Estimated Calories Burned:
300-604

Equipment Needed:
No Equipment & Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Hiker Sprints
02 - L2R Money Jacks
03 - FWD Knee Sprint Backs
04 - S2S Dbl Tap Knees L
05 - Power Sprints
06 - S2S Dbl Tap Knees R
07 - Push-up Climbers

08 - Brisk March Jugglers
09 - Torso Twist Sprints
10 - Side Lunge Ab Twists L
11 - Side Jab Abs
12 - Side Lunge Ab Twists R
13 - Pike Tap Push-ups
14 - 180 Hook Sprints

15 - Dbl Tap Sprints
16 - Open Box Sprints
17 - Toe Tap Kicks L
18 - Uppercut Knees
19 - Toe Tap Kicks R
20 - F2B Ickey Sprints
21 - Inchworm Slams

22 - Hi-Low Sprints
23 - Slam Tap Squats
24 - F2B Jack Sprints
25 - Tri-Knee Combo
26 - L2R Peddle Climbers
27 - F2B Uppercuts
28 - Plank Tap Jacks

Abs:
01 - Sprinter Twists
02 - Bicycles
03 - Side Knee Planks L
04 - Rainbow Tuck-Overs
05 - Side Knee Planks R
06 - Half Canons
07 - Star Tap Abs
08 - Hi-Low 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.

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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.

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