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Estimated Calories Burned:
239-508

Equipment Needed:
No Equipment / None

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Hi-Low Hurdles
02 - Speed Jugglers
03 - Hi-Low Hurdles
04 - Speed Jugglers
05 - Shuffle Tap Hops L
06 - MAX Stork Taps
07 - Shuffle Tap Hops R
08 - MAX Stork Taps
09 - 180 Pause Sprints
10 - Washboard Sprints
11 - 180 Pause Sprints
12 - Washboard Sprints
13 - S2S Butt Kicks
14 - Relay Sprints
15 - S2S Butt Kicks
16 - Relay Sprints
17 - F2B Jumping Jacks
18 - Hook Knee Sprints
19 - F2B Jumping Jacks
20 - Hook Knee Sprints
21 - Pump Break Sprints
22 - Relay Climbers
23 - Pump Break Sprints
24 - Relay Climbers
25 - S2S Ickey Sprints
26 - Tri-Fly Sprints
27 - S2S Ickey Sprints
28 - Tri-Fly Sprints
29 - Criss-Cross Knees
30 - Switch Kick Shuffle
31 - Criss-Cross Knees
32 - Switch Kick Shuffle
33 - 180 Jabs
34 - Sagat Sprints
35 - 180 Jabs
36 - Sagat Sprints
37 - Side March Jacks
38 - Money Grabbers
39 - Side March Jacks
40 - Money Grabbers
41 - F2B Uppercuts
42 - Open Box Jugglers
43 - F2B Uppercuts
44 - Open Box Jugglers
45 - Tire Sprints
46 - Plyo Heismans
47 - Tire Sprints
48 - Plyo Heismans
49 - Tri-Knee Combo
50 - High Climbers
51 - Tri-Knee Combo
52 - High Climbers
53 - Hit & Runs
54 - In & Out Sprints
55 - Hit & Runs
56 - In & Out Sprints

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.

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