Equipment Needed: No Equipment
Level: Intermediate
Calories Burned: 425

Workout Breakdown:

Warm-up:
01 - Soft Bounce
02 - Sunrise Squats
03 - Standing Knee Circles
04 - Standing Twists
05 - S2S Half Lunges
06 - Ham Scoops

Workout:
01 - Combo Attack Knee Shuffle
02 - Tri-Switch Jacks
03 - Hit & Runs L
04 - Step-Back Kicks L
05 - 180 Hook March
06 - Hit & Runs R
07 - Step-Back Kicks R
08 - Squat Jab Uppercuts
09 - Alt Jumping Jabs
10 - F2B Alt Kick Walks
11 - Side V-Jab March L
12 - Alt Starter Lunge Hops
13 - Side V-Jab March R
14 - Hi-Wide Knees
15 - S2S Jab Cross Shuffle
16 - Jack Rope Hops
17 - Stutter Lunge Ab Twists L
18 - Strike-Down Punch-Ups L
19 - 1-2 Pause Knee Sprints
20 - Stutter Lunge Ab Twists R
21 - Strike-Down Punch-Ups R
22 - F2B Knee Drives
23 - S2S Hook-Knee Steps
24 - F2B Uppercuts
25 - S2S Jab-Kick Squats
26 - Step Jack Tap Kicks
27 - Boxer Grabs L
28 - ISO Knee Sprints L
29 - Boxer Grabs R
30 - ISO Knee Sprints R
31 - 180 Slam Squats
32 - Quick Pedal Jabs

Cool-Down:
01 - Rocking Pancake
02 - Rocking Climbers
03 - Alt Pin The Needle
04 - Walk the Dog
05 - Seated Glute Twists L
06 - Seated Glute Twists R

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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