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Estimated Calories Burned:
166-335

Equipment Needed:
No Equipment + Mat

Level:
Intermediate-Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - Agility Sprints
02 - 180 Burpees
03 - Hustle Tap Sprints L
04 - Pike-Tap Push-ups
05 - Butt Kick Hurdles
06 - Typewriter Squats
07 - Hustle Tap Sprints R
08 - Low Jacks
09 - Hop-Over Tucks
10 - Mountain Climbers

Circuit 02
11 - Money Grabbers
12 - Hop-Over Burpees
13 - 180 Switch Lunges
14 - Power Sprints
15 - Pike-Thrust Knees
16 - Tri-Switch Jacks
17 - Side Lunge Tucks
18 - Sphinx Rockers
19 - Tri-Jab Switch
20 - Quick Jugglers

Circuit 03
21 - Mo-Towns
22 - Relay Sprints
23 - 180 Thigh Killers
24 - Inchworms
25 - Sumo Burpees
25 - Twist Ab Kicks L
27 - S2S Shuffle Hops
28 - Plank Jack Knees
29 - Twist Ab Kicks R
30 - Firecrackers

Circuit 04
31 - Sprinter Burpees
32 - L2R Push-ups
33 - Side Knee Hot Hands
34 - Twist Hip Hops
35 - Stutter Crawls
36 - High Climb Knees
37 - Side Lunge Squats
38 - 180 Plyo Heismans
39 - S2S Dodge Jabs
40 - Push-up Jacks

Abs:
01 - Plank Extensions
02 - Side Star Crunch L
03 - Crunch Wraps
04 - Side Star Crunch R
05 - Bicycles

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.