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Estimated Calories Burned:
155-328

Equipment Needed:
None / Bodyweight

Level:
Beginner-Intermediate

Workout Breakdown:

Warm-up

01 - 180 Shadow Jabs
02 - Hustle Tap Knees
03 - Swimmer Push-ups
04 - Side Knee March
05 - Uppercut Knees

06 - Back Fist March
07 - Tabletop Stack Lifts
08 - Lookout Squats
09 - S2S Butt Kicks
10 - Rev Lunge Squats

11 - 180 Jack March
12 - Tri-Knee Combo
13 - Half & Half Push-ups
14 - Hit & Runs
15 - Side Lunge Squats L

16 - Dbl Jack Jabs
17 - S2S Shuffle Knees
18 - BW Booty Builders
19 - Grounded Inchworms
20 - Side Lunge Squats R

21 - Free Throw Taps
22 - Gravity Steps
23 - Tire Sprints
24 - Warrior Push-ups
25 - Tri-Jab Knees

26 - S2S Push-off March
27 - Alt Step Jacks
28 - Stacker Push
29 - 3-Way March
30 - S2S Squats

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.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately