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Estimated Calories Burned:
278-564

Equipment Needed:
No Equipment / None

Level:
Advanced

Workout Breakdown:
4 Circuits + Burnout + Abs

Warm-up

Circuit 01
01 - 45 - Power Sprints
02 - 45 - Hustle Tap Kicks L
03 - 30 - Tri-Knee Combo
04 - 45 - V-Crawl Taps
05 - 45 - Tri-March Jacks
06 - 30 - Tap Ab Twists
07 - 45 - Downward Geckos
08 - 45 - 180 Hook March
09 - 30 - Side Jab Abs L

Circuit 02
01 - 45 - Power Sprints
02 - 45 - Hustle Tap Kicks R
03 - 30 - Tri-Knee Combo
04 - 45 - V-Crawl Taps
05 - 45 - Tri-March Jacks
06 - 30 - Tap Ab Twists
07 - 45 - Downward Geckos
08 - 45 - 180 Hook March
09 - 30 - Side Jab Abs R

Circuit 03
01 - 45 - Relay March
02 - 45 - Squat Ab Burpees
03 - 30 - Toe Tap Kicks L
04 - 45 - F2B Thigh Blaster Crawls
05 - 45 - Shoulders Knees & Toes
06 - 30 - Tri-Strike Switch
07 - 45 - F2B Squat Walks
08 - 45 - Agility Heel Taps
09 - 30 - Pulse-Ups

Circuit 04
01 - 45 - Relay March
02 - 45 - Squat Ab Burpees
03 - 30 - Toe Tap Kicks R
04 - 45 - F2B Thigh Blaster Crawls
05 - 45 - Shoulders Knees & Toes
06 - 30 - Tri-Strike Switch
07 - 45 - F2B Squat Walks
08 - 45 - Agility Heel Taps
09 - 30 - Pulse-Ups

Burnout - Lunge Ab Push-Outs

01 - Xs & Os
02 - ISO Bike Reachers L
03 - Twist Knee Kick-Backs L
04 - ISO Bike Reachers R
05 - Twist Knee Kick-Backs R
06 - Hi-Low Heel Taps
07 - 1-2 Tuck Crunch
08 - Hi-Low Pelvic Thrusts

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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