Equipment Needed: No Equipment
Level: Advanced-Extreme
Calories Burned: 992
Weights Used: None
Intervals: 30/12

Workout Breakdown:

Warm-up
01 - Grounded Pause Sprints
02 - High Hurdle Steps
03 - Standing Twists
04 - Side Lunge Swings L
05 - Side Lunge Swings R
06 - Step-Up Swing Kicks

01 - Hi-Low High Knees
02 - Sprinter Drills L
03 - S2S Hurdle Sprints
04 - Sprinter Drills R
05 - Relay Sprints

06 - Tick-Tock Jacks
07 - A-Jacks
08 - S2S Star Jacks
09 - F2B Jack Sprints
10 - Tuck Jacks

11 - Hacky Tap Hops
12 - Half Jugglers
13 - Half Whole Jugglers L
14 - Half Whole Jugglers R
15 - 180 Juggler Sprints

16 - S2S Puddle Hop Sprints
17 - F2B Tire Sprints
18 - Boomerang Sprints L
19 - Boomerang Sprints R
20 - Hollerlujahs

21 - Jack Drop Lunges
22 - ISO Leg Sprints L
23 - 180 Tri-Switch Lunges
24 - ISO Leg Sprints R
25 - S2S Shoestring Sprints

26 - Side V-Jab Sprints
27 - Toe Tap Kicks L
28 - Back Fist Sprints
29 - Toe Tap Kicks R
30 - 180 Hook Sprints

31 - Tri-Switch Jacks
32 - High Fly Sprints
33 - Traffic Sprints
34 - L2R Tri-Fly Sprints
35 - Hi-Wide Fly Sprints

36 - In & Out Pedal March
37 - Quick Pedal Hop-Overs
38 - Agility Sprints
39 - 180 Agility Steps
40 - Agility Tap-Unders

41 - 1-2-3 Heismans
42 - 180 Pause Sprints
43 - 180 Sprinter Drills
44 - Kid-N-Play Sprints
45 - 180 Plyo Heismans

46 - Alt Step Jacks
47 - L2R Diagonal Jacks
48 - Cardio Circuit
49 - L2R Money Jacks
50 - F2B Jack Squat Sprints

51 - Side Swiper Sprints
52 - 3-Station High Knees
53 - Fast Slow Tap-Unders
54 - S2S In & Out Hurdle Sprints
55 - Speed Jugglers

56 - Dbl Tap Sprints
57 - Hustle Tap Hops L
58 - ISO Tap Sprints
59 - Hustle Tap Hops R
60 - S2S Plyo Heismans

61 - F2B Knees
62 - Alt Side Knees
63 - Side Jab Abs L
64 - Side Jab Abs R
65 - Hi-Wide Knees

66 - Butt Kicks
67 - S2S Butt Kick Hops
68 - Hiker Sprints
69 - Wide Butt Kicks
70 - Alt Squat Hop Butt Kicks

71 - Dbl Pump Knees
72 - S2S Hustle Taps
73 - Switch Dive Hop-Overs
74 - Hi-Low Hot Hands
75 - Sprinter Tucks

Cool-Down
01 - Kang Squats
02 - The Windmill
03 - Cossack Sweeps
04 - OH Side Stretch
05 - Walking Ham Stretch
06 - Wall Calves
07 - Flamingo L
08 - Flamingo R

Disclaimer:
All information provided by Millionaire Hoy LLC is of a general nature and is for educational/entertainment purposes only. It is strongly recommend that you consult with your doctor and fitness professional before beginning this or any exercise program. The use of any information provided on this site is solely at your own risk.