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Estimated Calories Burned:
180-381

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Relay Sprints
02 - Squat Ab Twists
03 - Tri-Fly Sprints
04 - Tri-Knee Combo
05 - Relay Climbers
06 - ISO Tap Sprints
07 - In & Out Sprints
08 - Toe Tap Kicks
09 - Open Box Jugglers
10 - Money Grabbers
11 - Stork Sprints
12 - Shuffle Kicks
13 - LVL 4 Sprints
14 - Standing Ab Twists
15 - Sagat Sprints
16 - LVL 3 Sprints
17 - Tri-Jab Tucks
18 - Signal Sprints
19 - Side Knee Climbers
20 - Heavy Hitters
21 - Plyo Heismans
22 - Rev Lunge Kicks L
23 - Back Fist Sprints
24 - Rev Lunge Kicks R
25 - Speed Jugglers

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.