Equipment Needed: No Equipment + Mat
Level: Advanced
Calories Burned: 681
Weights Used: None
Intervals: 30/10

Workout Breakdown:

Warm-up
01 - F2B Pogo Ropes
02 - Cross-Rope Jacks
03 - A-Skips
04 - S2S Hurdle Steps
05 - Alt Side Reach Squats
06 - Standing Twist Jab Steps
07 - Alt Step Jacks
08 - BW Squat Wide Side Lunge L
09 - BW Squat Wide Side Lunge R
10 - Toe Tap Rev Lunges
11 - Wall Leg Swings L
12 - Wall Leg Swings R

01 - Dbl Drives
02 - F2B Knees
03 - F2B Fast-Slow Tap-Unders
04 - High Higher Highest Knees

05 - 1-2-3 Pause Sprints
06 - S2S GRND Lateral Sprints
07 - Half Whole Sprints
08 - Lateral Sprints

09 - T-Cross Jacks
10 - Tick-Tock Jacks
11 - F2B Jack Sprints
12 - Rescue Sprints

13 - S2S Heisman Sprints
14 - Hip CAR Shuffle
15 - S2S Dbl Drive Ab Twists
16 - S2S Infinity Shuffle

17 - Jumping Jack Squats
18 - Squat Jab Sprint-Backs L
19 - Squat Jab Sprint-Backs R
20 - X-Hop Sprint-Backs

21 - S2S Puddle Hop Sprints
22 - In & Out Pedal March
23 - 180 Pedal Hops
24 - 180 Agility Steps

25 - S2S Jab Sprints
26 - S2S Wall Pushers
27 - 180 Pedal Jabs
28 - 180 Hook Sprints

29 - Dbl Pause Jacks
30 - A-Jacks
31 - BW Toe Tap Jacks
32 - S2S Star Jacks

33 - Butt Kicks
34 - S2S Butt Kicks
35 - Prisoner Butt Kicks
36 - Alt Squat Hop Butt Kicks

37 - Hacky Tap Hops
38 - F2B Hot Hands
39 - Half Juggler Sprints
40 - Speed Jugglers

FINISHER - 3-Station Sprints

Cool-Down
01 - Hugs & Loves
02 - Alt Side Stretch
03 - Sunrise Squats
04 - The Windmill
05 - Cat Cow
06 - Alt Pin the Needle
07 - Mod Beast Threader L
08 - Mod Beast Threader R
09 - Walk the Dog
10 - Glutes Stretch L
11 - Glutes Stretch R
12 - Happy Baby

My HR stats: https://flow.polar.com/shared/7ea4baeca9f7d0ce59426fcf7fe79e89
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Disclaimer:
All information provided by Millionaire Hoy LLC is of a general nature and is for educational/entertainment purposes only. It is strongly recommend that you consult with your doctor and fitness professional before beginning this or any exercise program. The use of any information provided on this site is solely at your own risk.