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Estimated Calories Burned:
226-527

Equipment Needed:
No Equipment / None + Mat

Level:
Beginners

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - Hi-Low Hurdles
02 - F2B Uppercuts
03 - Toe Tap Kicks
04 - 180 Jabs
05 - Open Box Sprints
06 - Step Hop Jacks
07 - Free Throw Shots

Circuit 02 (2x):
08 - Boomerang Sprints
09 - Side Knee March
10 - Bob & Jab
11 - S2S Butt Kicks
12 - Tri-Knee Combo
13 - S2S Shuffle Knees
14 - 180 Jacks

Circuit 03 (2x):
15 - S2S Heismans
16 - Uppercut Combos
17 - S2S Shuffle Hops
18 - In & Out Knees
19 - Side Back Lunge
20 - Cross-Jack Ropes
21 - Tire Sprints

Circuit 04 (2x):
22 - Cardio Circuit
23 - Back Fist Sprints
24 - Dbl Jack Knees
25 - Pogo Twist Sprints
26 - Brisk Fly Sprints
27 - 180 Jump Ropes
28 - Sprinter Drills

Abs:
01 - Training Wheels
02 - Diver Crunches
03 - Side Hip Dips L
04 - Bird Dogs
05 - Side Hip Dips R
06 - Pot Stirs
07 - Genie Pulses
08 - Hi-Low Heel Taps

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.