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Estimated Calories Burned:
159-317

Equipment Needed:
None

Level:
Beginners - Modified

Workout Breakdown:

3 Circuits X 2

Warm-up

01 - In & Out Sprints
02 - S2S Heismans
03 - Alt Side Knees
04 - Shuffl...

Equipment Needed: No Equipment
Level: EXTREME
Calories Burned: 386

Workout Breakdown:

Warm-up

01 - Hi-Wide Sprints
02 - S2S Elbow Twist Tap Kicks
03 - F2B Power Balance Kicks
04 - Tyson Jab Slams L
05 - Scarecrow Crunch L
06 - S2S Attack Combo
07 - Tyson Jab Slams R
08 - Scarecrow Crunch R
...

Equipment Needed: Dumbbells + Mat
Level: Advanced-Extreme
Calories Burned: 973
Weights Used: 20lbs [9kg]
Intervals: 40/20 (Strength) 30/12 (Cardio)

Workout Breakdown:

Warm-up
01 - Pogo Hops
02 - Hacky Tap Hops
03 - Jumping Jacks
04 - S2S Hero Tap Lunges
05 - Butt Kicks
06 - 1-2 Step-Over Squat...

Estimated Calories Burned:
189-375

Equipment Needed:
No Equipment + Mat

Level:
Intermediate

Workout Breakdown:

01 - March In Place
02 - Stepping Jacks
03 - S2S Heisman Twists
04 - X-Steps
05 - S2S Hustle Taps
06 - F2B Brisk March
07 - S2S Brisk March
08 - Hiker Skips
09 - 180 Agility Steps
...

Equipment Needed: Light Dumbbells
Level: Intermediate
Calories Burned: 485
Weights Used: 3lbs [1.4kg]
Intervals: 30/15

Workout Breakdown:

01 - Shoulder Roll March
02 - Slow Curl Press March
03 - S2S Barn Door Press
04 - Hi-Low DB Squat March
05 - DB Reach Drive Step-Ups
06 - DB Hi-Low Ice Skat...

Estimated Calories Burned:
98-184

Equipment Needed:
Jump Rope

Level:
Advanced

Workout Breakdown:

01 - Boxer Skips
02 - Sprinter Skip
03 - High Knee Skips
04 - S2S High Sprints
05 - In & Out Skips
06 - F2B High Sprints
07 - ISO Hold Skips
08 - 180 Ropes
09 - Hi-Low Skips
10 - Reverse Ropes
1...

Equipment Needed: No Equipment
Level: Beginner-Intermediate
Calories Burned: 370

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - Hi-Low Sprint
02 - A-Jack Steps
03 - ISO Leg Sprints L
04 - Free Throw Shots L
05 - Butt Kicks
06 - ISO Leg Sprints R
07 - Free Throw Shots R
08 - In & Out Knees...

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Estimated Calories Burned:
204-416

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Traffic Directors
02 - Kick-Starts
03 - Side Swipe Sprints
04 - Booty Bumpers

0...

Equipment Needed: No Equipment
Level: Intermediate
Calories Burned: 509
Weights Used: None
Intervals: 30/15

Workout Breakdown:

01 - Kick the Tires
02 - Dbl Side Step Claps
03 - In & Out Gravity Steps
04 - S2S Shoulder CAR Steps
05 - Knee Tap Drives
06 - S2S Stutter Step-Overs
07 - F2B Jump Rop...

Equipment Needed: No Equipment
Level: Advanced-Extreme
Calories Burned: 260
Steps: 2216

Workout Breakdown:

01 - Half Juggler Sprints
02 - Half Whole Hollers
03 - 3-Way Slanted Sprints L
04 - 3-Station Juggler Sprints
05 - 3-Way Slanted Sprints R
06 - Flight Directors
07 - Side Crunch Ab Twist...

Estimated Calories Burned:
93-172

Equipment Needed:
Treadmill

Level:
Intermediate-Advanced

Workout Breakdown:

01 - Warm-up Walk (Speed 3 / Incline 1)
02 - Run (Speed 6 / Incline 1)
03 - Walk (Speed 3 / Incline 2)
04 - Run (Speed 6 / Incline 2)
05 - Walk (Speed 3 / Inclin...

Equipment Needed: No Equipment
Level: Intermediate-Advanced
Calories Burned: 235
Steps: 2127

Workout Breakdown:

01 - Hi-Low Sprints
02 - Half Whole Box Skaters
03 - 180 Brisk March Jugglers
04 - L2R Low Pedal Heismans
05 - Level-Up Tap-Unders
06 - F2B Uppercut Flys
07 - F2B Relay Jugglers
08 ...

