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Estimated Calories Burned:
148-386

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - 3-Way Sprints
02 - 45 - Tap Knee Hops
03 - 30 - Tap Jacks
04 - 45 - Switch Kick Shuffle
05 - 45 - Side Knee Climbers
06 - 30 - Shadow Jabs
07 - 45 - Stork Sprints
08 - 45 - S2S Heismans
09 - 30 - Twist Sprints

Circuit 02
01 - 45 - Relay Climbers
02 - 45 - S2S Hurdles
03 - 30 - Low Hurdles
04 - 45 - Cardio Circuit
05 - 45 - Power Kicks
06 - 30 - Quick Jacks
07 - 45 - LVL 3 Sprints
08 - 45 - Tire Sprints
09 - 30 - High Climbers

Circuit 03
01 - 45 - ISO Tap Sprints
02 - 45 - Tri-Knee Combo
03 - 30 - Shuttle Sprints
04 - 45 - Hit & Run
05 - 45 - Quick Knee Shuffle
06 - 30 - Jumping Jabs
07 - 45 - Heisman Hops
08 - 45 - Box Sprints
09 - 30 - In & Out Sprints

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.