Ground & Pound R
06 - NASCAR Drivers
07 - Grounded Dribblers
08 - Flutter Kicks

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.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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.