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Estimated Calories Burned:
158-341

Equipment Needed:
None / Bodyweight

Level:
Intermediate

Workout Breakdown:

Warm-up

01 - Cardio Circuit
02 - Open Box Sprints
03 - Cardio Circuit
04 - Open Box Sprints
05 - Side Knee Uppercuts
06 - S2S Sprinter Taps
07 - Side Knee Uppercuts
08 - S2S Sprinter Taps
09 - Criss-Cross Knees
10 - Free Throw Shots
11 - Criss-Cross Knees
12 - Free Throw Shots
13 - Side Knee Sprints
14 - Tap Kick Jacks
15 - Side Knee Sprints
16 - Tap Kick Jacks
17 - Brisk Jugglers
18 - Mo-Towns
19 - Brisk Jugglers
20 - Mo-Towns
21 - Dbl Jump Jabs
22 - Back Fist Sprints
23 - Dbl Jump Jabs
24 - Back Fist Sprints
25 - Sprinter Drills

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.