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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 - Alt Jack March
02 - 45 - Open Box Pause Sprints
03 - 30 - Side Knee Uppercuts
04 - 45 - S2S Tap Sprints
05 - 45 - Ab Twist Knees
06 - 30 - Free Throw Taps
07 - 45 - Side Knee March
08 - 45 - Tap Kick Jack Kicks
09 - 30 - Standing Karaokes

Circuit 02
01 - 45 - 180 Hook March
02 - 45 - Toe Tap Kicks
03 - 30 - High Climb Heel Taps
04 - 45 - ISO Leg Sprints L
05 - 45 - Relay March
06 - 30 - F2B Uppercuts
07 - 45 - ISO Leg Sprints R
08 - 45 - S2S Jab Squat Shuffle
09 - 30 - F2B Peddle Taps

Circuit 03
01 - 45 - March Drills
02 - 45 - Dbl Jack Knees
03 - 30 - Front Knee Drivers L
04 - 45 - Side Lunge Jabs L
05 - 45 - Tri-March Jacks
06 - 30 - Front Knee Drivers R
07 - 45 - Side Lunge Jabs R
08 - 45 - F2B Ickey Sprints
09 - 30 - Tap Ab Twists

Circuit 04
01 - 45 - S2S Push-off Knees
02 - 45 - Teacher's Pets
03 - 30 - Power Sprints
04 - 45 - Shuffle Side Knees
05 - 45 - Agility Karaokes
06 - 30 - Heel Tap Jacks
07 - 45 - Shuffle Attack Combo
08 - 45 - Back Fist March
09 - 30 - Switch Tap Lunges

Burnout - Cardio Run-Down

01 - Bull Frogs
02 - S2S Reclined Bull Frogs
03 - Full Twist Crunches
04 - ISO Bird Dogs L
05 - Reverse Diver Crunch
06 - ISO Bird Dogs R
07 - Starfish Taps
08 - Sprinter Abs

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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