Equipment Needed: No Equipment + Mat
Level: Advanced
Calories Burned: 846

Workout Breakdown:

Warm-up

01 - 3-Station Sprints
02 - 180 Dive Crawl Burpees
03 - S2S Plyo Knee Uppercuts L
04 - F2B Squat Jack Taps
05 - S2S Plyo Knee Uppercuts R
06 - Quad Killer Crawls
07 - Broken Clock Push-ups
08 - Sprinter Abs
09 - Xs & Holds
10 - Standing Scarecrow Crunch
11 - Fire Feet Hustle Drops L
12 - L2R Money Jacks
13 - Fire Feet Hustle Drops R
14 - 1-2-3 Core Twist Sprints
15 - Fender Benders
16 - Dbl Push Pike-Backs
17 - X-Swing Tap Crunch
18 - Seated Rainbow Tucks
19 - Tri-Jab Bob-Backs L
20 - F2B Jack Sprints
21 - Tri-Jab Bob-Backs R
22 - Inchworm Slams
23 - S2S Pump Squat Tap Jacks
24 - Shin Huggers
25 - Lying Ab Stabbers
26 - Power Sprints
27 - Burst Worms
28 - Fast Feet Sprawls
29 - Side V Sprints L
30 - Hero Tap Burpees
31 - Side V Sprints R
32 - Dive-Bomber Hops
33 - 1-2 Double Tuck Crunch
34 - Frog Tap Crunch
35 - S2S Hi-Low Hurdles
36 - Side Lunge Spin Hops L
37 - Jack Kick Tap Kicks
38 - Side Lunge Spin Hops R
39 - S2S Push Climbers
40 - F2B Upper Knees
41 - Loaded Power Kicks L
42 - Agility Tap-Unders
43 - Loaded Power Kicks R
44 - 12 to 3 Crunch
45 - Wide Arm Flutter Kicks
46 - S2S ISO Tap Sprints
47 - Mt. Kickers
48 - Tri-Strike Switch
49 - S2S Plyo Heismans
50 - S2S Ickey Sprints
51 - Stutter Crawls
52 - Tri-Switch Jacks
53 - Sprinter Tucks

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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