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Estimated Calories Burned:
141-374

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Power Kick Burpees
02 - Squat Ab Twists
03 - Pike-Tap Knees
04 - Tri-Fly Sprints
05 - Side-Knee Climbers
06 - Quick Knee Taps
07 - 180 Knee Sprints
08 - Tap Ab Twists
09 - Power Core Combo
10 - In & Out Tucks
11 - Pike Knee-ups
12 - Standing Ab Twists
13 - Stork Sprints
14 - Alt. Side Knees
15 - Scramble Jabs
16 - Rev. Kick Taps
17 - Mt. Lovers
18 - Quick Knee Shuffle
19 - Mt. Kickers
20 - 180 Kick 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.

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.