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Estimated Calories Burned:
177-438

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Sprinter Drills
02 - 45 - Mt. Lovers
03 - 45 - Hiker Sprints
04 - 30 - Mo-Towns
05 - 45 - Stork Sprints
06 - 45 - S2S Heismans
07 - 45 - LVL 3 Sprints
08 - 30 - Tri-Fly Sprints

Circuit 02
01 - 45 - Relay Climbers
02 - 45 - Side Knee Sprints
03 - 45 - Switch Kick Shuffle
04 - 30 - Butt Kick Hops
05 - 45 - Box Jugglers
06 - 45 - S2S Jab Sprints
07 - 45 - Tri-High Sprints
08 - 30 - Mt. Climbers

Circuit 03
01 - 45 - Dbl Tap Sprints
02 - 45 - Lateral Relays
03 - 45 - Tap Ab Twists
04 - 30 - Wide Sprints
05 - 45 - 180 Knee Sprints
06 - 45 - Box Sprints
07 - 45 - Toe Tap Knees
08 - 30 - In & Out Sprints

Circuit 04
01 - 45 - Shuttle Drills
02 - 45 - Tanooki Climbers
03 - 45 - Hurdle Sprints
04 - 30 - Switch Feet
05 - 45 - ISO Tap Sprints
06 - 45 - Alt. Side Knees
07 - 45 - Relay Sprints
08 - 30 - Mt. Reachers

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.