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Estimated Calories Burned:
108-217

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:
01 - No Surrenders
02 - Money Grabbers
03 - No Surrenders
04 - Money Grabbers
05 - 360 Jacks
06 - Low Heel Tap Squats
07 - 360 Jacks
08 - Low Heel Tap Squats
09 - Washboard Sprints
10 - S2S Shuffle Jabs
11 - Washboard Sprints
12 - S2S Shuffle Jabs
13 - 180 Sprinter Drills
14 - Pump Break Jacks
15 - 180 Sprints Drills
16 - Pump Break Jacks
17 - Stork Tap Twists
18 - 180 Switch Lunges
19 - Stork Tap Twists
20 - 180 Switch Lunges
21 - Jugglers
22 - Toe Tap Kicks L
23 - Jugglers
24 - Toe Tap Kicks R
25 - Side Knee Sprints
26 - Standing Ab Twists
27 - Side Knee Sprints
28 - Standing Ab Twists
29 - Alt Uppercuts
30 - Strugglers

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.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

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.