Estimated Calories Burned:
173-352

Equipment Needed:
No Equipment + Mat

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Free Throw Shots
02 - Sprinter Drills
03 - Surfer Burpees L
04 - F2B Knee Drivers
05 - Surfer Burpees R
06 - Bicycles
07 - Sprinter Abs
08 - Half Whole Skaters L
09 - Skier Swings
10 - Half Whole Skaters R
11 - Field Goal Kicks
12 - Grid-Iron Push-ups
13 - High Karaokes
14 - Base Stealers L
15 - Quarterback Squats L
16 - Ground & Pound L
17 - Base Stealers R
18 - Quarter Back Squats R
19 - Ground & Pound R
20 - Tire Sprints
21 - Squatty Pippens
22 - Football Drills L
23 - Diver Taps
24 - Football Drills R
25 - Push-up Attacks
26 - Crunch Punches
27 - NASCAR Drivers
28 - Brisk Jugglers
29 - Boomerang Sprints L
30 - Switch Lunge Kicks
31 - Boomerang Sprints R
32 - S2S Backhands
33 - Pitch Switchers
34 - Slam Dunk Squats
35 - Speed Bag Knees
36 - Tri-Climb Hops

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.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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.