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Estimated Calories Burned:
237-522

Equipment Needed:
None / Bodyweight

Level:
Intermediate

Workout Breakdown:

Warm-up

Circuit 01:
01 -- Side to Side Hurdles
02 -- Jumping Jacks
03 -- Floor Tap Squats
04 -- In & Out Jacks
05 -- Side to Side Shuffles
06 -- Press Jacks
07 -- Alt. Quick Knees
08 -- Side-Step Jacks
09 -- Push-ups
10 -- Cross Jacks
11 -- Side Punch Squats
12 -- Speed Jacks
Bonus: Sui-""Sikes""!!!!!
Water Break

Circuit 02:
01 -- Side to Side Free-Throws
02 -- Jumping Jacks
03 -- Alt. Lunges
04 -- In & Out Jacks
05 -- Half Skaters
06 -- Press Jacks
07 -- Left to Right Half Squats
08 -- Side-Step Jacks
09 -- Plank Punches
10 -- Cross Jacks
11 -- Alt. Toe Taps Squats
12 -- Speed Jacks
Water Break

Circuit 03:
01 -- Shadow Jabs
02 -- Jumping Jacks
03 -- Front to Back Uppercuts
04 -- In & Out Jacks
05 -- Alt. Cross Hooks
06 -- Press Jacks
07 -- Heisman Hops
08 -- Side-Step Jacks
09 -- Pulse-ups
10 -- Cross Jacks
11 -- Football Shuffle
12 -- Speed Jacks
Water Break

Burnout!!!

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.