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Estimated Calories Burned:
226-527

Equipment Needed:
No Equipment / None + Mat

Level:
Beginners

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - Butt Kick Jacks
02 - High March
03 - Side Jab Uppercuts
04 - Shuffle Taps
05 - Stutter Step Sprints
06 - Toe Tap Kicks
07 - S2S Pause Sprints

Circuit 02 (2x):
08 - 180 Sprints
09 - Twist Knee March
10 - Seal Jacks
11 - High Climbers
12 - S2S Peddle Hops
13 - F2B Jabs
14 - Hiker Sprints

Circuit 03 (2x):
15 - S2S Push Sprints
16 - Bob Jab Shuffle
17 - Tire Sprints
18 - Criss-Cross Knees
19 - Free Throw Shots
20 - Side Knee March
21 - F2B Uppercuts

Circuit 04 (2x):
22 - Dbl Jump Jabs
23 - 180 Brisk March
24 - Alt Lunges
25 - In & Out Knees
26 - Shuffle Jabs
27 - Speed Bag Knees
28 - Butt Kicks

Mat Abs:
01 - Training Wheels
02 - Side Hip Dips L
03 - ISO Leg Planks
04 - Side Hip Dips R
05 - Behind the Back Pass
06 - Reclined Bull-Frogs
07 - Bridge Raises
08 - Genie Pulses

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.