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Estimated Calories Burned:
239-429

Equipment Needed:
Bodyweight + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01:
01 -- Bob & Weave Knees
02 -- Low Alt. Crosses
03 -- Alt. Side Knees
04 -- Tuck Jumps
05 -- Double Knees
Water Break

Circuit 02:
01 -- Double Tap High Knees
02 -- Squat Knee Twists
03 -- Switch Kicks
04 -- Roundhouse Taps
05 -- Super Knee Burpees
Water Break

Circuit 03:
01 -- Forward Bicycles
02 -- Reverse Bicycles
03 -- Alt. X Reachers
04 -- Jackknife Pulse-ups
05 -- Xs & Os
06 -- Bull-Frogs
07 -- Crunch Punches
08 -- Scissor Heel Taps
09 -- Heel Taps
10 -- V-Holds
Water Break

Circuit 04:
01 -- Side Knee Kicks (L)
02 -- Side Hip Dips (L)
03 -- Side Knee Kicks (R)
04 -- Side Hip Dips (R)
05 -- Tabletop Taps
06 -- Side V-Taps (L)
07 -- Side V-Taps (R)
08 -- Rolling V-Ups
09 -- Genie Pulses
10 -- Russian Twists
Water Break

Burnout!!!

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.