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Estimated Calories Burned:
370-706

Equipment Needed:
No Equipment / None + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01:
01 - 15 - Light Jog
02 - 30 - Stork Taps
03 - 45 - 180 Plyo Heismans
04 - 60 - LVL 4 Sprints
05 - 45 - Side Knee Uppercuts
06 - 30 - Relay Sprints
07 - 15 - Quick Sprints

Circuit 02:
08 - 15 - High Knees
09 - 30 - 180 Jacks
10 - 45 - Plyo Heismans
11 - 60 - Sprinter Drills
12 - 45 - F2B Stork Sprints
13 - 30 - Pause Sprint Jacks
14 - 15 - Fly Sprints

Circuit 03:
15 - 15 - Butt Kicks
16 - 30 - Power Push Sprints
17 - 45 - Boomerang Sprints L
18 - 60 - S2S Washboard Taps
19 - 45 - Boomerang Sprints R
20 - 30 - Tri-Switch Jacks
21 - 15 - Knees to Hands

Circuit 04:
22 - 15 - Boxer Sprints
23 - 30 - Butt Kick Jacks
24 - 45 - Sagat Sprints
25 - 60 - Combo Attack
26 - 45 - Criss-Cross Knees
27 - 30 - 180 Sprinter Drills
28 - 15 - Pogo Twists

Circuit 05:
29 - 15 - S2S Heismans
30 - 30 - Side Knee Sprints
31 - 45 - F2B Jack Sprints
32 - 60 - Hi-Low Hurdles
33 - 45 - 180 Switch Lunges
34 - 30 - Hi-Wide Sprints
35 - 15 - Wide Sprints

Circuit 06:
36 - 15 - F2B Uppercuts
37 - 30 - Hi-Fly Sprints
38 - 45 - Shuffle Tap Hops L
39 - 60 - L2R High Knee Jacks
40 - 45 - Shuffle Tap Hops R
41 - 30 - Standing Karaokes
42 - 15 - 180 Sprints

Circuit 07:
43 - 15 - Jumping Jacks
44 - 30 - 180 Hook Sprints
45 - 45 - Quick Knee Shuffle
46 - 60 - Cardio Circuit
47 - 45 - F2B Stork Hops
48 - 30 - Tri-Knee Combo
49 - 15 - Tap-Under Sprints

Abs:
01 - Xs & Os
02 - Full Crunch Twists
03 - Seated Bicycles
05 - Side V-Taps L
04 - Twist Knee Kick-Backs L
07 - Half Canons
08 - Side V-Taps R
06 - Twist Knee Kick-Backs R
09 - Genie Crunch
10 - Tornado Twists

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.

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.