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Estimated Calories Burned:
275-542

Equipment Needed:
No Equipment + Mat

Level:
Beginners-Intermediate

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - Hiker Sprints
02 - 1-2 Skater Sprints L
03 - F2B Hit & Runs
04 - 1-2 S...

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Estimated Calories Burned:
134-255

Equipment Needed:
None

Level:
Advanced

Workout Breakdown:

Warm-up

01 - Dbl Tap Sprints
02 - Tri-Wide Sprints
03 - ISO Tap Sprints
04 - Cardio Circuit
05 - Switch Kick...

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Estimated Calories Burned:
238-579

Equipment Needed:
None / Bodyweight

Level:
Advanced

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Sprint Lunges
02 - 45 - Alt. Side Knees
03 - 45 - Hurdle Sprints
0...

Equipment Needed: No Equipment
Level: Intermediate
Calories Burned: 500
Weights Used: None
Intervals: 30/15

Workout Breakdown:
01 - S2S Hug & Love Steps
02 - Half Squat Kick-Backs
03 - F2B Windmill Walks
04 - Knee Tap Drives
05 - S2S Hi-Low Block Raise Shuffle
06 - Slant Jack Elbow Twists L
07 -...

Equipment Needed: No Equipment
Level: Beginner-Intermediate
Calories Burned: 376

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - Brisk March
02 - Jogger Sprint
03 - Alt Step Jacks
04 - A-Jacks
05 - S2S Hustle Taps
06 - S2S Hustle Hops
07 - 1-2-3 Pause Sprints
08 - F2B Ickey Sprints

Circ...

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Estimated Calories Burned:
275-542

Equipment Needed:
No Equipment / None + Mat

Level:
Intermediate

Workout Breakdown:

Warm-up

Circuit 01 (2x):
01 - Hi-Low Hurdles
02 - 180 Jump Ropes
03 - Open Box Sprints
04 - Free Throw ...

Equipment Needed: No Equipment
Level: Advanced-Extreme
Calories Burned: 992
Weights Used: None
Intervals: 30/12

Workout Breakdown:

Warm-up
01 - Grounded Pause Sprints
02 - High Hurdle Steps
03 - Standing Twists
04 - Side Lunge Swings L
05 - Side Lunge Swings R
06 - Step-Up Swing Kicks

01 - Hi...

Equipment Needed: No Equipment
Level: Beginner-Intermediate
Calories Burned: 376
Weights Used: None
Intervals: 30/15

Workout Breakdown:
01 - Base Step
02 - Hi-Cross Reach Steps
03 - S2S Shoulder CAR Steps
04 - GRND Hi-Low In-Steps
05 - L2R Low Cross Kicks
06 - F2B Low Sprints
07 - Half-Squat X-P...

Always consult with a physician before beginning this or any other workout routine.

Estimated Calories Burned:
271-582

Total of 40 Minutes

Equipment Needed:
Yoga Mat

Level:
Advanced-Extreme

Workout Breakdown:

Warm-up

01 - Half Juggler Sprints
02 - Burpee Climb Circuit
...

Equipment Needed: No Equipment
Level: Beginner-Intermediate
Calories Burned:
Weights Used: None
Intervals: 30/15

Workout Breakdown:

01 - Base Step
02 - High March
03 - Chest Clap Steps
04 - Back Pull Butt Kicks
05 - Hi-Low Ice Skater Steps
06 - S2S Shuffle Drives
07 - Grounded Jab Step-Backs
...

Equipment Needed: No Equipment
Level: Beginner
Calories Burned: 196
Steps: 2318

Workout Breakdown:

01 - Base Step
02 - S2S Heisman Shuffle
03 - Dbl Drive Hops
04 - Free Throw Shuffle L
05 - Boxer Grabs L
06 - S2S Skip Rope Knees
07 - Free Throw Shuffle R
08 - Boxer Grabs R
09 - 180 In & Out P...

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Estimated Calories Burned:
238-536

Equipment Needed:
None

Level:
Extreme

Workout Breakdown:

Warm-up

Circuit 01
01 - 45 - Hi-Wide Sprints
02 - 45 - Hi-Fly Knees
03 - 30 - Alt. Floor Taps
04 - 45 - Cardi...