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Estimated Calories Burned:
160-339

Equipment Needed:
No Equipment

Level:
Beginners-Intermediate

Workout Breakdown:

Warm-up

01 - Dbl Jump Jabs
02 - Side Lunge Shots L
03 - S2S Heismans
04 - Pike-Back Push-ups
05 - Side Lunge Shots R
06 - Tri-Switch Jacks
07 - Alt Tap Squats
08 - Stutter Crawls
09 - Uppercut Knees

10 - S2S Hurdle Sprints
11 - Slam Squat Taps
12 - F2B Hit & Runs
13 - Toe Tap Kicks L
14 - L2R Push-ups
15 - S2S Push-off Sprints
16 - Toe Tap Kicks R
17 - Tri-Jab Knees
18 - Hacky Taps

19 - S2S Tri-Jab Switch
20 - Half Whole Skaters L
21 - 180 Switch March
22 - Half Whole Skaters R
23 - Warrior Push-ups
24 - Speed Bag Knees
25 - Squat Ab Twists
26 - 180 Shadow Jabs
27 - S2S Shuffle Hops

28 - Alt Step Jacks
29 - Box Sprints L
30 - ISO Leg Sprints L
31 - Half & Half Push
32 - Box Sprints R
33 - ISO Leg Sprints R
34 - S2S Squats
35 - Alt Side Knees
36 - Shoulder Tap Push

37 - Cardio Circuit
38 - F2B Uppercuts
39 - Step-up Kicks
40 - Side Lunge Squats L
41 - Back Fist Sprints
42 - Tri-Knee Combo
43 - Side Lunge Squats R
44 - Dead-Man Push-ups
45 - In & Out Knees

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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