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Estimated Calories Burned:
179-380

Equipment Needed:
Aerobic Step Platform

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Stork Tap Hop-ups
02 - Zig-Zag Steps
03 - Burpee Squat Hop
04 - Rev Lunge Hops L
05 - Stork Tap Hop-ups
06 - Zig-Zag Steps
07 - Burpee Squat Hop
08 - Rev Lunge Hops R
09 - F2B Switch Tap Squats
10 - Push-up Burpees
11 - Lateral Switch Steps
12 - Crawl-Over Pop-ups
13 - F2B Switch Tap Squats
14 - Push-up Burpees
15 - Lateral Switch Steps
16 - Crawl-Over Pop-ups
17 - Plyo Knee Taps L
18 - S2S Staggered Push-ups
19 - Hi-Low Steps
20 - Twist Climbers
21 - Plyo Knee Taps R
22 - S2S Staggered Push-ups
23 - Hi-Low Steps
24 - Twist Climbers
25 - Staggered Jacks L
26 - Donkey Hop-Overs
27 - ISO Leg Dips L
28 - Switch Tap Dips
29 - Staggered Jacks R
30 - Donkey Hop-Overs
31 - ISO Leg Dips R
32 - Switch Tap Dips
33 - Switch Steps
34 - Shuffle Over Step
35 - Side Tap Hop Squats
36 - Donkey Hops
37 - Switch Steps
38 - Shuffle Over Steps
39 - Side Tap Hop Squats
40 - Donkey Hops
41 - Step Side Knees L
42 - Sprinter Crunch
43 - Plank Jack Knees
44 - Russian Twists
45 - Step Side Knees R
46 - Sprinter Crunch
47 - Plank Jack Knees
48 - Russian Twists

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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