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Estimated Calories Burned:
139-284

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Dbl Jump Jabs
02 - Light Jog
03 - Relay Sprints
04 - Alt Lunge Squats
05 - Free Throw Burpees
06 - Skater Flys
07 - Trinity Push-ups
08 - Speed Jugglers
09 - Love Taps
10 - F2B Uppercuts
11 - Tri-Climb Hops
12 - Striker Combo
13 - Stork Sprints
14 - Cowabunga Squats
15 - Tri-Tuck Burpees
16 - Gravity Climbers
17 - Cardio Circuit
18 - Scramble Jacks
19 - Squat Jab Combo
20 - Donkey Sprints
21 - Standing Ab Twists
22 - ISO Tap Sprints
23 - Clap Tuck Burpees
24 - S2S Jab Sprints
25 - Remix Squats
26 - Plyo Heismans
27 - ISO Ab Push L
28 - 180 Burpees
29 - ISO Ab Push R
30 - Fly Sprints
31 - 180 Lunges
32 - Ballerina Burpees
33 - Majesty Squats
34 - Tap-N-Claps
35 - Criss-Cross Knees
36 - Hook Knee Sprints
37 - Relay Climbers
38 - Alt Side Knees
39 - Tri-Step Burpees
40 - Back Fist Sprints
41 - Plyo Inchworms
42 - Tri-Jab Tucks
43 - Pike-Tap Push-ups
44 - Agility Sprints
45 - F2B Jugglers
46 - Toe Tap Kicks L
47 - Toe Tap Kicks R
48 - 1-2-3 Ab Burpees
49 - Brisk Sprints
50 - Duck Lunge Combo

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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