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Estimated Calories Burned:
275-542

Equipment Needed:
No Equipment / None + Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - LVL 4 Sprints
02 - S2S Skater Sprints
03 - Side Knee Jacks
04 - 180 Sprinter Drills
05 - Toe Tap Kicks L
06 - S2S Push Sprints
07 - Toe Tap Kicks R

Circuit 02 (2x):
08 - Stork Sprints
09 - 180 Hook Sprints
10 - Shuttle Tap Hops L
11 - High Knee Boxers
12 - Shuttle Tap Hops R
13 - 180 Pause Sprints
14 - Agility Sprints

Circuit 03 (2x):
15 - Sprinter Drills
16 - Uppercut Knees
17 - 180 Heisman Sprints
18 - Power Push Sprints
19 - S2S Swing Hops
20 - Butt Kick Jacks
21 - In & Out Sprints

Circuit 04 (2x):
22 - Relay Sprints
23 - Tri-Knee Combo
24 - F2B Jack Sprints
25 - Standing Karaokes
26 - Hi-Fly Sprints
27 - Tire Sprints
28 - Jugglers

Mat Abs:
01 - Crunch Punch
02 - Ground N Pound L
03 - Sprinter Abs
04 - Ground N Pound R
05 - Rolling V-Taps
06 - Bicycles
07 - Twist Crunch
08 - 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.

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.